Runnin Bubbas

AM:  Felt really good to finally get some decent rest.  Long week at work and it showed.  I paced my buddy today on a LR.  Fun in the sun.  Wind was horrible, mainly a head wind and a cross wind.  Nice to kill the time and really clear my head.  I am starting to feel better every day that goes by.  It doesn't get easier but running sure is therapy to my soul right now.  Hope my back feels better after the day goes on.  

AM:  Almost missed the group run for being to early this morning.  We were starting at 5:30 but I missed the memo.  Good to get out with Scott, Reed, Mike and Dan.  Light rain and some fun winds made for an easy temp.  Some good laughs this morning and was fun to hear everyone getting excited about Boston/SLC.  I am excited to see everyone running well again.  Back was still a little tight during the run and afterwards.  Hope this is good riddance soon... easy pace...

Easy Progressive to MP to HMP pace work...

Evening:  Very busy with work this morning and had no time get in my workout planned for today.  Got some really good sleep last night.  I was able to finally get out around 7:30 tonight and do my workout.  Horrible time to do a workout but got it done and hope to continue building from these type of workouts.  The speed is just not coming quick enough.  I don't know what to think but it is very frustrating to say the least.  My back is very tight right now.  It has been pretty sore and tight for a week now.  This is a little worrisome because I have broken my back before and it was doing 800 meter repeats.  Don't want to go through that injury again so I need to just be cautious and remember that deposit workouts are what I need to focus on.  My attention to detail is mainly for me to look back on and see how I am progressing as the year goes by.  I hope that I can just keep clicking off improvements.  My mind and breathing was fantastic tonight.  My legs felt pretty good too.  I think I could have done stronger splits had my back not been a problem.

Splits: 7:45, 7:22, 7:11, 7:08, 6:55, 6:40, 6:25, 5:57 with 2.3 very easy miles CD.  

The goal was to go longer but my back was not having it.  I picked it up on mile 8.  It felt more like a threshold mile than a HMP tempo but I am glad to have got the pace miles in.  I am going to try an ice bath and see if this will help my back.  I don't need an injury right now...but then again who does... 

AM: A little over 8 easy miles to the office...Gorgeous Day.  Back felt better in the lumbar area.  Neck and thoracic area still tight.  

Track Workout 200's 

Evening:  I am glad to finally start working on some speed again.  I warmed up 3 miles (7:40, 7:09, 6:40).  Objective was to get a good heart rate going to where I could get into some good leg turnover.  I wanted to be sub 5 minute pace on every 200.  Didn't really know what to expect because I have not been on a track in a very long time.  There was a 25 mph headwind/tailwind so the times reflect it.  The effort was the same each time ranging from 34-37 seconds per/200.  I did 12X200's with 100 meter AR jog in between. On the 4th and 8th one I did a 400 AR jog.  The 12th 200 was at 39 into a head wind but I felt gassed so that is when I called off the last set of four.  I felt this was a good deposit again.  Back is still way tight and I am little worried.  2 miles CD.  Work has been insane and my schedule is all over the place.  Just glad I am being consistent and getting my mileage and workouts done like I can.  

PM:  Decided to go play some bball after another 14 hour day at the office.  Played for about an hour and a half.  Good ball too.  I hope I don't regret this in a few hours when I have to do a long run.  Oh well too late now.  Now back at the office to make it a 16 hour day...good times...

LR

AM:  Never even seemed like I went to bed.  This burning the candle at both ends is "character building".  Kind of like the lonely LR this morning.  I knew I was in for a "fun run" when I walked out to my car and the winds were 40mph's.  I almost fell down getting into my car.  I did an out and back from Teton Running along Sunnyside out to Snake River Landing along the greenbelt to the top of Freeman Park and back.  The coming back was brutal.  I felt like two people were running along the side of me with sledge hammers taking turns beating me up.  The wind was cross and head for 17 miles and then finally the last mile felt a little bit of a tail wind.  Like I needed it then.  I was hammered.  I avg. 7:30's which is all I wanted to do today was get in the mileage and build back up.  Glad to have this run out of the way.  Not a fun one at all...