Road Racing and Training Thread - Week Ending 9/28

Goal: XC 8k (Week 18/25)

Next Race: 8k XC next Friday

M: 6 w/ 1.5 mi warm up, 3 mile fartlek of 200m uphill med hard, 200m downhill med easy (avg 44 uphill). 1.5 mi cool down

T: 6.25

W: 6.25

Th: 5.75

F: 4.75

S: 1 mi warmup, 33:32 8k 350/409. Really hilly, low 80's & windy. (1k 3:50 402/409, 3k 11:50 386/409, 5k 20:11 385/409), 1 mi cool down

Total- 37

Really rough race as I ran a 40 min 10k last week and this was at a much slower pace. I wanted to run about 31 and I was on pace through 4k when I just started moving backwards. I ran the last 3k at 7:10 pace and I passed 35 people. I can't imagine how bad it was for other people.

Ok, I'm back.

M 5.5 (4 Slow Tempo ~7:00 + 4X200 + Weights)

T 5 Easy 7:4x + Strides

W 5 Easy 7:30

T 0

F 5 10 min x 2 @ Tempo

S 5 Easy 8:00+

S going out no for 5 w some kind of quality in it

T 30.5

Next week will be 40 miles, and I'll start experimenting with more quality and less miles. Feeling very good so far.

Hope everyone had a great week!

Goal: CIM 12/7 @ sub-2:50

44 y.o., 6'0", 148lb

70.5 miles this week. Slight cutdown with an unplanned rest day on Monday following 44 tough miles last Sat/Sun. In the past I'd have said "screw it" and run 12 miles anyway. But I'm not going to be a slave to the mileage log this cycle.

M - Rest

T - 10 with 5 mi hilly tempo @ 6:15

W - 8 recovery

T - 11 with 4x1 @ 5:50 followed by 2mi hilly at MP

F - 10 easy

S - 21 @7:20. Hot and hilly. But felt very relaxed aerobically.

S - 10.5 recovery, adding 6 10sec hill sprints and 10x100m strides

4 days of strength/core. Mostly planks, low rep squats, bridges, curls, presses, push-ups and calf raises.

Cutter - you're putting up some really consistent weeks. And it seems like your mental outlook is super high. That will keep things fresh and lead you to success. Keep it up!

Slartzio - welcome back!

XC goals: Outrun times from last year at same meets, make team for club nats

Next meet: WWU in two weeks

Might run Israel marathon championships (January) if I don't make the A team this year, will see how feasible that is, but for now my focus is XC.

Solid strength week.

Monday: 8.5 miles at 8:05 pace. Strength later. Very jet-lagged.

Tuesday: 6 + strides at 7:59. Core later.

Wednesday AM: 5 easy, hilly and rainy, 8:01 pace.

Wednesday PM: Practice, 11 total with a 6 mile tempo, 4 at marathon pace into 2 at aerobic threshold pace. Did 6:50 / 6:30 even. Felt good, last half mile was challenging but I think that's normal. More than I expected to do, so cut Thursday short.

Thursday: 8.5 miles at 8:17 pace. Nice and slow. Was going to do drills after but then got attacked by a wasp and stung multiple times.

Friday: 6 + strides at 8:02, rainy and tired. Core later.

Saturday: Practice, 11.5 total. First real XC practice of the season was a tough one! 7 x "1000s" in 3:39 (effort-based) on 1:00 rest with hills into 4 x 400s on a slight downhill in 82 / 81 / 81 / 80. I guess this is the kind of workout that gets you back into shape! Last two "1000s" were not so hot (very lactic) but recovered for the 400s. Strength later.

Sunday: 15 miles at 7:56 pace. Some with a group and some alone, a lot of variation on pace (picked it up to 7:00 for a little before realizing that was too fast and backing off/letting the group split), but felt surprisingly good.

Total 72.5. Highest mileage in a while, solid week, should be strong for XC. Workouts were longer than expected, was only planning for 70. Next week will probably be around 75 and then I'll back off a little for my first race of the season.

I forgot to mention, I did some hill sprints at the end of Monday's run too

Goal Race: Leeds Abbey Dash 10K (11/16)

Goal: None (yet)

Week 7 of 14

M - 6 miles slow

T - 6 miles slow

W - 12 miles easy

Th - rest day

F - 3 miles easy

Sa - 4 miles easy

Su - 5 miles easy

Week Total: 36 miles

Weight: ??

