Clyde's Comeback!

Ran my tempo/freeway loop but in EZ gear. Legs really felt like it was a Monday. Heavy. Still worked them pretty good and looped the hilly course under 7 min pace but nothing record breaking. Getting really excited for UVM. One more week of real training then one week of  lesser mileage and then the full taper/race week. 

10.1  miles this morning. Great morning run on the DC/ River Road loop! Just cruised around the loop on pretty juicy legs. They wanted to roll but I held back. I may try some speed this evening. Temps conditions were picture perfect. I love good runs. 

10.3 miles this afternoon/ evening. Workout*** My plan was to run the same loop as this morning but during the loop do a 1 mile and a 2 mile at LT pace. So I warmed up for 2.5 miles around the park and into B-hills. Then did the first mile in 4:59. It was flat and rolling with a net elevation drop. Then I jogged a couple miles to the river by the DC. From that bridge I did a 2 mile up the trail to River Road in 10:33 (5:09, 5:24). Then just over a 2 mile cool down back home via Mik'L's friends house just above our house to stop and see Mik'L and Myler. So that made the loop .2 longer than this morning.

The first mile felt really solid and could have been much faster as I was trying to run hard but not all out. Then on the second set I was starting to get hot. Temps were close to 90F out in the sun and I was sweating up a storm. Felt like I was Logan or something:) The first mile was solid and I was really pleased to see a 5:09 then I knew I'd have to work as the second mile has some little climbs in it and I was feeling the heat. Slowed but not too bad considering the change in course. Nice little workout to get the system use to threshold pace with hopefully no real recovery time down the road.

EZ recovery run around the middle B-hills loop. Kind of tired and allergies are horrible. My nose won't stop running for 2 straight seconds so I have to just stuff it full of tissue all day. Hope I don't get sick like I usually do when it's this way. 

Nice morning run around the DC loop. I had to listen to the old bones last night and take the night off. The body was just drained. I was also drugged with allergy med's and laying in bed was basically the only option. Anyways it paid off as I felt refreshed this morning. No watch but a nice solid clip around the loop. Legs feel pretty good too. 

EZ run with the club tonight. I just tried to stay loose and catch up with the guys. It was nice to see Logan's face again. It was also nice to cut the run off and take the short cut across the bridge. It was hot. Just under 90 F.  

Big Workout this morning on the Upper half of the STG course. 3.1 mile warm up. Then 13.1 miles from the starting line to the halfway point. 1.5 mile cool down. Meet up with Dave and Logan. Dave and I were going to try to hammer the workout and Logan was just doing it as a fun run. It was cool with a little tail wind and I felt really good today. PR'd on the course hitting a 1:12:22 or a 5:31 avg. Legs could have turned the second half over pretty fast too. Last time I didn't this workout I ran a 1:14:55 or so. So a big improvement. Some of it was the cooler temps but I'm hoping some of it is a big improvement:) This was the fastest I've EVER ran this section of the course. 

Splits.  

1. 5:18

2. 5:26

3. 5:14

4. 5:13

5. 5:23

6. 5:09

7. 5:13

8. 6:22

9. 5:49

10. 5:52

11. 5:56

12. 5:38

13. 5:18

.1 33 seconds or 5:25 

Ran the normal Teasdale/ Torrey loop up here at my uncles. Legs felt really good for having did the workout yesterday. No soreness. Started out slowish with a friend and ran with him just over 5 miles then I finished the loop solo. Legs kept wanting to cruise at 6:30 pace but I kept reeling it back in. Hit one mile at 6:22 but nothing faster. Really glad the legs aren't jacked. Other than the regular altitude/ lack of breath the run was great and weather was too.