OMBTS,
Sorry about the cut foot - no fun when you are already battling injuries. Hope things turn around soon.
I had a good week, with a mix of workouts. 6 miles plus plyos on Mon and Thurs, 6 mile tempo on Tues in just under 36. Trails on Wednesday, which means a 600 ft climb just to get there, so it doubled as a hill workout. Hit the track on Friday to get some turnover for my leg in the corporate 4x400 relay at the Kip Keino event in Ithaca next weekend. I did eight 200's in 8 minutes, averaging 31-32 with the wind and 33-34 secs against.
Ran a local 5k today as a time trial. It felt like I ran faster than 18:23, and that was confirmed by my odometer reading of just under 5.3 km (my car was originally bought in Canada) when I drove the course. Other runners felt the same - especially about the first mile, which another runner and I hit in an implausible 6:02 - he's normally in the 17:15 range for a 5k, and I'm pretty good at finding a %;20-5:30 groove for the first mile. The race organizers evidently tried to add a short out-and-back section to a portion of a certified course, and couldn't quite make things work. Still, it was the first time I've been the overall winner of a road race, albeit with only 80 runners.
Other races I'm looking forward to this summer are a couple of the 3.5 mile JP Morgan Corporate Challenge races, and the Utica Boilermaker in July. I should also be able to find a 2 mile at a local all-comers track meet to take down my remaining high school PR.