Clyde's Comeback!

Regular DC loop. Hip was so jacked today. It just wouldn't loosen up doing the hip routine. Wouldn't pop back in like normal. So I knew today would be hard. If it wouldn't have hurt the rest of the run would have been pretty good. Hoping that through the day it'll loosen up and pop back in or whatever it does.

7.5 miles on the treadmill tonight. Hip was rough for about 3.7 miles but it finished feeling doable... not good though. Spent a half hour after doing the hip routine and trying to work it out. Could be an interesting tempo in the morning. Or none at all.

Tempo Tuesday.

I knew after yesterdays bad hip that today was going to be hard... I didn't think it would end up being this bad. Just felt like TRASH the entire morning. From warm up to cool down it was bad. Not only did the hip hurt but my heart rate was super high. Just regular effort took twice the amount of output. I guess they can't all be good... hoping this is just the ups and downs of training and not a glimps of things to come.

8 mile tempo kind of went like this. Hit 5 miles at a 5:34 avg then I just had to stop. Hip was killing me. Walked it out a little then started running again. Hit the next mile at 6:16, then 5:45 and the hip kind of loosened up so on the 8th mile I was able to hit a 5:25. But it felt like a 5:05 effort. Ugh. Guess I got through it... even though it was a bummer. Just mentally stressed out too. Need this hip to pop back and it just will not release. Maybe a visit to April is in order.

2.8 miles tonight on the treadmill. Had planned on staying on to hit 5.1 and square off my day at 20. But the hip hurt. And at 2.4 I felt a really sharp pain that about put me on the floor. I slowed down for .4 more but just decided to get off and see what happens tomorrow. Hammy is crazy tight too. I think they are related issues.

DC loop with a little extra. Got stood up by Logan Hooper for the second week in a row. (that's a joke on both ends boys). So it was just me and the road/ trail. Hip felt a lot better than the last two days but still hurts more than it should. The hammy felt great though. Spent most of the evening last night working both out with the hip routine, foam roller and sitting on the edge of the counter and using a softball to roll deep into it. Anyways it must have helped a little. But overall I just feel pretty flat with no pop. Quads and calves are carring fatigue over day after day where as a few weeks ago I had no recovery and felt freash and ready to hit it again daily. I think there is some neural fatigue going on:). If you can remember that then it showes your blog age...

20 miles on the spin trainer in 61 min's. Just a fairly ez spin out mostly for recovery to try and loosen everything up in the legs. Never really tried to push that hard.

20 more miles on the trainer. 60 min's. Basically the same effort as this morning. Not too hard.

4.2 miles right off the treadmill. 15 seconds in transition. A PR for me. bike shoes off. running shoes on. GO. Felt pretty good in the hip and hammy throughout the run. One really sharp pain about mile 3.7. I'll work them both over tonight agian like last night. Sometimes I stress myself out. Today was one of those days.

Speed workout. This one I've been wanting and setting up in my mind for a while. My MAIN goal today was the final 2 mile set. My old PR from the DC up to River Road was 10:16. That was at least 2 years ago- pre injury. I wanted and need it to go down today.

3 mile warm up. 3x1 mile with about a mile in between then a 2 mile set and about 2 miles cool down.

Mile 1: 4:49- Started this out on the back side of LV. Has some net downhill. It was in the darkness and I really had no idea what pace i was going.

one mile jog

Mile 2: 4:54- Through B-hills. Flat then a small downhill then a uphill. So a pretty honest mile. Again I didn't really know how fast I was going. Just tried to be honest for the workout.

.6 jog up to the next set

Mile 3: 5:11- This mile has some good rollers and I didn't attack it like the first two. I really wanted to have something for the final 2 mile. So with the hills this mile was pretty good.

one mile jog over to the DC. While on this recovery jog I started a mantra in my head. "I need this today. Do it". I kept repeating it over and over. And by the time I crossed the river I was saying it out loud and letting out a few war cries. Today was the day.... Lets do this.

2 mile- 4:54, 5:19 (10:13 total). It wasn't very even splits. But again it was still dark and I didn't look at the gps once. This whole section is a net uphill with the final .1 or so up a steep ramp as you get to River Road. I was PUMPED after I caught my breath and was able to look back through the splits. A 3 second PR. I'll take it. Since it's my first attempt at a record in 2 years or so. And it's not like I'm doing it on fresh legs.

Pretty happy how the morning went. got some good turnover and some confidence back after my failed workout on Tuesday. I was up early and got the heat patch on the hip. That with the stuff I did last night on the hip and hammy seemed to help me run pretty "free" this morning. Glad this is in the bank. Needed it.

3.3 miles on the treadmill. Just EZ to loosen up the damage done this morning. Things felt pretty good. Other than right little toe has a new blister that really hurts.

Hip was relly hurting this morning. What freaking gives with this thing? Anyways I just wasn't in the mood to run. Kind of a bummer morning. Stayed on the treadmill and pushed through 5 slow miles. None of which felt very good.

5.6 miles around the inner B-hills loop this afternoon. Hip hurt. FML

25 Mile Big workout Long run

12.5 mile warm up

9.95 mile tempo

2.55 mile cool down

12.5 mile warm up. Uphill the entire way. Only wanted to be 12 miles up but the car lied and we ended up .5 too much. It felt like it too. 12+ miles of uphill starts to wear a brotha down. By the time we crested the summit my legs were heavy and I just wanted Dave and Logan to bring the car up and get me.

The bad news of the morning is I forgot my watch and or GPS. I don't think I've ever done that before. Bummer. Because today was off the hook. My plan was to hit the 10 miles back down at an agressive effort but not overdue it. The no gps thing sucked because I had no idea how fast or slow I was going.... until the end. I felt fluid all tempo until about the last mile. Then the lack of downhill training caught up to me and my quads had about had enough. I could tell the legs were getting a little heavy. So I finished and started counting. I counted at a nice even 1,2,3... and got to 252 when Logan came by. He said he was at around 52:30is. So I'm guessing that I was roughly 4 min's ahead of him. Which puts me right at or just under 5:00 pace for the tempo. It is some very good downhill running. But it's also after 12.5 mile of UPHILL.  I honestly cant stand the fact that I can't read back through those splits!!!!! Buggin overtime! Anyways it ended up being a special moring with the Circle of Trust as everyone ran well. Jogged the cool down very easy and called it a day. #youguysareclowns