Bit of an up-and-down week here. first part of the week my i felt absolutely dreadful. my legs where like lumps and about 8 miles into my long run wednesday i was very close to giving up altogether, but that would've mean't an even longer walk home. On thursday, i decided to go and get a massage from one of my friends who does them, man do them things work a treat! the last couple of days ive felt incredibly fresh, just glad to be back rolling again. going to ease back into it speedwork wise as i'm still 7 weeks from my race, i don't plan on adding 10K specific stuff until 3 weeks out, i need a bit more mileage and endurance stuff in my legs.

Hope everybody has had a good week!

Hallo everybody,

here is my come-back-week 2:

M – PM) 3.7 easy incl. 4 x 30'' strides (7:18)

T – AM) 6.4 easy incl. 4 x 2' medium/1' fastish (6:30/5:20) (7:00)

W – rest

T – PM) 7.5 easy w/ last 3+ miles @ MP-Effort (5:45-pace, got work to do!) (6:37)

F – rest

S – AM) 10 miles easy (7:06)

S – AM) 13 miles incl. little fartlek (6:25)

Will start light workouts next week – I look forward :)

Comments:

stone cutter: your week looks consistent – and if it's fun I think you are in the right „zone“ for right now. Keep it up!

pewow: Think of it like this: A rough race is still a great workout!

Slartzio: Great to have you back!

Hereford: IMHO right decision to take the day off. Great week. When in doubt – don't overdo it. I learned that the hard way.

Xenonscreams: Good mileage and more important: Great quality.

Matthias: Don't panic. It's a lonh way till November :-)

Well I posted this elsewhere, I didn't see this thread. I thought everybody must be racing or recovering from watching the Berlin Marathon.

Goal Race: Indianapolis Monumental Marathon (11/1) - First one for me

Goals: Be healthy, enjoy the process. Time: TBD

Next Race: IMM (11/1)

Stats: 40/m, 6'3, 160 lbs

M: off

T: 8.6 easy (~8:00)

W: 8.6 easy (~8:00)

T: 8.6 easy (~8:15)

F: Off

S: 20.4 total (10 @ 7:42, Average: 8:06)

S: 6.4 easy (~8:15)

Total for week: ~52.5 (new high)

Nothing besides good news this week. Seemed to recover well from my 1/2 last Sunday. Easy pace was easier Tuesday and Wednesday (likely resulting from the nice weather change, cooler with low humidity - I love fall!).

Saturday was my first of two 20 milers on my plan. I ran about 7.5 miles easy on the road, then 10 miles as part of a trail race that was mostly flat, except a big 300' climb in the middle, and about 3 miles back on the road.

I was going to use it just to have company to run my long run with, but I went a little harder because I was too close to the front to pass on the opportunity. I ran from start to mile 9 step for step with the #2 finisher. At mile 9 it was obvious we couldn't catch the leader, so I relaxed a bit and finished 3rd, averaged 7:42 (1:17:00 flat) for the 10 mile race portion of the run. Regrouped with the #2 and #4 finishers and drank some water, and ran about 3 miles finish up my 20.

Total average for the 20+ was 8:06/mile. Longest run ever. Felt good enough to run 6.4 this morning early and ended up with ~52.5 miles total in 5 days. Longest week ever too.

Hope everybody else had some good weeks. I'm going to post a general thread, looking for some marathon goal setting advice. I hope some of you all who know something will chime in!

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=6036371#ixzz3EdzK8XVf

Hey everybody, hope your training has been going well. I'll be back for this next marathon cycle. 16 weeks total. I'm still deciding on goals. Also, since this week is supposed to be my down week I'm not going to count it towards the cycle. So week one starts this next week. I did get some running in though.

Goal Race- Houston Marathon

Date- January 18th

Mon- off

Tue- off

Wed- off

Thur- off

Fri- 3 miles at 7:15 pace

Sat- 4 miles at 7:05 pace

Sun- 4 miles at 7:00 pace

Total- 11 miles

I'm feeling pretty good this week so I'm hoping that just means I'm recovered from Philly last Sunday. I was pretty disappointed with it but it's just gonna motivate me more to run faster in Houston. Ill comment throughout the week.

Indeed, how about Berlin! I'm told Kimetto started running four years ago, which is about the same time as me. Puts my progress in perspective a bit. Totally awesome run, obviously. How low do you think it can go? I'm skeptical of sub-2, but I think 2:02-low or maybe 2:01-high might be possible.

