JohnK

4 miles easy in the a.m. Felt really tired when the alarm went off so I slept in and just did an easy 30 minutes. Thought about a second run this evening but decided what I most need is a very easy day, so that's what I've got today!

13 mile total, first 3 to warm up with some strides, etc., then 3200 on track in 11:37 (5:48 + 5:49), 3 miles easy, 2 mile road course in 11:27 (5:46 + 5:41) and 3 miles cool down. Had planned a speed workout on the track but there were several joggers in lane one and I used that as an excuse to do the 2 x 2 mile. I think the road course is accurate although it has a big downhill finish the last ~600m so that helps! (Some uphill earlier though, in mile #1, but still there's a net elevation loss.) Am debating a 10K road race this Saturday depending on the family schedule.

7 miles mostly easy with several pick-ups. Felt good.

6 miles easy. Felt good. Will race a 10K tomorrow if William's soccer game is rained out so it will be a last-minute decision.

11 miles total, first 2.5 warm-up with strides, etc., then 5K road course (hilly, UGA campus route) in 18:43 then 3:00 walk/jog recovery and same 5K course again at ~MP in 20:38 and 2.25 cool-down. Pleased with both 5Ks, since the course is tough and on the second one I felt pretty strong after the first few minutes. (Raced this course all-out in 18:19 back in Feb., it's definitely a slow one.)

9 miles, easy except 8 x 100m strides on track and misc. drills. Felt pretty good -- overall fatigue from yesterday but not bad.

9 miles, first 1.25 easy then a downhill mile in 6:10, easy the next 1.5 then several pick-ups over then next 3 miles and some drills and a few strides on the track then 1.5 easy. Felt pretty good. Beautiful morning -- upper 40s with the sun coming up, wish it would stay this way the next four months.

11 mile fartlek, starting with 3 miles warm-up then 3 x 1:00, 3 x 2:00, 3 x 3:00, 3 x 2:00, 3 x 1:00 all with 1:00 recoveries and 2 cool-down. Felt good.

9 miles easy. Felt okay, better toward the end.

6 miles, mostly easy but with a few pick-ups and one hard 400m segment. Looking forward to racing a fairly flat, fast 10K course this Saturday and going for sub-37:00. Unfortunately the cool weather isn't hanging around as it will probably be close to 70 with some humidity by the 8:30 a.m. start and I'm not used to that stuff yet. But still, I feel ready to a good race and if I can avoid too fast a start and then really work on maintaining pace I'll be right there around 37:00.

5 miles easy, felt fine. 10K on tap tomorrow.

HIDEOUS!  Can't believe I ran so poorly -- was thinking I'd have a shot at sub-37 but was off pace the entire way.  (Driving to the race I gave myself a pep talk about how I would keep every mile under 6:00, but darned if I didn't even manage one that fast!)  It was rather warm with about 100% humidity (heavy rain last night) and the supposedly fast course was more rolling than I'd been expecting, but still it wasn't a tough course.  And while I'm not yet used to this kind of humidity (as it's been cool and dry lately) there's no way it should have slowed me this much. I battled it out with a 15-year-old for the overall win.  We ran side-by-side for 2 miles then he pulled out a bit, but by 4 I was back with him.  Even with a mediocre performance I should have been able to crush this kid!  But I had nothing in the tank and he ended up winning by about :10 as I staggered across the line in 38:42.  I think my nutrition has been worse than usual lately, that could be part of it.  Or maybe it's just old age!

11 miles easy. Felt good although still fuming about the completely slack performance yesterday.

9 miles, easy first 5 then 8 laps on UGA track including 6 x 100m strides and 2 x 200 in 37. 2 miles cool-down but threw in one hard ~400m in 75.

11 miles, first 2.5 warm-up with a few strides, etc., then 10 x 400m on UGA track in 77.5, 78.0, 78.0, 78.0, 77.5, 77.5, 78.0, 78.5, 78.0, 77.5 (these rounded to nearest 0.5) w/ 400m recoveries (mostly jogging, a little walking -- averaged 2:30-2:45 for the recovery intervals). 3.5 mile cool-down. Felt pretty good on these and am fairly pleased -- was working pretty  hard but wasn't completely spent after #10.

