Failures require the time to be studied

AM: I woke up this morning thinking I felt pretty decent from last weeks miles, boy was I wrong.  I headed out on my Walmart loop and got 2 miles in and the legs were just completly flat! Nothing!  It was a stark awakening for me to remember how it felt to have worn out legs.  But nonetheless I finished the run just fine.  It just wasnt as much fun as I was wishing It would be.

PM: 

AM: This morning starting out felt much better than yesterday did. Tuesday threshold day for the run today.  I headed down on the trails and did a good 2 mile warm up nice and slow getting the legs ready.  I  started into my 20 Min tempo at about 5:45 5:50 for the first little bit then settled into a nice 5:55 for the first mile.  The second mile wasnt too bad, but I was getting a bit tired and my heart rate increased by about 10 to keep the pace.  I ended up at 6:01 for the second mile.  The last mile and some change really was rough.  I was struggling to keep a solid pace.  I would slow way down and then speed way up to make up for it.  But hey, thats why im doing these work outs, so I can learn to keep a solid pace the whole time. Third mile was a 6:02, and then the last little bit was a pace average of 6:00.   I cooled down a couple miles and then took a nice Ice bath in the Provo river. 

PM: I got out this evening with Charity and headed over to the park to hit up some barefoot miles.  This was one of those runs where I really appriciated the blessing that It is to run.  I just love feeling the cool grass on my feet and the brisk night air. :) 

AM: Temple hill MTC run today with a tiny alteration to make it 6.  The legs today were feeling very well considering my Tempo work out yesterday.  I was very pleased with the ease of this recovery run.  Ready to hit up some hills tomorrow. 

AM: 4X400 Hill work out today.  2 warm up to the bottom of the Y hill, then did the work out there.  Times were 1:16 1:16 1:16 and 1:17 I was kinda dissapointed with the last one, I usually get it lower.  But for what ever reason ( hard core lifting yesterday )  I didnt have the legs for it.

PM: Easy run with the Wifey out on the trials.

AM: Rough rough morning trying to get the legs started on my run.  Some major DOMS going on today.  But I guess thats okay knowing that Im getting stronger.  That Is why I only went an easy 6 today to let the legs grow a bit stronger with out breaking them down too much.  I just explored today, taking roads I have never been on.  Just a really nice run.

AM: Got up at the crack of dawn today with little trouble getting up.  I ate a piece of bread and drank a bit of gatorade then hit the pavement.  I went up to the trail head of the Y ( which sucked with all that up hill ) and then diverted off to a dirt trail that led along the side of the mountain to the other side of the seven peaks road.  After exploring a bit I headed back towards home and decided to do a 3 mile tin man tempo section at 6:20 to 6:10 pace.  I caught up to a guy on the road that looked like sasha, but It wasnt when I got a chance to look at him. I took 900 all the way up and back home.  Pretty good run.

Overall the week went decently well.  My work outs were a success and the weight lifting proved to be "helpful", just not in the way my muscles felt the last half of the week.  Goals next week are to hit the same work outs and be consistant with my M W F two a days.