Clyde's Comeback!

DC loop this morning. Just felt avg for a Monday. Not really crappy not really great. Worked my way around the loop and tried to keep the hips square and the arms in good position. Really trying to get the form as smooth as possible before UV. 

Didn't run this evening. Myler broke his leg today and had to get a cast. I could have gone out in the evening but it was just one of those times where I needed and wanted to be home. Poor little guy. 

Ran the middle B-hills loop this morning with Taylor Stout. He's been wanting to get together for a run so we finally got one in. I didn't have a watch but he said we hit a round a 6:50ish avg for the run. Felt pretty good but had to stop at the park and do a potty break. Felt super after that!

P.M. 10.35 miles- Interval workout. 5x .50 out on the river trail. 3 mile warm up and 3.6 mile cool down with .25 rest between each set. 

1. 2:27-Heading East from the bottom of the river trail back up to River Road. Had a tailwind but also had some incline.

2. 2:20- Still heading East and getting some tailwind but also had some incline as well. My best set and everything else was junk.

3. 2:35- This was half heading East to River Road then some North across the bridge, then turning back onto the trail heading to the DC. I knew this one would be slow with all the turning and hill.

4. 2:38- Heading West from the Dr's free clinic back to the DC. Got pounded by a headwind and couldn't believe how slow it was.

5. 2:39- I vowed to make this one faster after the 4th was so slow... but the wind killed me. I was solid for about .2 and then felt like I was running up river against a swift current. It was a battle and I also got a pretty good side ache right as I finished this set.

Got a good workout in. The times were... whatever I guess.  But the effort was there. The only thing I don't like about running these interval workouts out on the road/trails rather than the track is that I never know where exactly the finish line is. So by the end I'm trying to run and look at the garmin at the same time. Between now and next weeks workout I'll come up with a better solution... or just go to a track. 

Tried to just keep this EZ to recover from last nights workout. I didn't have to try too hard as the legs really were dead and after only a few miles they were asking to stop. But I just slowly made it around the River Road loop. The smell of fresh rain really made it a perfect brisk morning. 

6.6 miles this afternoon with my uncle while pushing Myler. The weather has been wishy washy but for the run this afternoon it was just about right. Pace was slow but steady. Don is making progress as we hold a faster pace now than when I first started running with him and he can make the whole loop without walking. 

EZ morning loop around the middle B-hills run. Kind of achy this morning. But felt really good by the finishing miles. 

10 miles tonight at running club. It was 87 F and I'm not use to the heat. Aaron and I hit a 6:46 avg and the run was pretty good. The legs felt above avg for this time in the week.

.2 when I got home over to Paul's and back. 

River Road loop. I really didn't want to run this morning and almost bagged it. Got out and drug myself around the loop. No watch but I'm guessing it was under 7 min pace. I just wanted to get it over with so I let the groove pull me. Need a good foam roller and stick session. 

Solid long run this morning down the STG marathon course. I was planning on doing the first half of the course as our mock race but the guys seemed to just want to run 20 miles down. It was good because I could use the downhill training too. 

Hit the first 10.1 miles in 1:05 or a 6:31 avg. Dave and I were just chill talking and enjoying a pretty good running morning. Dustin hung with us up past Veyo hill and we slowly crept the pace up. 

8 mile tempo at a 5:27 avg. We started the tempo not wanting to kill it. Didn't want to have a big recovery. Hit the first few miles smooth and EZ. We never took it into full tempo. By the top of Winchester Hill I was feeling saucy and wanted to try and really get rolling all the way down. The legs felt really, really solid. But by around 16.5 into the total run my right foot really started to hurt. I was wearing a (out of the box) new pair of Nike Lunaracers. They felt super through 15 miles but then slowly on the right inner front pad of my foot it started to kill. It felt like there was a small lump coming through the bottom of the shoe. Anyways around 7 miles into the tempo I decided to keep rolling until mile 8 and then shut it down so I didn't end up with a big blister or other injury. Then we just jogged back to Dave's car. Hit a 6:31 avg for our 2.1 mile cool down.

Felt great about the day. Kind of bummed the shoes didn't work out as I had thought I'd found my new marathon racing shoes... now I've got find something else. I stopped the tempo soon enough that I don't think my foot will hurt much more than today.