It's over, man. Let her go.

Rest day before I begin another 30+ mpw week.  After smashing my mile PR yesterday with a 'fast' mile, I deserve a break.  lol

Feeling just slightly sore in the hamstrings and a little in the calves.  Feeling great otherwise and looking to have a great week.

1 week to the Pittsburgh Marathon!  Happy tapering to the 3 people that I know that are running it!

It was windy and rainy off and on today.  I tried procrastination, but it didn't work.  So about 5pm it looked like the rain was stopping so I headed out and was going to run a 5k course 2 times, possibly 3 if I had the time.  As I was driving over there, it started to rain.  No problem, I've brought a water repellant jacket to wear.  I warmed up for 1/2 mile and during that time it started to down pour!  I wasn't going to go back without my miles, so I decided to run the course twice.  I started up the course but about 1/2 mi into it, I wasn't enjoying it.  It was raining so hard and I was drenched.  So, I saw one of the trails off to the side and decided to ditch the course and hit the trails.

I did a couple of miles on the rain soaked, muddy trails and it was awesome!  Totally different experience, the mud was fun, the rain wasn't such a bother even though it poured the full 45 mins I was running.  I finished my mileage at about a 9:30 pace.  Not bad for the killer hills I found on the trails and the few times I walked for a period of time.

I'll definitely be hitting the trails more!  I just ran until I came to a Y or a T and went a direction at random.  I noticed when I came back with the Garmin that I went around in circles a little.  No matter, I wasn't trying to get anywhere, just enjoy the change of scenery and the trails. I can see how Twinkie loves the trails!

After only a couple of hours of sleep last night and now with only a possible 4.5 if I fell asleep immediately, I've got to get to bed.  I'm exhausted.

Nice run in the sun.  I only had about 90 mins to work with between the time I could sneak out of work and my (dum dum dum dummmmm) podiatrist appointment.  So I did my 6 mi route from my house.  Some hills in there, which was good.  No real problems with my hamstrings but the feet were hurting again by the end, so it's good I have my appointment today.

Got home, stretched well and showered then off to get another round of cortizone shots.  So far, they had helped some, but the pain pops up on different runs.  A few 9 mile runs, I don't have any pain.  Other 5-6 mile runs I start hurting around mile 3.  She did the "test" and they appear to be smaller, which is good, but are still irritated. Shots hurt like heck again, but hopefully it will solve my problem...well, one of them at least.  :-)

Splits:  9:17, 7:58, 7:53, 8:52, 9:00, 8:00

Here's a shout out to my UT bloggers.  My daughter is going to EFY in Provo the first week of July.  We will be driving out on about the 10th.  We don't have any family/friends in the area anymore and are looking at places to stay.  If someone would like to put up a poor blogger and his wife and 2 kids, that would be cool.  I'll even pay your entrance fee to a race out there.  :-)  Figured I'd throw it out there...

Nice little rest day while my feet get rid of their soreness while becoming more black, blue and purple where the injections were  :-/  Tomorrow I'll be back!

On a positive note, I got great seats to the Collective Soul concert and Zambelli firework show at PNC Park following the   game.  I love knowing the primo ticket guy in the sales organization that always hooks me up with great seats when I need them (thanks Steve!)   Now if the Pirates could stay over 500 past the first 10 games...17 losing seasons won't look good on the 'ol resume.  Surely they understand there's a recession and that losing your job, even as a "professional" ball player doesn't make you immune to living on the streets.

Darn, I should have taken advantage of my weight loss and my rest day to hit the AYCE seats!  To the contrary, I did the work sponsored National Walk@Work day walk.  What was I thinking??

I decided to run a course from work downtown that would take me up a steep hill, turn around and jog back down  I'd read about using hills as your primary strength workout since it's running focused vs. weights in the gym.  I figured I'd find a nice big hill and run up it!  It was about a mile over to the base of the hill, no problem.  Ran a pretty good pace.  Started up the hill and had to walk a few times.  Legs were just worn out.  Jogging down, I know I take it slower than others would, but I feel out of control and like I'm putting a lot of pressure on the knees if I go too fast.  

Anyways, here are my 1/2 mi splits with elevation:

7:35 (+101)
7:29 (-47)
10:24 (+180)
13:11 (+264)
8:35 (-259)
7:13 (-183)
8:24 (-30)
7:56 (-42)
-------------
Avg Pace:  8:50

I had wanted to get in about 6 miles, but I was pushing it on getting locked out of the gym so I stopped back in and hopped on a treadmill to run a couple so I could get in the miles, grab my stuff and just go home when they closed.  I ran 1 min intervals of 10:00 recovery, and 7:30 speed @ 3% incline.  After that, I finished with a 'fast' mile @ 7:20 and 2% incline.  Walked for 5 mins then stretched for 10 mins and left.  Good workout, but I'm exhausted!

I also walked my 1.5mi each way to/from my car where I park (it's free - yes I'm cheap) to work (try and do that everyday).  I don't count those miles, of course, and I hesitate to count any mileage walking during runs because it gives the illusion that I do more miles than I really do.  I hope to start biking to work to get in some more exercise!

So here's a question, when I'm on a run and I'm going up a steep hill or I'm just fatigued and I decide to walk for 30 sec or a minute, do I stop the watch and stand there or let it continue to run and continue moving, counting the mileage?  To me, unless I'm at least slow jogging @ 12-13:00 pace, then it's really resting and I don't feel like I should count that.  It inflates my mileage, which is misleading.

Just wondering what everyone else does...  Also, I'm amazed that Rattletrap can keep such consistent splits (within 10 seconds) for an entire 10 mile run that includes hills!  Amazing!

Missed run due to working late and then family stuff.  :-(

I was up way too late last night (~ 1:30am), then had Scouting for Food this morning.  Came home, and I needed to get the lawn mowed & some yard work done before the thunderstorms came in...check.  Burned scalp (first real sun of the year)...check.  Almost knocked myself out turning around into a big branch while trimming a tree...check.  Wife decided she wanted to move the swap the two rooms of furniture today...part check.  Didn't get the rooms done, but worked until about 2am.  Will finish up tomorrow.  Get in long run...NO check. I seriously considered going out at 2am, though, but exhaustion won out.