Anyway, comments!

Stone: Hey, that sounds like a great week! Your Wednesday workout looks awesome–the idea of running 400m uphill intervals makes the mind shrink in horror. Or at least my mind.

pewow: Don't let Sunday get to you! Bad races happen to everyone, and it sounds like a tough course. Passing people, even if you're slowing down, is still encouraging.

Slartzio: Welcome again! Looking forward to tracking your progress.

Hereford: I think you made the right call on Monday. Feeling healthy and motivated for a whole cycle is more important than any one run.

xenon: Wow, good week for dealing with that much jet-lag. I think you're in great shape to beat your XC times from last year.

Matthias: Sorry to hear the first few days of last week didn't agree with you. It's good to know massages work for some, I guess. I've only really dabbled in them, because I've never found them to have that much effect once they are over. I'm more an ice-bath man, but maybe I should reconsider after your recovery.

Pikachu: Great to see the comeback train is still rolling!

Distance Fan: Congrats on a new mileage high! I've never thought of running a race as part of a long run.

Runners: Hello! I think your schedule for this week was a wise one after a marathon effort. Looking forward to seeing what you settle on as a goal for Houston.

Post now and comment later when I am off work. Relaxing at home!

Goal A: USA 50mi champs 10/25

Goal B: Tunnel Hill 100 11/15

Mon: 4 + 7(4BP) (11)

Tues: 8 + 4 (12)

Wed: 4.25 + 6.25 (10.5)

Thurs: 4.25 + 4.25 (8.5)

Fri: 4

Sat: 29.25 (Marathon)

Sun: 7.25

Total: 82.5

Mon: Still felt tight from previous weeks hard run wednesday. Glad I did this monday night instead of tuesday.

Sat: Legs still never felt as good as I was hoping. Good practice? Only a 10 day taper and 40mi run 16 days before the marathon. Ran 2:41:36 (26.49 gps). The way they had the course blocked and coned off it was nearly impossible to run any tangents. And there were LOTS of turns.

Everything considered I am pretty happy with the effort. I was by myself from 9 to the finish. Definitely be even more lonely in a month (I assume). Hope I can get recovered quick and get in another good hard/long effort before a full taper for the 50!

September 21 to September 28, 2014

Pfitzinger Week 17/18

Goal: Portland Marathon (10/05) 2:40

Monday: 10k recovery

Tuesday: 18k general aerobic + strides

Ran the cruisin’ portion of this run a little on the fast side at 3:48/km. It didn’t feel like too much effort, but I think I need to resist the temptation to turn even taper run into a quasi-LT workout.

Wednesday: 10k recovery (am), 8k recovery (pm)

It is super dark in the mornings here now. Got reasonably freaked out a few times on my morning run where the trail goes through totally unlit, totally silent woods.

Thursday: 14k VO2 max workout: 3x1600m @ 5k pace, 3:20 jogging rest.

The final scraps of hay in the barn! Did these 5:06, 5:03, and 5:04, and felt pretty controlled. I could definitely have done one more.

Friday: 10k recovery

Saturday: 17.8k general aerobic + strides

Did this with some local dudes I’ve been wanting to run with for a while. Our schedules finally made it happen today, and it was great! They are running Chicago and Victoria, respectively, which are both one week after Portland. We’ve got an agreement to each bring back some beer from our races and then get together and drink them in late October.

Sunday: 21k medium-long. First half at 4:13/km, last half at 3:45/km.

This was another good one. My legs felt very peppy, managing the faster half with a very manageable feel. Closed the last kilometre in 3:30 on a slight uphill without too much difficulty.

Youtube yoga with the GF after. Those hip flexor poses!

Total: 109k

This was a great taper week for me. With the exception of Tuesday, I think I managed my effort level pretty well, and the harder efforts of Wednesday and Sunday both felt very good. Plus I met some great new running buddies! What could be better?

Well, getting under 2:40 next Sunday would be better, obviously. I think I’ve got a real shot at it, but the proof of the race is in the running. Major concerns at this point:

1 Travel. I fly early Saturday with a slight layover in Vancouver.

2 Stomach. I’ve been practicing eating instant oatmeal, my pre-race breakfast, before runs on Saturday and Sunday. Plus I’ve been eating gummie bears, the on-course fuel, throughout my long runs all summer. But I’ve had stomach problems in the past and can never feel totally easy about it.

