monday 5k!

monday am!
5k on the mainsite! sweet. well maybe, maybe not!
woke up in a little funk. dragged ass out of bed and into the gym. heart not there this am. mentally taxed from some of the personal nonsense. need to compartmentalize it a bit.

warm up
run 3/4 mile
1/4 slow
1/2 distance pace.
got the legs moving and the blood flowing. not bad.

strength warm up
3 rounds
10-dips
10-pullups
15-air squats

slow and steady. didn't rush these. just got them done.
took a minute or two break after to talk with a couple guys and then went to hit the 5k.

5k
treadmill set at 1% grade
25:30
started with a 8:45 pace or so and moved it to 8:30. held that for a bit and was struggling mentally. was able to push the last 1 to 11/2 miles so ended up finishing pretty strong. felt ok. head want really into it. think i can get sub 25 easy if my heads in the game. would like to be in the 24's. still alot slower than i used to be but thats ok. different focus these days!

overall happy with the performance.

monday monday. hoorah!

peace