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was supposed to do a workout, but I had a pretty big headache, so bagged it.

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8x4min on 3 min off on the road loops splits: 9:03, 9:09, 9:42, 9:11, 9:19 pretty much nailed this workout. Felt good throughout.

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felt pretty tired, ran with bernie, sherm, jossi

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ran with bernie, started out with ranch and jossi too. Felt ok

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plan was 2x 3200 1600 800 with 1 min rest between intervals and 2 min between sets did 10:16 for the first 3200 and it felt like a joke, then 5:03 for the mile, which also felt easy, then a 2:28 for an 800 which didn't feel so good. Then during the next 3200 I all of a sudden felt like crap. Don't know what happened really. Was going to pull out at the mile, but decided to finish it up. Ran a 10:27 which is fine, but decided to finish there because it felt like the end of a workout. Maybe a combination of the heat and humidity and the fast first 2 intervals. So be it.

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plus 6 strides

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ran with sherm

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ran with tom, sherm's friend, got pounded, then lena popped up in front of us, and was putting distance on us with every stride. She claims she was doing a workout, but I suspect it was an easy run for her.

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2x45 minutes with 7 min rest in between. did tempo loop into 2xroad loop plus a couple minutes. splits: 5:50, 5:40, 5:50, 5:52, 9:41, 9:36, 5:47, 5:48, 5:55, 5:52, 9:43, 9:50 1st 45 minutes felt relaxed, ranch jumped on for a road loop. 2nd one felt pretty good, although last few miles I was feelin the burn pretty good, which is probably a good thing. By the end I was dehydrated as hell. Averaged 5:49s for everything I think, so very good.

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was going to do a double today to try to hit 110, but my ankle felt a little funny. Not taking any chances on it, even though it would probably be fine.

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plus strides

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saw MG's 1600, good race.

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plan was 2x mile, mile, 2mile 1 min rest between intervals, 2 min between sets. Didn't feel great from the start. did 5:06, 5:09, 10:54, 5:07, then stopped. After I was done felt pretty dizzy, definitely an off day.

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took afternoon off, didn't feel great.

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ran with patton, jossi, ranch, sherm in part of patton's 24 hour run.

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ran with jamie and donovan

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going to be taking next week and the week after very easy and very low mileage so I can be completely fresh when starting off on the marathon training phase.

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5x1000 with 1 min rest splits: 3:20, 3:19, 3:19, 3:18, 3:36 didn't look at my watch and just ran the last interval very easy. Like to end workouts very easy before a big race.

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1:10:33 good for 36th place. Splits: 10:38, 5:24, 5:15, 5:17, 5:31, 5:22, 16:14, 5:27, 5:25, 5:52(1.1) race went out and I didn't feel great from the start, very humid out and I sort of had to go to the bathroom at the starting line but didn't want to lose my spot. I was trying to just urinate in my shorts pretty much at various points throughout the entire race but I guess urinating while running is just something I can't do. I was also immediately very thirsty, I guess I didn't hydrate enough. Anyways, first mile didn't feel great, in fact didn't feel great pretty much the entire race. Was just sitting on the women's pack not feeling all that great through the park, they were really pounding the downhills, which I didn't particularly like. But I just locked in on them because that's the easiest way to race something this long. On the second loop of the park my left shoe laces came undone, and I was quite worried that my shoe was going to come off and I was going to have to stop to tie it and end up losing the women's pack. But nothing much more happened besides my shoe being a little loose and my laces flapping around. Also was developing a blister on that same foot at this point. When we got out of the park I was just hanging off the back, then shortly after I started to get a cramp that developed into a very sharp and painful cramp. I got gapped by the pack and was trying to lift my hands above my head, tried to slow my breathing, drink more water and was trying to rub it which actually seemed to help. It's a good thing for me that the women weren't going that fast and the gap didn't widen at all and I was able to catch back up with about 3.5 miles to go when the cramp subsided. The rest of the race I was just sticking with the women's pack. Tried to push a bit with a mile to go to perhaps try to make a go after bernie, but just didn't have it. All in all I'm ok with the race a lot of little stuff happened and was able to keep it together to manage to run about what I ran last year. Also a hell of a lot more humid than it was last year, and I also felt much worse after the race than I did last year. I've also been feeling a little off since that 20 mile workout I did a couple weeks ago. Last year I felt like I was doing a good amount of longer long runs and pretty hard efforts during workouts before this race, and I felt that it would have been better if I had not been going so hard up until 10 weeks to Chicago. So I was trying to get in shape but keep it more relaxed, less longer runs, less mileage, less intensity before the half marathon. So now I have 11 weeks to go before Chicago. I'm going to take an easy week for next week, then get into some higher mileage, longer long runs, and just increase my focus on my training in general. I'm very excited to start putting in some high mileage and seeing what sort of time I can put down in a non-ridiculous marathon.

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very sore, not as sore as I was on the cooldown yesterday, but very sore. Ran with burgmann and mumbles for a mile. Gonna take tomorrow off.

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ran with sherm and boyce, legs feel a lot better, but still quite sore.

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ran with sherm, legs felt about the same as yesterday