Notes
Time Trial (4 mi)
Goal: 4mi time trial approaching my PR (26:40 or 6:35 p mi pace)
Actual: Broken 4.1 mi at 6:34 mi pace (5k in 20:29 or 6:36 p mi pace, jog/walk 3:30, 1 mi in 6:29)
Normally prior to a time trail effort I will ramp down my lifting, cut out any leg lifts and especially dead lifts three days out and take a day off prior. Because of schedule, I could not take a day off and did not back down on the lifting (actually did full set of leg lifts + dead lifts on Sun & Tue). Did not feel "peppy" and this caught up to me at around 3 miles, so ran through to 5k as that was about all I had to get there -- and ran it at about where I wanted to be (I was planning to run the last mile faster). Took some recovery, then ran a mile where I felt surprisingly better (ran the last 300m at 6:09 pace). Overall, I hit the pace where I wanted to be. Plus my wt is dropping - 191 post workout (lowest since the summer).