relentless forward progress

Easy shirtless 8 in the sun :)! Fun run but I am a bit tired. 4 hours sleep, up at 3, and 13 hours of work make it hard to get out on the road. But I am sure glad I did. Hope this is a great week.

MTC mile repeats. 3 mile warmup, 3x 1 mile repeats, 1/2 mile coolers (uphill), 2.5 mile cooldown. This went pretty good. The splits were all consistent, 5:27, 5:25, 5:28. It was a good indicator of what work needs to be done :). I hope to be able to do 5 of these at 5:00 pace this summer. 

Home at 7 after a 14 hour day. Played with the kids, scrubbed the tub, fixed the faucet. Filled the handheld, ate a bowl of cereal and a GU, grabbed the headlamp and headed out at 9:30 for a night time 11 miler. Star lit sky made this loop fabulous. Up and over the gold course. Ran the last 3 at a nice clip. :)

Tough trail run today. Made a good push the entire run. Even though the pace wasn't down on the uphill, the effort was there so i am counting most of these as marathon pace. The last three pushed the go button and hit them progressive in 6:22, 6:15, and 5:57. After 1500 feet of vert they were tough :). Great Saturday fun. I may get out later for an easy recovery.

 I am hoping the extra rest and reduction this week will do the hip and ankle some good so I can start getting after it in the weeks to come.