I feel like I'm coming out of the fog

It's been a while since I've recorded what I've been up to. Here's the short version.

Tuesday, 8/17/10--6AM 6x1000 at WC Henderson with crew.
Monday, 8/16/10--solo 6:30 AM easy run of 3.8 in 29:00
Sunday, 8/15/10--6x600 solo at Westtown School in rain
Saturday, 8/14/10--fartlek with DJ (6 min/40 min/6 min)
Friday, 8/13/10--took off
Thursday, 8/12/10--5:45 AM 7.9, 58:00 WC Borough run with crew
Wednesday, 8/11/10-- solo 6:30 AM easy run of 3.8 in 29:00
Tuesday, 8/10/10--6AM ladder (2000-1600-1200-800) at WC Henderson with crew.
Monday, 8/9/10--solo 6:30 AM easy run of 3.8 in 29:00
Sunday, 8/8/10--fartlek with DJ (6 min/~32 min/2 min)
Saturday, 8/7/10--10x400 at Downingtown East with DJ, Steve and Justin.

Here's the longer version.

Tuesday, 8/17/10--6AM 6x1000 at WC Henderson with crew.
Today I began with a mile warm-up and stretching (of course). I wasn't able to stretch as well in the 5 minutes I had before the workout began. Kevin K. assigned us 5-6x1000 (I did 6) with a 200 meter jog in-between. The first four felt pretty relaxed. My breathing was good. I began to labor ever so slightly during the fifth one. I hung on for the sixth one. Overall, I was very pleased that I handled the short recovery well and made it through. My runs were 3:36, 3:40, 3:32, 3:29, 3:29, 3:30. Cool down: 1.1 mi. Mileage: 6.3 miles

Monday, 8/16/10--solo 6:30 AM easy run of 3.8 in 29:00. Legs were slightly heavy, but otherwise this easy pace was so forgiving. Mileage: 3.8

Sunday, 8/15/10--6x600 solo at Westtown School in rain. Warmed up 2.0 miles. Ran a pretty good workout. Did 400 jog rest in 2:55 between 600s, which were 1:56, 1:55, 1:54, 1:54, 1:54, 1:50. Went through 400 at 75-76. My idea was to go 36, 38, 40 for the 200s in the first five 600s and to do the 200s in 36, 37, 38 for the last 600s. 2 mile cool down. Mileage: 7.5 miles

Saturday, 8/14/10--fartlek with DJ (6 min/40 min/6 min). My daughter has the Ridley soccer tourney in the AM. It went long, but the girls eked out a championship! We began the workout at 7:00 PM or so. Started with 6 min jog (.6 mi) to start of XC course. Did course in reverse. 15ses run-15sec jog, 30s run-30s jog, 45s run-45s jog, 60s run-60s jog, and then all over again. Covered 3 loops of XC course (about 4.7), plus a loop around the adjacent, lower field and two additional loops around the upper practice football field (an aditional .6 or so) in just under 40 min. DJ did much better than he did with last week's fartlek. Total "speed play" 5.3/40 min. Cooled down with .6 mi jog home. Mileage: 6.5 miles.

Sunday, 8/8-Saturday, 8/14--32.5 miles

Friday, 8/13/10--took off. Whew!

Thursday, 8/12/10--5:45 AM 7.9, 58:00 WC Borough run with crew. First half of run was swifter (~28:20 at 4 miles) than the second half (3.9 in 29:40). Nice conversation pace. I still hate the big hill! Mileage: 7.9

Wednesday, 8/11/10-- solo 6:30 AM easy run of 3.8 in 29:00. Mom said there'd be days like this! Mileage: 3.8

Tuesday, 8/10/10--6AM ladder (2000-1600-1200-800 with 200 meter jog-rest) at WC Henderson with crew. Overall, I was very pleased that I handled the short recovery well and made it through. My runs were
2000-7:35 (44-45s); 200 jog rest
1600--5:50 (43-44s); 200 jog rest
1200--4:12 (42-43s); 200 jog rest
800--2:40 (40s)
I feel like I'm coming out of the fog! I had a good workout, keeping my pace and not laboring as much.
Cooled down 1 mile. Mileage: 5.85

Monday, 8/9/10--solo 6:30 AM easy run of 3.8 in 29:00. Mileage: 3.8

Sunday, 8/8/10--fartlek with DJ (6 min/~33 min/1 min). Began with 6 min jog (.6 mi) to start of XC course. Did course in reverse. 15s run-15s jog, 30s run-30 s jog, 45s run-45s jog, 60s run-60s jog, and then all over again. Covered about 2.5 times around the XC course (3.9). DJ struggled, so we had to stop the run shy of our goal. Maybe yesterday was too much for him. Cooled down .1. Mileage: 4.6

Saturday, 8/7/10--10x400 at Downingtown East with DJ, Steve and Justin. Close to 90 degrees/humid. Jogged from Justin's house to track 2.0 miles. We decided to do the 400s in about 8-0 with a 400m jog-rest of 2:45. The rest was good for me but proved a bit more challenging for the guys than I had anticipated; they did keep it under 3:00, though. The workout felt good since I wasn't pressed. We took turns leading. DJ, Steve and Justin wound up doing 9. I think Steve stepped out of number 6, Justin number 7, DJ number 8. I did all 10. My runs were: 76, 77, 78, 78, 78, 78, 78, 78, 76, 74. Cool down with 2.0 mile back to Justin's house. Mileage: 8.7