M'kay

LM warmup, 10.1 miles in 1:17:13, 7:39/mi, HR 154, w/ 2 mile warmup, 2 x Drills, 6 x Strides, 7 x 4 min on/2 min off Fartleks (5 uphill, 1 up/down, 1 downhill), 2+ mile cooldown & stretching.

Spent 7 hours yesterday pruning trees, hauling limbs away, raking and doing other yardwork.  We'll call that crosstraining the core and upper body.  Back a bit tweaked but okay.  Warmup slow but decent, drills pretty good, fast strides.  Repeats hurt plenty, more the heavy breathing than the legs getting tired (aside from the last downhill repeat....legs got pretty smoked on that one).  A smidgen faster than the same workout 2 weeks ago. 

LM warmup, 13.03 miles in 1:36:29, 7:24/mi, HR 151, w/ last 6.5 miles moderate (~ MP effort), core workout & stretching.

A good nights sleep.  Decent (shorts & long sleeve tech tee) weather.  Feeling pretty good aside from a small tummy-ache.  Good miles today.  Left hamstring/glute a bit tight for the first couple but things shook out well.  Uphill miles about average but the HR on those was low (mostly in the 140s) so when it came time to push the downhill return I kept the pace in the 6s.  Mostly the low 6s, aside from mile 9 where my concentration obviously drifted (plus, it was flatter than most).  A good medium workout.

LM warmup, 8.5 miles in 1:06:42, 7:51/mi, HR 145 w/ 12 x 12 sec Hill Sprints & stretching.

A summer's day in January....sunny and 60s.  Nice easy run.  A bit tired so slow going but not too bad.  Hill Sprints not spectacular.  Two stops mid-run, one to chat with a neighbor out cutting up firewood and another so a neighbor could show me a bigger hill to run up.  Added some mileage to the run, but the breaks made up for it.  A bit more concerning is the pain on the underside/outside of my right foot when pressure is applied.  Need to break the ice out tonight. 

Just when things start looking good.......

Hurts to put weight on my foot today.  Managed to talk myself down from what probably would've been an ill-advised and short-lived run.  So here I sit pretty cranky, upset that I'm missing a run on our second unheard of 60 degree sunny day here in WA, hoping that whatever this is heals quickly.