I am one with the levee and the levee with me

1:52 in the Chuckanuts for 15 miles. I ran up Huckleberry to Raptor Ridge and straight back down.

AM - Work loop.

PM - Urb run with Carly.

Mile pace workout at WWU, 6x(200, 200, 400) w/ 2:1 time rests.

I warmed up with Dave and Derek, and Dave and I did the same workout while Derek did his own. I felt terrible on the first set, going 33, 32, 67.0, my legs just seemed heavy and unresponsive. I considered stopping and picking it up tomorrow, but the next set felt much better. 

After that I ran 65 pace on everything except one 200 that crept up to 33. I'm pretty satisfied with today's work. Dave is improving as well, he dogged me closely on most of the reps.

10 easy on the Urb with Carly.

AM - Work loop.

PM - 8 easy on the Urb with the puppy.

AM - Work loop

Had a rough workout today. I was scheduled for a 4 mile tempo w/ 2xcruise miles, but I fell off pace in the second mile and altered it to 2xmile tempo w/ 2xcruise half miles. It was blustery today, but I don't get hit by much wind on the Urb. Maybe 10 mph tops.

I started at Cali on the Urb after along warmup. I loosened up on the strides and felt okay in the first mile going 2:39/5:20. I felt myself slow in the second mile and couldn't do anything about it without pushing outside of tempo effort. Came through 2 miles in 10:49 (5:29) and made the call to change things up. 2:00 rest and got back at it. 2nd 2 mile in 10:39, so at least I stayed on pace.

I planned to do the cruise miles, but started the first on the uphill stretch into the wind but came through half in 2:47 feeling completely exhausted. I stopped, took 30 seconds to decide what to do, and turned around for a 2:38 downhill with-the-wind effort and elected to call it a day.

I'm surprised to have a bad workout. Tuesday was a heavy day for me, but I've taken it pretty easy since then. My right hip area has been really sore this week, but I felt more fatigue than anything. I ran it in the morning, maybe my body objected? Who knows.