M'kay

9.07 miles, 1:12:10, 7:57/mi.  20 x 2 minutes on, 1 minute rest.

Starting at about repeat 4, I was going to lengthen the rest the "next repeat".  And I was quitting at 12, 15, 16, 17, 18, awwww, heck, 20.  Now I'm wiped out.

Signed up for Yakima Skyline Ridge 50k.  With 9200' of elevation gain, what's not to like.  Only a couple of weeks to prepare.

10.05 miles, 1:19:59, 7:58/mi. 

Legs pretty tired today.  The last 3 MP miles were really an effort, but gravity and wanting to get below an 8 min/mi average both helped. 

6.01 miles, 49:12, 8:11/mi, 10 Strides.

Nothing special. 

6.1 miles, 52:03, 8:32/mi.

Return after a three day absence.  The nausea seems to have passed, at least for now.  Once again validated that more than 2 days off in a row is not good for my running.....legs sore. 

6.13 miles, 53:41, 8:46/mi.

Many ridiculous things noted today.  First, its crazy that 3 days off would my speed and endurance so badly.  Second, its absolutely crazy that my inner hamstring would get sore suddenly on day 3 of the 3 day break.  Third, the aches and pains post-run today are equivalent to a long hard run, not a short easy run.  WTH?!? 

6.1 dead watch miles.  Still struggling.

8.02 miles, 1:08:08, 8:30/mi. 

Mixed road/trail run.  Still feeling unwarranted fatigue but the legs felt like they were thinking about starting to come around today. 

10.06 miles, 1:12:49, 7:14/mi Steady State run.

This run came out of the blue.  Just hopped on the run and motored.  Body fell into a nice steady rhythm and went, no warmup required.  It got tough the last few miles and the effort jumped the last couple just to hang onto the pace but all it all it felt great.  One brief GI pit-stop at 6 miles.  

Not sure if its related, but just prior to the run, I got two pops (one per side) out of my pelvis by squeezing with my adductors.  Could that have "reset" my pelvis and fixed a malalignment?  Whatever, I'll take it.  And I'll sleep well tonite!

6.14 miles, 49:23, 8:03/mi.

Easy 6 in the rain. 

10.12 miles, 1:29:36, 8:51/mi.

10 very slow miles.  Just plain tired.  A serious mental effort to make it that far. 

6.03 miles, 48:52, 8:07/mi.

10.05 miles, 1:18:16, 7:47/mi, 1-5-5-1 Ladder.  

Kansas City roads suck.  Crazy camber, sidewalks buckling, just rotten.

9.01 miles, 1:13:30, 8:10/mi.

More KC roads.  A bit windy and cool.

6.01 miles, 49:34, 8:15/mi.

Cool, damp, and breezy. 

5.08 miles, 39:30, 7:46/mi, w/ 3 miles @ Marathon/HM effort.

Windy.  Headed home tomorrow. 

4.09 miles, 34:06, 8:21/mi.

Shakeout run. 

Beautiful and brutal.  The day was gorgeous, sunny and in the mid 50s in the afternoon.  A nasty wind developed around noon that put a bit of a damper on things, but by that time my legs were shot and I was in survival mode anyway so what's one more thing?  Four monster climbs and descents and my legs were cooked by descent #2.  Needless to say, I set a personal worst at the 50k distance, but given the difficulty of the course, I really don't mind, and once I can do more than walk again, I'll be reaping the benefits of trashing ones legs.  

5.23 miles, 47:41, 9:07/mi.

Leg soreness faded just enough to allow an easy run today, although if I would've been stuck on pavement the entire way I would've cut things short.  Left quad is definitely the worst, but another day or two and the pains will probably be a memory.  Another 70s and sunny day, so I didn't want to miss it. 

5.07 miles, 44:05, 8:42/mi.

Legs are very tired but you just can't miss running in sunny and 70s in the PNW this time of year....cause you might not see it again until July.

8.08 miles, 1:06:45, 8:16/mi, mostly trails.

Took 2 days off due to some lingering right ankle pain.  Well, it didn't go away so I decided its one of those weird, phantom, residual pain that won't go away until you run it away.  So a nice trail run.  Afterwards, noticed some sharp pain in my upper left quad when I squat.  Sigh. 

9.62 miles, 1:23:54, 8:43/mi

Left quad lateralis is sore. Ran the big hill at the turnaround.