Go, you chicken fat, go away!

I had this big giant root beer float last night, and I'm still feeling the effects of it.  It took me forever to get going this morning.  I don't mean running;  I mean getting out the door.  I haven't run since last Thursday.  My legs were pretty thrashed after my 10 mile run, so I took a few days off to recover.  I didn't run yesterday because I didn't get up on time.  All this being said, I feel fully recovered (other than a mass of gooey creamy goodness in my belly), and I've been toying with near 7 minute miles on my short runs.  So this morning I wanted to get at least one sub 7 minute mile.  I decided it would be easiest to do it on my first mile.  True to form, after starting out real fast, I slowed down quite a bit.  Below are the splits:

Time: (25:12, avg. pace 7:22)

Splits:

1 mile - 6:57

2 mile - 7:31

3 mile - 7:17

0.1 mile - 45 scconds (7:33 avg.) (Total time for 5k - 22:30 - New PR!!)

0.32 mile cooldown - 2:43 (8:29 avg)

Finish time: 7:30am

Temp: 55

So I got another unofficial PR.  This time for the 5k.  I highly recommend a giant root beer float before every race.

Time: 2:02:29 (avg. pace 9:21) New PR for HM!!

Splits:

1 mile - 8:00 - I wish I could run the whole thing at this pace

2 mile - 7:56 - Still feel really good

3 mile - 8:19 - a guy passed me casually on a bike.  I wondered if a Sasha Pachev or a Jeff Shadley could keep up with him.

4 mile - 8:36

5 mile - 8:47

6 mile - 9:10 - Wondering if I should've drank the Cytomix before I ran.  The package says to drink 5 fl. oz. after 15 min. of working out, and then repeat at 15 min. intervals.  I drank the whole thing at once.

7 mile - 9:23

8 mile - 9:22

9 mile - 9:46 - Saw 8 bunnies on this mile.

10 mile - 10:09

11 mile - 10:28

12 mile - 11:17 - Yes, I was getting slower and slower, but this was in sand.

13 mile - 10:25 - In the parking lot at Rittenhouse and Ellsworth

0.1 mile - 0:53 - Man were my legs burning.

Finish time: 7:30 pm

Temp: 90 when I started.  80 when I finished.

Well, I'm not in the best shape yet to run a good half.  20 miles a week isn't cutting it.  My speed is coming along great for shorter races, but I need to put more miles in.  I want to run the Havasu Half.  It's only 2 weeks away.

17.7 miles on the bike to work. I almost ran into a cop car. It was a Hot Wheel.

It is not uncommon when I run to lost 4 to 6 lbs. depending on how far I go. I'm sure I was losing some serious weight last night because by the time I got to mile 12 I could barely keep my shorts on.