9 miles, easy except 8 x 100m on UGA track and some form drills. Felt good.

Track workout:  2 mile warm-up then 3,000m in 10:47 (800 recovery/~5:00), 2,000 in 7:08 (800R/~5:00), 1,000 in 3:28 (600R/~3:45) 800 in 2:45 (400R/~2:30) 600 in 2:03 (400R/~2:30), 400 in :80 (200R/~1:15) and 200 in :38. 2 mile cool-down.  Felt pretty good, didn't quite hit my goal times but was fairly close. Mostly jogged the recoveries but mixed in a little walking.

11 miles, easy except 8 x 100m strides on UGA track and several short pick-ups. Felt good.

7 miles very relaxed. Felt the need for a really easy day today.

10,000m solo time trail on UGA track in 37:08. Warmed up 3 miles then ran the 10K with splits of 5:54.0, 11:49.5, 17:45.5, 23:42.5, 29:42.0, 35:42.5 (= 1600s in 5:54.0, 5:55.5, 5:56.0, 5:57.0, 5:59.5, 6:00.5 + 85.5). 4.75 mile cool-down. Very pleased with the effort today, actually cut :05 off my time from 4/20 track race and this is 1:34 better than I ran for a road 10K last weekend (which admittedly was an awful performance!). So this was encouraging.

8 miles, mostly easy but with 8 x 100m strides on UGA track and also 200 in 35.

10 miles, easy except 8 x 100m strides.

11 miles, first 3 as warm-up then 10 x 400m on UGA track in 77.5, 76.3, 76.8, 76.6, 76.7, 77.1, 77.2, 77.7, 77.3, 77.0 (ave. 77.0) w/ 400m recoveries (mostly jogging, a little walking, averaged 2:30-2:45) then 3 miles cool-down including 4 x 100m strides. Felt a little tired during the warm-up so was fairly pleased with the 400s.

6 miles easy. Felt good, a little general fatigue from yesterday but not bad and no soreness.

6 miles easy. Had planned on a 5K race this evening but bagged it; will run a track workout tomorrow a.m. instead.

A.M.:  11 miles, first 3 to warm-up with strides, etc., then 3000m in 10:29.0 (82.5, 82.8, 84.5, 84.7, 84.5, 85.4, 84.6, 40.0), 12 minute recovery (easy jogging and walking, covered about a mile), 1500m in 5:12.1 (81.5, 84.6, 84.0, 62.0) and 4 miles cool-down. Felt good, could have pushed harder on the 1500 but this wasn't too bad. 3K wasn't quite all-out but close. Feel this indicates I'll have a shot at 10:15 goal on 6/9.

12 miles easy. Felt good -- should have gone longer!

11 miles, easy first 2.5 then fartlek next 4.5 (strides then close to 5K race pace for 3 x 1:00, 3 x 1:30, 3 x 2:00 followed by a few more strides) then 1600 on UGA track in 5:28.0 (82.3, 82.3, 84.3, 79.8) and 3 miles cool-down. Felt good.

P.M.:  Began overnight AT hike with William -- hiked 5.3 miles from Deep Gap to Beech Gap (NC).

No run, but completed overnight AT hike -- 7.9 miles from Beech Gap to Mooney Gap (NC). Enjoyable trip!

10 miles, first 3 warm-up with a few strides then 10 x 400m on UGA track in 77.0, 77.5, 76.5, 77.0, 77.0, 76.5, 76.5, 78.0, 77.5, 78.5 (ave. 77.15) w/ 400m recoveries in ~2:30 (mostly jogging & a little walking) followed by 2 miles cool-down. Felt okay, a little tired from two-day hiking trip (sore shoulders from carrying pack and sleeping on hard ground!) but not bad. Cut recovery time from ~2:45 last two weeks. Overall pleased with the workout. Now 72 hours until 10K road race so only light running the next two mornings and I hope more sleep and stretching.

4 miles easy. Am racing 10K on Saturday and really want to be well-rested and ready to go.