AM - 16.5 Dirt Mile Tempo. Up pretty early, as usual, to get done before heading over to the Mr. PVHS fundraiser - where my daughters all threw down 1 mile PR's by the way (Rylee, 11, 5:55, first sub 6!; Pyper, 9, 7:15, Laney, 6, 9:17, first race all by herself, and no walking!). Anyway... My stuff - plan was to run a series of tempos with progressing speeds. Decided to run it on the Dirt Mile to save me time not driving down to the River Trail, but ended up costing me time in my workout because it was dark and even with a light it was hard to see and I stumbled multiple times, plus the dirt is slower - but softer, so that is nice. Warmed up around King's Row for about 3. Then 20 minutes - goal pace was 5:35-:40, hit it in :42, just a little slow and I wondered if I could complete the workout. Mile recover between each set. 15 minutes - goal was originally 5:25-:30, adjusted goal was 5:35, got :36. Felt very good for short bursts and was really moving, but then would struggle to bring me back a little. 10 minutes - goal sub 5:25, got 5:26. Stomach was acting up pretty bad. I hate to say it out loud because I don't want the body/mind to give into it, but I have a touch of the flu that has hit the family again this week. Luckily made it through the rep and took care of things. 5 minutes - goal get as close to a mile as possible. Decided to just push out a mile at as best I could. Ended up at 5:10. The sun was starting to come up and I could finally see and it made a big difference (and of course, obviously going shorter). But I was pleased to end the workout well, make it through the workout near my goals, and be able to let my stomach settle. Sort cool down back home. (Last Ohana 416.25) Week was about as solid as I could hope for. Goals for next week: same mileage, around 110. A similar tempo workout Weds. with a 30, 20, 10, 5 minute set if I am feeling well, and a good long run on Saturday ending with a 5K with Rylee. | 