Clyde's Comeback!

Nice cool morning. First one in the 50's since last spring. It was 58 F this morning and had rained last night so it smelled great and felt great. But it was pretty humid. I didn't get out until about 7:30 a.m because Mik'L ran 8 miles this morning before me and I had to wait til she got home. My quads are fairly sore from Saturdays run down the course. More sore to touch than they are sore to run. Just took the pace EZ all morning. I wore my compression socks to bed last night and though I'd just leave them on for the run. Mistake. I just can't run in those socks. By mile 3 I had to pull them all the way down over my shoes and take the pressure off the legs.  Their great for recovery but horrible for actual running... for me anyways. 

8.1 Around the B-hills loop again this evening. Cooler temps are helping the running. It rained about 20 mins before I left and then was partly cloudy. I just took it EZ and tried to help loosen up these tight quads. Felt pretty good overall. 

DC loop. Still sore but better than yesterday. Didn't get out until 8 a.m. Waited for Mik'L to be done and she took forever. It was ok though because there was cloud cover and it was still only about 70 F. 

Big Workout. Monday and Tuesday I was really feeling the soreness in my quads from Saturdays workout so I wasn't sure what to expect today. The plan was to do 2x 1 mile, and then a 2 mile at all at around LT pace.  Started off with a 2.5 mile warm up over into B-hills. 

1. Hit the first mile in 5:02. Not as fast as I've ran this mile but I was holding back to save some to finish the entire workout. 

  .3 mile recovery

2. Hit the second mile in 5:00. This was a weird mile because I got started and mentally drifted off. When I looked at the garmin at .4 I was only going 5:30 pace, then I had to compensate and then next time I looked at the pace it was 4:38. In the end I wish I would have just held a smoother mile instead of the up and down.

2.1 mile jog from B-hills over to the wood bridge closest to the DC. A little long for this recovery time but I just had to relocate over to the trail for the last 2 mile set. Up until now my legs had felt pretty fresh and good to go. No hangover from Saturdays workout at all... but then during this jog over to the DC I started to feel the soreness coming back to the quads... this 2 miler might get UGLY!

2 mile set in 10:41 (5:21 avg). Hit the first mile in 5:12. Just tried to stay relaxed and smooth not worrying too much about how the legs felt. Then I started to loose steam and ran the second mile in 5:29. Just couldn't push anything out and I'm sure I looked like a fish out of water flapping my arms all over up the trail as I was gasping for air.  However the second mile is much more challenging at tempo pace with it's little rollers and all.

Finished with a 4.1 mile cool down back up River Road and around the park. Hit this at a 6:59 avg.

Not a beautiful workout but a good one. Sometimes just pushing through a tough run really pays the bills down the road in a race situation.

EZ 10k this morning around the Stone Cliff/ Summit loop. Nice and cool at 55 F this morning. The low so far this fall. However it was really humid and I was dripping when I got home and it was only 66 F then. I do love this time of year!

9.8 miles tonight at club with Stephen. Just laxi taxi at a 7:12 avg for the run. Almost dark by the time we finished. 

Met Dustin B by the Dr's free clinic and we ran the river loop. No watch but pace was just conversational. Perfect temps right around 60 F and we didn't start until almost 8 a.m. Clear skies and no wind made this run almost perfect other than all the aches and pains of being at the end of a week. 

Well I planned to do a 22-23 mile run today with a little tempo mixed in. But my left knee and hammy ached all last night and I slept horrible. Had the alarm set for 4:30 but at 3 a.m I turned it off and wasn't even going to go running today. Woke up at 6:45 and decided to limp out and get something in. Off running by 7:15 and it was around 60 F. A perfect calm, cool morning in the STG. During my warm up I decided on a 8 mile tempo down to Bloomington on the river trail and back. Just wanted to try and hit MP. 

5.9 mile warm up north on River Road then around Morning side back up Riverside Dr and to the Dr.s free clinic to start the tempo.

8  out and back tempo from the Dr's free clinic down into Bloomington and a just across the Man-o-war bridge then back. 5:43 avg. 5:46, 5:43, 5:44, 5:43, 5:40, 5:38, 5:42, 5:48 just ran a smooth and controlled tempo on the trail. Nothing too hard or crazy and actually pretty good for considering how jacked I felt lying in bed before getting up this morning.

3.5 mile cool down from clinic back on River Road and around the backside of Jedora to the house. 75 F when I got home at 9:15 a.m. Hoping the weather stays nice today because we are taking our 4 employees out on the boat to Sandhollow and I really don't want to deal with wind.