horrible run

After being sick this weekend (flu) i was tired and weak. My first day back from vacation and rainy weather. I'm glad i got to run, but i felt crappy.

Last week's workouts were great.   I felt really great and being off from work, i had plenty of time and energy.   I think I overdid it and really weakened myself.  I got some bug saturday and was tired and vomitting.  This carried over to Sunday and Monday.   Today i was about 65%-75%.   Trying to go easy and get food in me.  Rebuilding this week

More speed wor at Pettit Ctr. Today was what i planned the other day 3x1/4, 3x1/2, 3x1/4 with 5 lap warm-up & cool-down. My legs were fairly tired. Understandably so, they've done alot this week. My warm-up was 10:22 and didn't feel all that bad. My left hamstring/glute is tight. Did 3 x 1/4 with 60 sec rest, then 3 x 1/2 with 95 sec rest and finally 3 x 1/4 with 60 sec. My cooldown was 10:32.

88/83/83 - 256/255/253 - 84/83/83

i was tired today form the had run this morning, but thought go for the swim. It wasn't too bad, but i faded bigtime near the end. After i did 150yds of drills with fins.

158/214/210/214 - 8:37
217/219/223/224 - 9:27
232/235

decent swim, i start out relaxed and time is fast, but later i work harder and time is slower. I got swim fins today and used them for a hundred after i was done with main set. my first experience with them ever.

200/208/213/223 - 8:45
219/221/222/223 - 9:28
227/217

Run after my swim. my legs were rubbery after swim and experiment with fins. Still after about 5 minutes, i got in good groove and kept pace jsut under 7:00/mile. At 5K, i decided to go 30:00 and i kicked up pace a bit for 5 minutes, then backed down to recover last 2 minutes. Nice workout today