Go slow to go fast.

easy, slow, icy on the trails with no traction - afternoon run to chataqua, across mesa, down bear, up lehigh past fairview, home 1000' vert.  1:28

Was going to do a latter workout this afternoon, but I got chilled after 6 mile warmup up and down NCAR and decided it was not the best day for it.  Ran easy the whole time.  1000' vert.

Easy and super slow.  Legs felt a bit rickety.  Left groin/hip a bit off, right knee cap and groin a bit tender, doesn't hurt to run, just feels a bit off.  I have been rolling, stretching and compexing each day again. I was a slacker on recovery work for the last 6 weeks.

Easy run in altra adams.  marshall, cherryvale, bear creek loop.

2nd run in the adams, and I liked them even more this time.  I think I'll start doing 2 or 3 runs per week in them.   

I've been working on recovery on a slightly sore right quad system this week, and thus haven't felt like doing any workouts, just easy running during the week.  So I resisted the urge to run 10 or 12 today and just stuck with an easy 7.  It helped, and was beneficial.

3 miles easy, 9 mile tempo, 3 miles easy at Davidson mesa in Louisville  W/lucho, GZ, sweeney, rob cussick, triathlete Brian, plus others.  Splits for the 3 mile loops during the tempo: 19:16, 17:34, 17:45.  Mile splits: 6:36, 6:27, 6:13, 6:01, 5:52, 5:41, 6:07, 5:49, 5:49.  

6:04 avg for the 9 mile tempo.  5:53 avg for the 2nd 6 miles of it.  Nothing to write home about but a good solid workout. 

It was a nice effort...good to get a longer tempo run in, it had been quite a while.  I was pleased to be comfortably hanging with Lucho for most of it.  I was ahead of him after the 2nd lap by a few hundred feet, I was feeling really good cruising the downhill 6th mile in 5:41.  Then he caught me on the uphill and beat me to the end on the 3rd lap by a couple hundred feet.

Nice to have a group to workout with lately.  It's more enjoyable to share the miles, especially when we can push each other on the tempos and intervals.