3 Race-day entropy. For example, I’ve read that the trains in Portland run during the race! This seems totally insane to me. But I can’t do anything about it, so I’m just doing my best not to think about it. Ditto for the risks of number one.

4 Going insane during the last week of the taper.

Looking over my log from this cycle, I feel like I’ve given myself a good chance to succeed next week. My MP long runs and tuneup races haven’t all been great, but the half in August is a very encouraging sign, and it’s not like I’ve been sitting around on my butt since then.

And next Sunday I’ll find out if I’m right!

I had created another thread hoping to get some feedback about my training from others outside the group, but there wasn't much response. I probably should have just stuck with you guys/gals anyway since you know more about my training anyway, haha. I apologize in advance for the wall of text, but I was trying to be as detailed as possible. And my feelings will in no way be hurt if nobody replies to this (aside from Garbage, who already replied in the other thread).

I post in the weekly Road Racing and Training Thread but I just wanted to get some input from others who may (or may not have) broken 2:50 before.

Background:

36, male, 5'11, 166 lbs.

5K: 16:53 (Feb. 2014)

10k: 35:57 (Mar. 2012)

HM: 1:19:57 (Sept. 2013)

Mara: 2:55:57 (Apr. 2013)

After stress fractures in 2012, I have been training consistently, mostly in the 50-60mpw range. I give myself two planned breaks a year (usually 2 full weeks), and I ran 2,602 miles for 2013. I am sure I won't fully reach my marathon potential on the mileage I put in, but as a working dad with two school age daughters (one with moderate Autism), it's what I can commit to.

My last marathon cycle was when I ran my PR at Gettysburg in April 2013. I averaged 58mi/week for that cycle topping out at 75mi/week. As I negative split the race (1:28:14/1:27:43), it was the first marathon where I felt I got it "right."

Hoping to recapture that success, I am following a similar, Hansons-inspired plan for this cycle.

Here is what I have done to date:

Week 1 (52 mi): 12mi w/10mi moderate (6:50/avg)

Week 2 (56 mi): 12x400m (:81/avg) w/400m jogs; 13mi w/11mi moderate(6:48/avg)

Week 3 (64 mi): 8x600m (2:02/avg) w/400m jogs; 10mi w/6mi MP tempo (6:20/avg); 14mi w/12mi moderate (6:54/avg)

Week 4 (55 mi): 6x800m (2:44/avg) w/400m jogs; 13mi w/6mi fast finish cutdown (6:45 35 25 15 05 5:55)

Week 5 (67mi): 5x1000m (3:26/avg) w/400m jogs; 12mi w/6mi alternating tempo miles (6:02/6:36); 16mi (4E, 2@6:44/mi, 4E, 6@6:23/mi)

Week 6 (50 mi): 4x1200m (4:07/avg) w/400m jogs; 13mi easy (7:46/avg)

Week 7 (71 mi): 5k@17:46; 12.5mi w/7mi MP tempo (6:20/avg); 18.5mi w/14mi moderate (6:43/avg)

Week 8 (56 mi): 3x1600m (5:39/avg) w/600m jogs; 14mi w/7mi fast finish cutdown (6:55 45 35 25 15 05 5:55)

Week 9 (50 mi): 6x800m (2:44/avg) w/400m jogs; 16mi w/13.1mi marathon simulator 1:23:35 (6:23/avg)

Week 10 (60 mi): 10x.25mi hill (:83/avg) w/jog down recoveries; 15mi (6E, 8@6:22/mi, 1E)

Here is what I have planned from now until the race:

Week 11 (70 mi): 6x1mi (6:10-:15/mi) w/.25mi jogs; 12mi w/8mi alternating tempo miles (6:05/6:40); 17mi w/14mi moderate (6:45-:55/mi)

Week 12 (62 mi): 4x1.5mi (6:10-:15/mi) w/.5mi jogs; 15mi (5E, 9@6:20-:25/mi, 1E)

Week 13 (72 mi): 3x2mi (6:10-:15/mi) w/.5mi jogs; 13mi w/9mi MP tempo (6:20-:25/mi); 17mi w/15mi moderate (6:45-:55/mi)

Week 14 (61 mi): 2x3mi (6:10-:15/mi) w/1mi jog; 15mi w/9mi fast finish cutdown (7:15 7:05 6:55 45 35 25 15 05 5:55)

