I am one with the levee and the levee with me

5 easy. No noticeable tightness or pain in the piriformis area, perhaps the rolling out I did yesterday actually did something.

AM - 10 miles easy. My best buddy Carly the dog is back in town for the day, so I picked her up a couple miles into my run. Headed down the Urb. I rolled my glutes on the massage ball on Saturday and this was the first run in awhile where I actually felt pretty good. No sciatic pain, better mobility in the hips. There just might be something to this massage ball rolling business.

PM - Work loop (3.25).

Headed out to the Urb for a short LT session. 3xmile w/ 1:00 rests, just easing back into workouts. I tried not to pay attention too much to the watch and listen more to my body. Splits were 5:22 (uphill), 5:30, 5:30). The first was too fast, the others a little too slow. It's a good place to start.

I tried out my Hyperspeeds for their first serious run and was very pleased. Warmed up and cooled down in them and they seem substantial enough for some distance but light enough to get moving.

Glutes were functional, right hip flexor was sore as usual.

AM - 10 easy with Tanner. Padden horse trails.

PM - Work loop (3.25)

Easy run + 4x200m hills on the Arboretum. 

18 mile Chuckanut run with Tanner. Headed down the Urb to the Fragrance Lake trail, connected to Cleator and then to the Lower Ridge trail. Ran Dan's Traverse, looped down Salal and back. About 2:15:00 for me.

10 easy, Padden horse trails to cap a good week of training. I probably should have done something more flat after yesterday's climbing, but I like to take advantage of this trail when it's dry. No watch, ~7:30 pace avg.