A clydesdale no more!

Good hard run up to Mueller Park Canyon.  Time to get back into training mode.  Pushed the pace going up and focused on good turnover coming down.  I have a long way to go but am ready to work to get back to where I want to be.

"Warmed up" with 3 miles then ran 4 miles at LT.  Averaged 6:35/mile for the tempo run.  Probably a little slow because of the cold weather and bad footing in spots.  The speed felt fine but I definitely have to work on the endurance.  It felt like more of a mental lapse than physical break down.  I considered skipping the run completely so the fact that I actually went through with it is a step in the right direction.

After two harder days than I am used to, my legs were very tired.  Took it nice and easy for a comfortable recovery run.  

Felt good and the legs moved well.  Averaged 7:30/mile and felt very comfortable.

Very tired this morning.  Just a nice and easy run.

I think my shoes have reached their mileage limit.  They were very slappy this morning.  Will try to get a few more runs out of them.

I am so out of shape.  Pace was decent but it did not feel very good.  I guess that is what I get for slacking off for 3 months.  The slow build up continues.

Hard to get the legs moving this morning.  Started to feel better during the second half of the run.  Ran the last mile in 6:50 just to get the legs moving.

I left my running gloves in my car and could not find my car keys.  By the time I found them, I didn't have enough time to get a run in.  A low mileage recovery day was all that was on the schedule so I think I will survive.

Warmed up with 3 easy miles then ran 4 miles at tempo pace.  Was really reluctant because I did not feel like I was capable of running at a faster pace today.  Turned out better than I expected.  Averaged 6:26/mile and felt surprisingly good.

Is it possible that I am this out of shape? Followed up yesterday's good run with a no energy, just get through it recovery run.  

Felt good during the run despite the snowy conditions.  Pace was a little slower because of the poor footing.  

Still getting used to the longer runs.  I definitely felt better this week.  Maybe it was just because it is warmer.  I slipped on some ice at mile 7 and fell pretty hard.  Took another mile to shake off the stinging in my wrist and knee but seemed to be alright once it worked itself out.  Still a little sore but nothing major.  Also got a "run, Forest, run" comment.  So original.  

Perfect temperature for running.  Not often that you can say that in January.  Started with 3 easy miles then ran 5 LT miles.  Pace was erratic and the last 2 were too slow.  Splits were: 6:26, 6:19, 6:28, 6:38, 6:35.  While I am disappointed that I could not hold the pace for the last 2 miles, I am happy with the fact that I finished the workout.  I knew during the 3rd mile that it was not going to end well and really wanted to stop.  Cooled down with 1 mile in a torrential downpour.  Crazy weather.

Nice and easy recovery run.

Legs were very uncooperative today.  Had a hard time getting into a groove.  

Legs still feel a little heavy.

Went to Vegas for the weekend so we could see Phantom.  Decided at the last minute to find a 5k while we were down there to run.  Found the Chefs for Kids 5k that is put on by the Las Vegas Track Club.  The course is a 2 loop course around a water basin.  Mostly flat with a only a slight elevation change at a couple of spots on the course.  I haven't raced since the St. George marathon and haven't run a fast race since July.  I was really unsure what kind of pace I would run since I am about 10 pounds heavier than the last time I ran a 5k.  I figured 19 minutes was reasonable but I was hoping to hold 6:00/mile for the race.  There were a handful of fast looking guys there.  We started and 5 of us were quickly ahead of everybody else.  After 1/4 mile we were in a single file line and started to string out with me in 4th place.  The first 1/2 mile was at 5:40 and I knew it was way too fast.  It didn't feel horrible but I knew it was a pace that I could not sustain.  Settled into a more comfortable pace and finished the first mile in 5:50.  I slowed down way too much during the second mile.  There was a slight incline into the wind that affected my speed but it shouldn't have been as slow as it was (6:14).  I tried picking up the pace during the 3rd mile but I was hurting.  Focused on getting the legs to turnover but they were very uncooperative.  Could only muster a 6:10 and I just coasted during the last 0.1 because 4th place was secure.  I did push the last little bit so I could sneak under 19 minutes.  Crossed the finish line, fought off the urge to puke then ran back to run the last little bit with Becky.  Met up with here sooner than I expected.  She finished really well with a PR and took 1st in her age group.  I also won my age group but the timing was messed up so I didn't get my certificate. 

I think I am going to run a few more shorter races to get used to the faster pace.  The lack of fast running definitely took it's toll on me.

I did so much walking this weekend that my feet and lower legs are killing me. I over did it with the soda this weekend and I could definitely feel it.  I have been so good lately about cutting back.  This was a good reminder of how yucky it makes me feel.

Sick so no running.  

Still feeling lousy.  I probably shouldn't have gone out especially considering how thick the air was but I need to get the miles in.  First 6 were alright but the last 3 were tough.  

The bug moved to my chest so I did the appropriate thing (for once in my life) and did not run today. Should be back at it tomorrow.

Very low energy but definitely feeling better.  Good to get some mileage in this week.

Not fast but felt decent throughout the run.  That is a good sign.  I have only had a handful of double digit runs in the last few months so I am glad my body is still capable of going semi-long.  Stopped at the grocery store at mile 6 to get a Gatorade and had a few drinks of that.  That is the only fluid I had during the run.  I'm surprised that my body still remembers how to function without a lot of fluid and carbs.  Ran the same route I ran a few weeks ago when I fell.  There was a deer carcass in the exact spot where I fell.  Maybe the universe is trying to tell me something about running there.

Felt good although the pace felt faster than it really was.  Last 5 miles were 7:25/mile but felt closer to 7:10.  Got to work on that internal speedometer.

Ended the month with less miles than I had planned.  I will blame on on last week's illness when in reality it is my lack of die hardedness.  It's coming back, though.