Week 15 (75 mi): 3x2mi (6:10-:15/mi) w/.5mi jogs; 14mi w/10mi MP tempo (6:20-:25/mi); 18mi w/16mi moderate (6:45-:55/mi)

Week 16 (64 mi): 4x1.5mi (6:10-:15/mi); 16mi w/10mi alternating tempo miles (6:05/:40)

Week 17 (60 mi): 6x1mi (6:10-:15/mi); 14mi w/10mi MP tempo (6:20-:25/mi)

Week 18 (51 mi): Philly Marathon

As of right now, I feel really good about my chances at sub-2:50 and pretty good about my chances at 2:48. Do I get more aggressive and aim for 2:46? Do I count my lucky stars I am still feeling strong going into Week 11 and play it by ear? What does everyone else think? Anyone care to chime in?

pewow - I would shake off the race as just a tough day. We all have them. The fact you were passing others is a sign that you weren't the only one having a rough go. Get 'em next time.

Slartzio - Welcome thread.

Hereford - Great discipline taking the day off. Your training has been really great - no need to jeopardize it for a random weekly number.

xenonscreams - A classic xenon week. Looking good.

Matthias - I credit seeing my massage therapist two days prior to my recent half-marathon as the turning point of my recent hot streak. I have been feeling great ever since. Sometimes you just need those muscles worked on to get everything moving correctly again.

Pikachu - Very nice second week back, full of intelligence and control. By another week or two, I am sure you'll have your legs fully back under you.

Distance Fan - Congrats on the new mileage high, both for a single run and a week.

Runnersfix - Really glad to have you back posting. Like I said last week, I anticipate your training will translate nicely for the marathon.

Bonham - You are totally ready for Portland! It's normal to have your type of doubts, but keep reading over your training logs this week. The proof may be in the race, but the evidence is already written.

NP1112 - I think that's your second fastest marathon? And more or less a small stepping stone toward your 50 mile and 100 mile races? You're unbelievable.

Oh, I also forgot to mention that, on the off-chance anyone want to track me on race day next Sunday, you'll apparently be able to so on portlandmarathon.org. (I can't find anything on the site about it right now, but multiple newsletters have mentioned it.)

My bib number is 2370.

NP112: haha, a tuneup marathon. Mind-bending as always, my friend. What was the course with such bad tangents?

i'll throw my week into the bucket

YTD: 2575mi, 66.5 mpw

Sept: 329.9mi with 2 days to go, could be all-time PR

M 6.5, 5

T 11 w/ 5x1mi getting faster

W 12.3

Th 9 feeling good

F 11.6 easy

Sa 6, 5

Su 15.4 w/ 10k race and 7mi cooldown

total 81.4, 6:58/mi avg

tues: 5:21-5:18-5:13-5:06-4:53. 3min rec. easy workout, felt better as we went. shouldve started faster

the 4:53 is a mile PR

sun: 10k race, pretty flat. ran 33:29.9 for 6th place. 5th was 32:25ish and 7th was 34:30ish, so I ran alone. pretty good splits, 16:51-16:39. road PR but not as fast as track 10k pr. ran a 7mi cooldown to make it into a long run

The Stone Cutter-The Berlin marathon was crazy. Getting very skeptical of these performances coming from a cycling background. Great marathon workout yesterday, 8 miles at MP is a solid effort. Regarding your question, I went back to my 2012 log when I followed Pfitz's plan and broke 2:50 for the first time (ran 2:45 at Twin Cities and then 2:45 at Philly a month later) and my mileage was slightly higher--75-80mpw--but my times were slightly slower. I would start out at 2:48 pace and if you are feeling good in the 18-20 mile mark try to pick it up by 10 seconds/mile and see if you can go lower. You definitely dont want to get too aggressive and fall short of 2:50 when you are more than capable in my opinion.

pewow-The fact that you were passing people tells you how bad the conditions were. I wouldnt worry too much about your time, the weather and course sounds burtal.

Slartzio-welcome back, nice week and some quality in there

Hereford-Smart to take some rest and looks like you got the requisite tempo+interval+long runs completed nicely!

xenonscreams-high mileage and great quality --very good week

Matthias-what kind of mileage do you plan on building up to for a 10k? Sometimes an easy week of running is what you need to jumpstart you.

Pikachu-nice week back, looks like you are ready to start ramping up!

