Clyde's Comeback!

DC loop. Had a bad weekend of eating. Just couldn't stop with the food. Belly was full of junk. So it was a 4 star morning. Kept the pace uptempo as to try and clear out any junk. Quads and calves seemd better but really flat... like no pop at all and some deep soreness. Tempo tomorrow might be interesting. 6:36 avg for the run.

7 miles this evening. Temps were almost hot at 73F. Got some new compression shorts at the STGRC and they seemed to help the quads while running. Hoping to have somewhat of a positive tempo in the morning.... but I'm not holding my breath about it.

Tempo with the Circle and James

4.4 mile warm up

8.1 mile tempo

2.5 cool down

So today I needed some kind of positive feedback. Not a super workout but something. Legs have felt DEAD since the big long 25 mile run two Saturdays ago. Plus I've been sick... just have felt like things were slipping away.

Warmed up and felt pretty good. Decided to take it out aggressive and try to hold on at the end. I knew my quads would shut down early as they are NOT recovered. Plus we had a little tail wind for the first 3 miles or so... but then a head wind on the last two. Ended up hitting the 8.1 miles of tempo (I went .15 past the stopping spot) at a 5:27 avg. My fastest avg was a 5:24 a few weeks ago but that was before we had to modify and change miles 5-8. This finish is a little slower and today was on WAY more trashed legs. So I'm happy with the effort. Even though my splits got slow at the end.

5:12, 5:16, 5:18, 5:33, 5:38, 5:34, 5:42, 5:38

So I started out a little too fast... agian there was a tail wind. Miles 4,5,6 are about regular. They all have some rollers and on and off trails. Then 7,8 are slower but the legs were hammered... quads wanted to stop at mile 4.5. And there was a noticable head wind on the last couple miles or at least like 1.5 or so.

Anywho I'm glad it's over and in the bank. Might do a few mile repeats on Thurs but other than that I can relax my legs and brain until March 1 and rest assured I've done all I can do. I think I'm ready to bring it in PHX.

8.1 mile run this morning. Middle B-hills extended through the Secret St and LV. Flet pretty good for an EZ laxi taxi run. Not running last night was both good and bad. Good because I felt rested. Bad because I didn't workt the tightness out in the evening and a short 3 miler would have done it. I'm crazy hungry right now and the body just wants to gain weight.

147lbs after the run.

24.1 mile bike ride around noon. Out to Sandhollow and back on the new road. It's 12.0 miles from my house out to the lake where the roads intersect. I'd guessed 13 so I was way off.:). Didn't try to hammer it at all but wouldn't allow myself to just coast. Ended up right at 20.1 mph avg. Pretty good effort considering the hills and crazy A wind on the return.

8.1 mile run off the bike. Same loop as this morning. It was 73F and I had the shirt off for the first time in 2014 for a run. Salty Sweat covered the body. That's one big concern for PHX. Is the warmer temps. Most of my big workouts have been in sub 32 F temps with this cold winter we've had. A race temp of even 50F will be warm.

Anywas kept the run honest but had no watch to check pace. Felt so so throughout and by the end was CRAZY hungry.

146 lbs after the run.

Middle B-hills then the Secret St. Just an EZ recovery run. Tried to keep it smooth all morning. Really wanting and needing some energy to come back to the system over then next week or so.

146 lbs after the run.

4 miles tonight out and back over by the park and to River Road. Just enough to loosen up the legs before coming home and doing the hip routine. Feeling pretty achy all over.

6 miles on the treadmill this morning. Was planning on doing some kind of speed workout outside. But I woke up on the wrong side of the bed as they say and just didn't want to ... so I didn't.

10.2 miles tonight around the DC. My plan was to do 1 mile on the way over at LT pace and then make an run at my DC to River Road 2 mile PR of 10:13. But... things didn't go as planned.

Started out with the 2.5 mile warm up over to the middle of B-hills. Then got going on the first mile.

4:52- Yikes I only wanted to hit like 5:05 or so. Hard enough to open up the lungs but not kill anything. So this ended up too fast. Jogged from there about 2 miles over to the DC. While jogging over things felt hard and I was really negative about hitting the 2 mile.

1.3 @- 4:52 pace.... and then I stopped. Got out on the 2 mile. Started out at what felt hard but seemed controlled pace. Although I felt like I was working really hard and didn't feel like I was going anywhere. Pace seemd slow. I never once looked at the gps. So coming into the mile I decided to stop- thinking I was just way too slow.... then my watch flashed 4:49 for the mile and as I stopped I then hurried to get going again. Now thinking shiz... I can kill my PR. But it only lasted like .3 because I just couldn't get going again. And something just said stop Clyde. So I did.

So kind of bummed I just didn't finish off that mile and most likely would have got a new PR... and I'm just mad at myself for not running smarter and watching the watch to see where my pace was. Kind of a failed effort. But I did get the lungs open. And was able to get some of the junk left over from last weeks sickness to come out. Got the legs to turn over too. Just not for very long.

Met up at the DC with the Circle of Trust and Riley. Nothing really special about today. One loop around the Mayors loop then a big river loop down into Bloomington. I personally felt pretty trashed, wasted, and like a fat kid. So the slower pace was just fine by me. Dave and Logan were both chomping at the bit to push the pace in the last 5 miles. So we did hit one 5:30 mile and some other faster stuff on each end of other miles. But for the most part it was chill and the legs were heavy. 6:56 avg for the run.