In The Long Run

Plan: 50-60 minutes easy

Actual: 5.75 miles around SHP.

Plan: Off or 40-50 minutes.

Actual: Strength/Core in AM.  I'm going to be so sore from the one-legged squats.

Plan: 15 min warmup. 5 minutes @ marathon effort, 2 minute recovery. 4 minutes @ HM effort, 3 minutes recovery, 3 minutes @ 10k effort, 4 minutes recovery, 2 minutes @ 5k effort, 5 minutes recovery, 1 minute at faster than 5k effort. 15 minute cooldown.  

Actual: 5 minutes into my warmup decided the workout would wait until tomorow. Super sore led to a super slow 4 miles.  

Plan:40-50 minutes

Actual: Did the workout that I bailed on yesterday.  It did not go well. 

Blah.  Haven't felt good on a run all week. Running Jupiter Peak tomorrow.

Another bad race for me.  When I signed up for this, my main goal was to not faceplant and end up in the med tent like in 2012.  I also thought it would be great to beat my time from then (3:09) and I thought I might even be able to get under 3 hours on a good day.  Instead I ran 7 minutes slower (2 on the up, 5 on the down).  Moving in the wrong direction again.  I thought Des News was just a bad day, but combined with this, it's time to re-evaluate the SGM goal. I'm clearly not in the shape I was in back in June and I appear to be regressing every day.