Distance Fan-Great week and congrats on the new weekly high. In terms of goal setting, what are your PRs and what type of mileage have you been averaging for the past few months? Are you following a specific plan?

RunnersFix-we are in the same boat of being disappointed after last weekend but the more I talk to people the more I realize that we just hit some bad luck with the weather and a very high dew point. You'll bounce back great for Houston and hopefully it will be nice in Jan.

Bonham-The taper insanity is normal. The hay is in the barn and you totally got this next weekend! Make sure to get some sleep this week and stay hydrated and dont do anything out of the ordinary (except running less:))

np1112- A near PR with the mileage you've been putting in is simply amazing. congrats on the awesome race. What does a full taper look like for the 50?

Goal: Columbus sub 2:35

Weekly: 117.5

YTD: 3,817.1

Mon: 5 E AM after red eye to Germany, 10 E PM after work

Tues: 12.25 AM, 5 E PM

Weds: 12 E AM, 5 E PM

Thurs: 12 E AM, 5 E PM

Fri: 8 with 4 tempo on the treadmill (5:36,5:36,5:32,5:33,:14), 3 recovery PM after flight and 10 minutes of planks

Sat: 12 E AM, 6 E PM on treadmill --10 minutes of planks

Sun: 22 progression 6:50 avg and miles 15-21 (5:55,5:55,5:45,5:45,5:58,5:52,5:48--last 4 were slight downhill) -10 minutes of planks

I flew to Germany from Philly after the half and this week basically involved no sleep, lots of work and trying to squeeze in my runs. Just one more 100+ week before a 2 week taper before my marathon. Not really sure what to expect but I'm slightly faster than where I was for Boston so hopefully that is a good indicator.

Goal: Ramp up intensity, maintain volume throughout XC season.

Goal Race: State Divisional Meet 11/8

Goal for Race: A Goals: Advance to All-States, break 17. B Goal: Break 17:30 C Goal: Actually finish without passing out this year haha :P

Next race: Fourth duel meet 9/30 Goal for Race: Idk what the distance is. It's away, hopefully I can bounce back and run a pr or equivalent.

M - 1m WU. 3.6m easy. 8min pace-ish. Strides.

T - 1.6m WU. Strides. 2.85m race except our coach told us to go easy, so we could run fast at a meet on Saturday. LOL. 6:23 pace which felt like about 10k pace, very easy. Last 200 was in about 32 seconds, which was fun. 1.5m CD.

W - 1m WU. Felt great today, so decided to take advantage of it. 10 kilometers at 6:45 pace, which surprised me, because it felt so easy. I like not having sore calves the day after a race. (I wore trainers for the race)

T - 1m WU. Strides. 5.4 at around 8:10 pace. I wanted to do more like 7:30-45 but I really had to poop badly... I had a couple scary moments where I thought I was going to end up like that Quaker Steak & Lube guy.

F - 1m WU. 3.6 easy 7:45ish. Strides.

S - The day of the big race. Too bad it was over 80 degrees without a single cloud in the sky. ~2m WU over the course of an hour or so. I was feeling pretty decent and figured that after a summer of running in the heat I would deal with it. Well I didn't realize that it only takes about 2 weeks for your body to deacclimate (is that a word?) to the heat. Went out hard, 80 sec first 400, and raced the first mile. Coming up on the mile I thought I must be going through in faster than 5:45. Nope. 6:05 and I feel like death. This course was in dire need of some good rain, and was like the freakin dust bowl. I could not breathe or see and the heat was getting to my head and made my legs feel like stone. Next mile was 6:35 and everything went to hell. Last mile I flailed my arms about like a frog in a blender while barely running. I even walked around a tight corner. 7:20+ last mile and my overall pace ended up being slower than my 10k training run from earlier in the week. I finished, downed about a gallon of water, and then fell down. As I lay there the phlegm/dirt in my throat congealed and I damn near suffocated haha. This was on the same course that my state divisional meet is on, so the fact that I want to run almost four minutes faster here in a little over a month is a little scary. I have never ran well on this course, and I hope that can change come November.

S - Nice easy 5.2 on the trails, around 7:52 pace. I feel great and should be able to run fast on Tuesday if the course is fast.

Total: ~40.05 Decent week. Ready to hammer this next one.

My A goal is starting to look like a long shot, but I'm still holding on to it. It might be possible.