RRR - Nice week. When's the next race? Also, why just upper body lifting?
TDR - Consistent week and have fun at the 5k. I run in the morning so my recovery food is eggs, oatmeal, fruit & coffee
sub6 - Boring week in and week out is what works. Have fun with your travels
Smoove - Again with the elliptical and treadmill. Nice 800s
Gordon - Your plan to back off makes sense. Hope your feeling better soon
Allen - Keep up the good work & nice long run
Coach Jeff - Keep building that base
OR - No day off this week! What is the world coming too? haha
Stone - How's your fiance's build going along? Is she doing Philly this fall?
DB - Sort of jealous your moving to London. Seems like the club scene there is huge. HHH Runner lives in London or thereabouts I believe.
AJ - Baller week. Are the dolphins team AJ or team RRR?
Pappy - Glad the knee is feeling better and I've always enjoyed the short alteration runs
Slo - Nice stuff. You'll be back soon enough, just not as quickly as you'd like
Stat - the 18.9 150 after the 1ks is dangerous. I wouldn't want you on my shoulder at the end of a race
more comments another day
M 23, 6' 150#
Next Race: 800 & 3000 on Thursday
M: off sprained ankle
T: off sprained ankle
W: 4 w/ 4x5" flat accels & 4x10" flat sprints
Th: 6 w/ 1mi race, 1st place
F: 3 w/ 2x5" flat accels, 2x10" flat sprints
S: 8.5 w/ 5k race, 16:50 & 3rd place
S: bike ride, yoga & cold brew #ifyoudontgramitdidithappen
1 mile Low 60s, light rain while warming up but it stopped for the race, a moderate wind on the backstretch. I got out in second place and stayed there for the first two laps (400 - 70, 800 - 2:21). Leader put in a big surge at 800 but I was able to cover it and he started slowing down when he hit the wind on the backstretch. I moved into the lead with 500 to go and hit 1200 in 3:31. Tried to do a sustained push the last 500 instead of one big surge and I ended up winning by ~2sec. Unsure of final time, probably something 4:35-4:40. Will see when results are posted. Compared to my 4:36 indoor mile from January the first 800 was really similar (split 2:20 there). That was a much better field though and its easier to grind from a long ways out when there are 8 guys ahead of me to try and run down. Also didn't have to deal with lapping people in that race either.
5k 36 hours after the 1 mile Thursday night. Low 70s although it felt much hotter, course is rolling hills of crushed trails with a couple hundred meters of boardwalk. Got out in second place in the lead pack. About 800m in the eventual winner broke away over the biggest hill of the course and the pack segmented. I ended up in a pack of places 2-4. About one mile in 4th place was dropped and myself and the other runner traded 2nd place several times trying to really push it and catch the leader. Over the last mile the wheels fell off for both of us and they fell off harder for me. Just felt like my legs didn't have anything more to give. I was 40sec back of 1st place and 5sec back of 2nd. Splits were probably something like 5:10-5:20-5:slow 16:50 for 3rd place.