Clyde's Comeback!

Took my big dog Ears out to the Navajo trail. I didn't plan on doing any real running. Just wanted to get outside this afternoon and get some sun... and give the dog an outing. But we hit the trails and she was a gamer to do some slow running. So thats what we did. By the end her tounge was hanging on the ground... she's not in running shape. But she loved it and told me so with some big wet licks to clean my forehead from sweat.

Ice loop out early. It was freezing... felt that way anyways at 25 F. This loop seems to take forever and I'd say it was 15 miles if the gps didn't clock 10.7. Just feels soo much longer than that. Ran some junk out of the system and got the week going but it didn't really feel good. Hip actually was kind of buggin and I had to stop at mile 6 and work some issues out.

P.M. 7 miles tonight. Had Cafe Rio at lunch... it sat really bad for this run. Gagged a couple times and just wish I could have chucked it up. It would have felt better had it come out. Hip hurt at first then loosened up.

Tuesday morning Tempo.

4.4 mile warm up

8 mile tempo

2.1 cool down

Ran the normal loop with the Circle of Trust and James. It was freezing. Temps said 28F but my hands were ice the whole time... even still. Hip was super tight on the warm up. I slept horrible and just had a super uneasy feeling... But we warmed up- hit a potty stop and I decided in my heart to really hammer down today. In weeks past I've kind of tried to take it super easy at first and then hammer at the end. Today I wanted to start faster and see what happened at the end.

Finished in 43:10 for a new PR on the course. 5:24 avg

Splits: 5:35, 5:16, 5:15, 5:29, 5:33, 5:20, 5:27, 5:15

I worked pretty hard today. I don't think I could have worked any harder. Mad the 7th mile got lower. I really remember mentally not paying attention and that's why I slowed down. The only way I could run this course any faster is if it wasn't pitch black in darkness. I don't think I could ever give a harder effort. I just needed to unleash some built up stress. So the run was good for that. Hip was tight the whole time and it moved into that left hammy. But I don't think either slowed me down much in this 8 mile tempo... however had I been in a full marathon it'd take it's toll. So I've got to find a way to fix those issues.

144lbs after

P.M 5.5 miles on the treadmill this afternoon. Felt good to shake out the mornings run and get the junk out of my stomach.

10.2 mile Reg ol DC loop. Didn't know if anyone would show. They didn't. So it was just a solo loop in the darkness of the moring. Saw some deer by the restrooms at the DC. Had to "go" bad but the doors were all locked. What's the use of a restroom if the doors are always locked. FML. Pushed on up the trail like a pioneer  until I found a porta potty at a construction site. But then even after the stop I still had some stomach issues. Glad today was just EZ and recovery. Hoping to get on the Venge later today:).

40.6 mile bike ride. 20.7 mph avg. Out around the airport into Washington fields back down the river trail and then on to Sunriver. Around the southern parkway and a small tour of LV. Kept it uptempo most the ride. Not sure how my legs will handle any hard miles tomorrow after this. It felt windy here and there and I was working way too hard for the speed I was going. I know one thing and that's my legs are not in the riding shape they were in last summer.

6.5 mile run right off the bike. Headed out and the legs felt sloppy and slow. Hit the first mile in 7:01. I thought it would be like 9:00. Hit the next few at 6:20 and finished the run at a 6:32 avg. Not too bad considering the work on the bike. Think I'm ready for some food...

8.2 miles this morning. Middle B-hills with some extras in there. Woke just feeling WASTED. Legs were like pulsing with fatigue. Layed there in bed for over an hour before finally getting up and dressing for a run. Really was wasted and most the run was hard. Thinking about calling off the mile repeats this afternoon... unless I just snap out of it and feel amazing.

142.5 lbs after the run. New post HS low. I'm sure it was because of yesterdays big day... but nonetheless I'm not going to try and loose anymore weight.

8.1 miles tonight with Steve, Aaron, and Eric from DSC around the river loop and back. I had planned on doing mile repeats but I just felt trashed all day. And this little voice just kept saying... maybe it's not a good idea. Glad I listened. The run tonight felt pretty hard and we only hit a 6:50 avg. Hope some rest and a EZ day tomorrow will help get me ready for the long run on Saturday.

7 miles on the treadmill. It was raining all night and didn't stop this morning. I just didn't want to go out and get soaked. Plus i'm kind of liking the treadmill for some crazy reason. Kept the pace laxi taxi for some nice smooth sailing. Good recovery run. Feeling much better than either run yesterday.

Heard this song http://vimeo.com/54445063 this morning. Funny that the first time I heard this song Chad had posted it on here back in like 2007. "Road runner road runner."

5 more miles on the treadmill tonight. Felt pretty good.

11 mile warm up

10 mile tempo

1 mile cool down

Big workout this morning with the Circle of trust and Stephen. Met at the DC for my MTL run out around the fields. Hit the warm up pretty chill and it was around a 7:10 avg. Goals for the tempo were to just put it in gear and see how it went. Got out a little faster than prior weeks but wasn't able to bring the last two miles down as fast to finish. Still ended with a 5:26 avg for the 10 mile tempo. Basically the same route as weeks before but with a minor change because the trail is being worked on around mile 6. So todays route is just a little slower due to turns getting on the trail system. Last weeks avg for the 10 miles was 5:34. So some pretty good progress. Happy about the run and mileage this week.

Splits

5:33, 5:24, 5:16, 5:30, 5:30, 5:27, 5:32, 5:23, 5:28, 5:28

Actually a pretty even effort. The 5:16 has a little down hill. Other miles like 2,4,5, have some good rollers with the rest pretty flattish. At least for STG.