Clyde's Comeback!

DC with Secret St finish. Felt ok for Monday. Had to stop a couple times at potties for business. Ankle was pretty sore. Post Powell soreness I'm sure. Looking forward to a nice week home with some good workouts throughout. Time to try to dial something in in the next couple weeks. 

60 min on spin bike = 5 miles

14 mile run with 7.7 mile tempo at 5:49 avg. 

I couldn't get out of bed this morning so I missed running with LotoDa. When I went to bed last night I was feeling sick with lots of congestion and body aches- so I wasn't very committed to get up in the first place. Alarm went off at 4:30 and I turned it off and went  back to sleep until 7:40. That felt good. Got up and hit the spinner. Breathing seemed harder than normal from about 35 min's on to the finish. Got done and tried to hurry with some hydration and nutrition intake. Then headed out in the rain for the run. Ankle seemed really sore and as I got going I didn't like my chances of hitting a tempo. But I did the 3 mile warm up and decided to see what happened when I started tempoing.

5:53, 5:53, 5:43, 6:01, 5:57, 5:47, 5:37, .7 @ 5:51 pace

Seemed to be just an even effort and ended a little faster than last weeks avg of 5:57. Nothing amazing but all things considered it's decent and I'm happy to have gotten it in. The rain was nice and cooled me off but the shoes got heavy by the end and I had some big time mud issues on the final .7 down to the bridge.  

Cooled down with one more extra mile than normal on the way home. 

P.M. 60 min's on the spinner. Hit a new PR on it of 15.6 miles in the hour. Pushed it a most all of the ride. Dripping sweat everywhere. I can hit around 20 mph outside on a real bike not killing it. So I'm guessing the calibration is off a little or something on this spinner. 

A long and painful run. Not the distance just the time. Still feeling sick and the ankle is super sore. same old same old... No watch but it the run seemed to drag forever. Temps were nice at 65F but I was super sweaty with the high humidity. Just felt super yuck today. Can't wait until I can run on a full tank of gas again. Wife is sick too, kid kind of sick. Sucks. 

63.7 mile ride up around Quail, Leeds LA Verkin, Hurricane then the back way to Sand Hollow and finally back home. First 15 miles or so were in darkness and I really had to ride the brakes to avoid crashing. Then up around Leeds, LA and Sand Hollow the wind killed me. 3:32:00 or around 18 mph. 

Came home changed, hit the potty and fed the chickens. Then out running. 

13.1 miles around DC and LV in 1:28:48 or a 6:47 avg. A really solid run after the ride. I did a good job hydrating and eating on the bike so I was able to run with no issues. Awesome morning with a low of 57 F. I was actually cold out in the fields early on the bike... cold!

Mixed it up a little this morning and ran the old freeway loop. It's a good run with lots of rolling hills. My legs felt pretty good as well as the ankle. But overall I was just tired and had no energy. But after the 5 hour workout yesterday it'll take a day or so to recoup. 

STG guys are we doing anything long tomorrow?

Had a horrible run down the course today. Temps were amazing. Lots of lads at the start to run with... but I just felt awful, flat and yuck today. Couldn't get any turnover. The ankle killed. Runny nose and body aches. I tried a new pair of shoes for the first time that totally sucked. By mile 16 my quads were trashed. Big bummer with 3 weeks to go until the marathon. I was starting to think I'd be able to scrap something together and run a decent race but after today I'm guessing anything sub 2:50 will be stellar. Blah. Blah. Blah! So sick and tired of feeling sick and tired. 

6:25 avg for the run which time wise wasn't bad considering I didn't have a time goal anyways nor did I really push it. But the way things felt today was the real worry.