M'kay

LM warmup (10 reps), 6 miles in 45:54, 7:39/mi, HR 145, PU/Crunch/Leg Abduction ladder (7/7/4), 2 mile walk w/ dogs, & stretching.

Feeling pretty good after yesterday's race, but taking things easy.  Enjoying the spring-like weather.

LM warmup (10 reps), 8 miles in 59:00, 7:22/mi, HR 151, w/ 15 x 12 sec Hill Sprints, 1.5 mile walk w/ dogs, PU/Crunches/Leg Abduction (7/7/4), & stretching.

More spring weather.  Feeling pretty good so I wound up pushing the pace a tad bit, probably moderate in spots.  Hill Sprints were very strong and quick, but took the power out of my legs by the end.  The downside is that my left shoulder was bugging me...just felt tired and achy during the run.  Don't know what in the world I could've done to it.

LM warmup (10 reps), 14.11 miles in 1:47:54, 7:38/mi, HR 152, & stretching.

Cloudy, cool, & some sprinkles.  Ran out and back up into the forest land....run I haven't done for a while.  Essentially uphill outbound and downhill return, getting gradually steeper the closer to the turnaround.  Legs really hurting on this run....felt like jello by the time I hit the turnaround, so the fairly steep downhill stretches just pounded them.  I made it back but the last 5 miles was a real bear just keeping my legs moving.  Oh, and garmin must've gotten a bit lost on the outbound stretching, because it was farther than the normal 7 mile turnaround point, hence the extra .11 on the return.  Need to do this again at least once more before the marathon.

On a separate note, can someone please explain to me how one injures their shoulder while running?  I seem to have done it somehow.  The top of my left shoulder has been bugging me the last couple of days, seeming to get worse each day.  If this keeps up, I may have to run in an arm sling by Friday.  Worst part is I have absolutely no clue where and how this happened.

LM warmup (10 reps), 8 miles in 1:02:39, 7:50/mi, HR 143, 1.5 mile walk w/ dogs & stretching.

Dragging today.  Tired and completely unmotivated.  Decided to punt on the hill sprints since the legs feel particularly dead, the left shin/foot is bugging me today, and my feet generally feel tired.  Also decided to punt on the core workout since my left shoulder is still bugging me, although it is a tad bit better than yesterday.  Perhaps I've overdone things with the push-ups recently?  Another thought is that I did something walking the dogs (who tend to tug on the leash fairly continually), so I switched leash hands.  About all I can do save stop running.  Hoping I'll recover for tomorrow's hard workout.

LM warmup (10 reps), 13.02 miles in 1:35:23, 7:19/mi, HR 157, w/ 3 mile warmup, 2 x Strides/Drills, 10 x 1K @ HM-to-10K pace in 3:46 (6:06/mi - down), 4:02 (6:30/mi - up), 3:59 (6:27/mi - up), 3:46 (6:05/mi - down), 3:38 (5:53/mi - down), 3:44 (6:02/mi - down), 3:55 (6:19/mi - up), 4:00 (6:28/mi - up), 4:00 (6:28/mi - up), 3:41 (5:58/mi - down), w/1 minute rest between repeats, 3 mile cooldown.  1.5 mile walk w/ dogs & stretching.

Breezy but nice (50F).  Legs still a bit tired and were definitely the limiter on this workout.   Tried to start out closer to the HM end of things and finish closer to the 10K pace end, but difficult to tell since things weren't flat.  Just trying to keep the leg moving the last few.....the 1 minute rest interval didn't give me a whole lot of time to recover between reps.  But, I averaged a 6:13.6/mi pace for the repeats, between my 10K (6:04/mi) and HM (6:25/mi) paces, so I'll call it good.

Shoulder felt a bit better again today, so maybe laying off the push-ups for a few days was a good idea.

LM Warmup (10 reps), 6 miles in 47:40, 7:57/mi, HR 142, PU/Crunch/Leg Abduction ladder (7/7/4), & stretching.

Legs absolutely shot.....no energy at all.  During the lunge warmup, they were popping like microwave popcorn.  Almost bailed after a few steps, but trudged through it.  I am definitely at my absorption limit....question is, have I gone past it or am I right at it?  I've got a 24 miler tomorrow to figure that out.

LM warmup (10 reps), 24.1 miles in 3:15:29, 8:06/mi, HR 151, & stretching.

Ran up into the hills, equipped with 100L hydration pack & a set of GUs.  8 miles up, a couple flat, a couple downhill, then reversed.  Some sections somewhat un-runnable in both directions, so this was a leg thrasher workout.  All in all, felt wiped but not horrible by the end, probably because I stayed fairly well hydrated.  Three GUs helped too.  Not a run I want to do very often though...