I am one with the levee and the levee with me

8 recovery @ 8:04 avg. It was mid-40s this morning, amazing weather for April.

10 easy + 8 x 200m levee sprints. 7:29 average pace, aside from a little tightness in my left hip flexor/upper quad things felt pretty good.

12 easy, 7:39 avg. I mentioned last week that I felt a couple of sharp twinges on the outside of my heel, possibly related to the peroneal tendon. Those pains occurred when I wasn't running and I couldn't get them to reproduce. This week I'm getting some tightness in the area, so it seems I wasn't imagining things. It's not painful at this point, just constant tightness throughout the run. Will have to work on it and watch it closely.

I had 6 x mile on the schedule, but I was working pretty hard through 4 and figured I'd done enough for what the workout was for. 

5:25, 5:20, 5:20, 5:25 (1:00 rests)

Nice morning. Low-50s with a brisk north breeze. I dropped down to Patterson along the levee and enjoyed a sheltered path.

I'm probably still recovering from Saturday's long run, but I was up several times last night with the baby and calls from work, and I'm sure that didn't help. Outside of heel continues to be tight with no pain.

12 easy, 7:29 avg.

12 easy, no watch. 7:30 estimate.

Half-marathon at MP. I parked my car on the levee with some cups of Powerade on the trunk and took some GUs with me. The wind was howling, so hitting pace was out of the question. The weather has been nice to me up to this point.

I used a 2-mile stretch for out and backs. Took a cup of Powerade every 4 miles, and GUs at mile 3 and 10. Taking Powerade was not smooth.

1:16:15 for 5:49 avg. Splits: 5:35, 5:54, 5:44, 5:55, 5:36, 5:47, 5:48, 6:01, 5:44, 5:52, 6:01, 6:10, 5:34.

Had mostly a tailwind on the 2-miles out, and headwind on the way back. The wind beat me up. I eventually had to stop caring about splits and just run by feel.

PM - 4 recovery, no watch.