M'kay

LM warmup, 6 miles in 47:18, 7:53/mi, w/ 10 x 10 sec hill sprints at mile 3 hill.  1 mile cooldown walk w/ dogs & stretching.

Sunny and pleasant (62F).  Crashed hard yesterday evening.....not enough fuel & hydration, so dealt with a bad headache and just lousy feeling.  Better this morning, but a bit stiff in spots...yesterday's run & yardwork must've taken more out of me than I thought.  Turnover was slow today, but the leg strength is evidently still there, since the pace was still a bit quicker than normal.  1st hill sprint was sluggish, but the rest felt really good and strong.  Hip was giving me some pain today....mostly the upper hamstring attachment, so more rollering it tonite is in order.

LM warmup, 8.86 miles in 1:08:44, 7:45/mi, with 3 miles warmup, 1 set Strides/Drills Ladder intervals of 1, 2, 3, 2, 1, 2, 3 minutes on, 1 minute off, 3 miles cooldown.  Intervals were 1 (slight up - 5:25/mi), 2 (up - 6:13/mi), 3 (up - 6:38), 2 (slight up - 6:20/mi), 1 (slight down - 5:52/mi), 2 (down - 5:42/mi), 3 (slight down - 5:52/mi).  1 mile cooldown walk w/ dogs & stretching.

Cool (60F) & breezy.  Last nice day of fall for a while.  Tired again this morning.  Warmup okay, with a pit-stop at 2 miles.  1 set of Hudson style Strides/Drills after warmup was complete....okay, I don't quite get the sideways jumping jacks.  First ladder interval was probably too fast, the remainder got pretty hard, especially the ones uphill.  Felt leg limited on the 3 minute uphill repeat, but most others limited by O2 intake (read that as I was gasping for air badly).  Aside from the 1st recovery interval, the remainder were a mix of walking and shuffling.  3 cooldown miles wasn't the easiest....fortunately, it was mostly flat or downhill. 

LM warmup, 12 miles in 1:34:43, 7:53/mi, & stretching.

Cool (55F).  Rained miles 1-3 and mile 12, with a mix of clouds, wind gusts, and sun for the remainder.  Legs tired from yesterday's effort.  A "twinge" behind and just above my left knee on the back/inside had me stop to massage and stretch it a couple of time......pretty intermittent but it felt like I'd imagine an overtight guitar string being pulled over a lump might feel.  Or a mini-muscle spasm, take your pick.  Seemed to get better for the last couple of miles.  Could it be because it was so cool outside?  It will get some attention from the roller tonight.

LM warmup, 6 miles in 47:02, 7:50/mi, w/ 10 x 10 sec Hill Sprints at mile 3 hill, 1 mile cooldown walk w/ dogs, & stretching.

Legs felt okay.  That "thing" behind my left knee twinged again a couple of times but not painful at all.  Hill sprints were pretty good....got stronger as they went.  Caught myself going too fast a couple of times on the return....hope I don't pay for that one tomorrow.

LM warmup, 8.9 miles in 1:06:10, 7:25/mi, w/ 2 miles warmup, 2 x 15 min tempo intervals at 6:48/mi, 6:33/mi avg pace & 4 min break, w/2 miles cooldown, 1 mile cooldown walk w/ dogs, and stretching.

Overcast and cool (61F).  Not so sleepy tired today but a bit worn-out.  Didn't really feel like going running, much less running tempo intervals, but a training plan is a training plan, so..... First one was supposed to be HM pace, second 10K pace.  Goal was to run the 2nd one faster at the least, since the terrain around here isn't exactly flat.  First one was right at current HM pace, which means I ran it a bit fast since there was a bit more uphill than downhill.  Second was slower than 10K pace by 7 sec/mi, and had a touch more downhill, so faded a bit but a decent effort.  Plus, the last few minutes of the 2nd interval, had some gastro issues that prevented me from pushing the pace anymore than I did....as it was the pit-stop came just in time.  Tomorrow is a much needed off day.

LM warmup, 13 miles in 1:38:52, 7:36/mi, with last 4 miles moderate in 6:56 (down), 7:23 (up), 6:51 (down), 7:04 (up).  1 mile cooldown walk with dogs & stretching.

Cold and gloomy (45F).  No energy and just blah day.  Really didn't feel like running, but once I got going it was okay.  Didn't really feel good the entire time, but the pace was good and the last 4 miles weren't overly hard.