hills 7/16/15

Last night -- 45 min with 12 x 45 sec hill sprints up Old Post Road.

intervals 7/13/15

14 min w-u + 4 x 1600 with full recovery /
5:39.4 (3:57)
5:39.1 (3:59)
5:41.0 (4:05)
5:38.3 (4:40)

hot, humid, the usual

LSD 7/11/15

89 min easy, brisk last mile / roughly 12.2mi total

hills 7/9/15

45 min in BP with 15 x 30 sec hill sprints. Temp down a bit but still swampy humid. Low quality sleep five nights in a row.

repeats 6/25/15

14 min w-u + 6 x 400 with 200 recovery /
74.2 (62)
74.8 (62)
74.2 (63)
74.9 (64)
74.5 (66)
73.8 (63)
Fewer (six vs ten) and slower (73-75 vs 68-70) than a high school workout. #nomegusta

intervals 6/22/15

13 min w-u + 5 x 1000 with 400 recovery /
3:24.4 (2:07)
3:23.3 (2:13)
3:24.7 (2:17) -- struggling with the heat now
3:26.1 (2:16) -- so ready for this to be over
3:25.6 (2:00)
Well that was seriously unpleasant, but I'm glad I got it in. This is the kind of workout that makes 5Ks just a tiny bit less terrifying.

LSD 6/20/15

14mi cruise / 1:41:40 (~7:16 pace)

tempo 6/17/15

13 min warm-up + 6K tempo / 22:28 (6:02.4 pace)

you are not prepared

I was not prepared! (shout out to the gamers)
2008 Village Fair results / 16:07
2015 Village Fair results / 17:44

Jeebus. Some of that decline is simply age, but certainly not all of it. I just haven't been back in the game long enough, and still have eight pounds that need to come off. There's a sub-16:30 5K in me somewhere; hopefully it will come around by November. Two good takeaways from today:

1) Despite being incredibly rusty, and despite the heat/humidity, I didn't make any dumb mistakes. I know this course pretty well now and held back just enough to deal with that last nasty little hill.

2) I confirmed my current VDOT is 57, so 17:30 at the Norwood Firecracker is within reach. Two hard training weeks coming up, then a mini-taper.

fartlek 6/1/15

9mi fartlek / 61:58 (6:53.1 avg)
2mi warm-up / 15:31  (7:45.5)
6mi hard-easy / 39:25 (6:34.2)
1mi relaxed / 7:02

cool, rainy, breezy