PutoMiundo - So impressive to push the envelope and crush the second-half of your 10K race like that.. Two-minute PR! Good luck in the upcoming swim.
Tall dark roast - How about that 5K? Was it 16:55 ... or 10:00 at the 2-mile and "call-it-a-workout"?
Pappy - Keep up with the routines, and you'll be back running a lot sooner than I was. I just couldn't seem to do the exercises at home or work ... finally had to join the YMCA and set aside dedicated time. I also found it easier to maintain focus on the machines.
Smoove - Looks like good progress. Your comments last week about changing your form sound much like what I experienced. Initially when shortening my stride and increasing cadence, it seemed like I was working a lot harder, breathing a lot harder and going slower. But my watch said I was actually running faster, so I had to learn how to relax and slow down while increasing cadence. Takes a while to change something that is so fundemental.
R4f - Looks like you're demonstrating admirable patience. Gonna log a few more miles this week?
RRR - You've only begun to tap your potential ... gonna be fun to see how Pappy's ideas work for you.
consistency - A solid, quality week there. Be proactive with your achilles. I've been ignoring my "good one," and now that one is sore, too. Eccentric heal drops every day! Thanks for the comments, too. Yeah, that 12-miler in the morning, then the 1200m evening time trial was a challenge, especially since the time between was spent gutting a second-floor kitchen (a lot of trips up and down the stairs). The long run was supposed to be 15 miles the day before, but it didn't happen, so I doubled up by shortening it and running VERY easy.
pewow - Are you disappointed that the 5K wasn't this past week? Would have been a nice confidence boost a couple weeks out from the track racing. Getting on the track this week for repeat 200's or anything like that?
angryjohnny - What's the theory behind the 1000m time trial? Just getting the legs moving again? Establishing a new baseline? I haven't mentioned my goal time for Friday's one-mile race, but I notice your Threshold Pace is just about the same. Dang.
Coach Jeff - Saves a lot of time to run those long runs faster, eh?! Hope you took a day off, though. Thanks for comment. There are a few of us here that are running similar times, or were recently, like 40-minute 10K shape (I think you, PutoMiundo, Still Improving ... who else?). Alas, however, you all are improving so quickly, I am already getting left in the dust. I'll just have to start posting those Age-Graded figures instead of real times!
GFMAH - Wednesday's workout and Sunday's long run -- NICE! A fine-looking week. Regarding the other thread, yeah, it's always fun to see familiar handles show up ... it's like, "hey, I know that guy!"
Jeremy - Great effort in the 5K. Super result for a "fun run"!
jewbacca - Getting right back at it.
hantph96 - Hoping nothing serious. Good mileage on the bike, though.
Epimetheus - "Very solid week," yes, indeed. Nice to know you're enjoying and appreciating your talents! It's enjoyable to follow from sidelines, too. Thanks for sharing!
Still Improving - Last year I ran a nearly identical 5K. The finish was just around the last turn. Fortunately, I saw 18:4x on the clock as I turned the corner, and hit 18:58! You've got to schedule another 5K between now and your Auguast 20K.
slow-twitch - Thanks for the kind words, and best wishes for your re-build. Yes, patience!
outsiderunner - Keep at it, friend!
Have a happy and productive week, everyone. Be well.