Results: All of the above.
Diet Setbacks: Not as bad as the weekend, but not the best
My boss gave me the day off Tuesday because
However, I overslept and woke up at noon. Too late to take my trip, but enough time to get in my workouts before CB gets home. This way I can have dinner ready for her for a change.
I ran my 2 mile recovery run and then I swam 600m with a warm up and 5x100m. I haven't even looked at my splits yet.
Before bed I reworked my training plan to try to put more time on the bike in. Until my next race I am doing 2 long rides (one as part of a brick) and one hill workout. I am also incorporating the Hal Higdon Intermediate 5k training plan for my runs. I am still 30 minutes short of being proportional to race times. No super long run until after my next race and then I will be on a half marathon plan.
Only negative for the diet was probably too much cheese and crackers (like half a pound of cheese).
Wednesday before work I did my first workout from the Hal Higdon plan- a 35 minute tempo run. It called for a pace equal to my 10k pace. I ran most of it a bit faster, not on purpose, it was just comfortable. I ran the first 3.1 miles in 29 minutes. bad news- the last quarter mile was killing me. Hopefully I will build more endurance for this pace before October. Good news- I made my 5k in under 30 minutes goal. ONE MORE GOAL FOR THE YEAR ACCOMPLISHED.
By the way, the course i ran was the same as the course I did the time trial several months back and didn't quite make it.
Only bad dieting was two pieces of pizza. My team decided to go to a pizza buffet for a morale type lunch. I had two bowls of salad, followed by two slices of pizza. Not too Shabby.