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3 miles 18:34

Sidewalks

I went for a shorter recovery run.  The plantar ached slightly but nothing that was bad.  I took it easy on it today going for a run with Ricky and Stroupe who are shells of their former runner selves. 

ERAU Track

Breakdown 1000's

I was back on the track today to do a serious workout.  Breakdown 1000's (x's 6) were on the agenda with a 1500m race looming 2 weeks out.  I did 2 regular 1000's 3 breakdowns of 500-300-200 and one final regular 1000 with splits of 2:49, 2:48; 75, 45, 30; 74, 45, 30; 75, 46, 29; 2:47.  The first 1000's I felt a little flat on but got through them pretty easily.  For the breakdowns I felt like I was pushing good but couldn't seem to break through any of them on sub 60 pace.  The last 1000m I wasn't sure if I'd be able to make it through but once I got going the 67-68 pace felt pretty easy and even felt like I was going pretty slow.  It was a good workout though...exactly what I was wanting to see in my progression towards getting back in race shape.

Bike

I rode the stationary bike (Bruno from now on) for 45 min going 19.00 miles and burning 1324 calories.  This is the longest I've rode Bruno so I incorporated 2 5 min pickups in it.  I find that after the pickups on Bruno the regular pace gets a lot easier and by the end of my time on Bruno I'm really cranking out the miles. 

Aqua Jog

I aquajogged for 45 minutes.  I was a little beat up so I decided against the eveing ride on Bruno.

8 miles

Frostproof High School

Traveled well southwest of Orlando to the middle of nowhere to help rabbit Stu, an Embry Riddle runner, To a 5:05 paced 10k.  It was an impossible day to do it though as there was smoke in the air from the forests burning in Georgia and it was 96 degrees out.  The track was also black which didn't help to cool things either.  I planned on running the full 10k at that pace but only went 4 miles in 20:38 (5:08, 5:08, 5:09, 5:11) before calling it.  I actually was doing ok with the heat and smoke, but my right hamstring and both calves were a little jacked up from the previous workout on Monday and I didn't want to tear into them with a race in 9 days and 1 more hard workout coming this weekend.  Also after 5k Stu fell off of pace so I didn't feel the obligation to continue to battle through the misery.

10 miles 59:07

Daytona Sidewalks

This was the first run I've been on this year where the humidity was out of control.  It just cranked up and it did so without it having rained in quite some time.  By about 3 miles I was drenched in sweat.  It wasn't ridiculous hot out though...mid to upper 80's...and I was running at dusk so even at times there was a cool breeze.  I've got to get used to this though because it's going to be about 5 months before I see a run that doesn't require squiging my shorts afterwords.  On a positive note the foot's feeling really well. 

10 miles 58:38

Daytona Sidewalks

Another sweatfest.  Other than the oppressive humidity I felt pretty good again today.  The foot feels as good as it's felt since early February.  It's a cruel twist though that it is feeling good as the weather is getting nasty.  God must hate me.