LM warmup, 6 miles in 47:23, 7:54/mi, HR 148, w/ 12 x 10 sec Hill Sprints at mile 3 hill, 1.5 mile cooldown walk w/ dogs.

Legs tired.  Hill repeats strong but not explosive.  Soreness after yesterday's run is mostly gone.

LM warmup, 11.51 miles in 1:31:49, 7:58/mi, HR 145, 3 mile warmup, 2 sets of Strides/Drills, 8 x 2 min Hill Repeats, and 3.34 mile cooldown.

Misty & cool (53F).  Hard repeats today.  Legs started really feeling the burn on #4; lungs earlier.  Felt an unwelcomed twinge in left hip/groin on #8, but seems to have been transient.  No time for dog walking cooldown today.

LM warmup, 11 miles in 1:24:31, 7:41/mi, HR 153, w/ 1.25 mile cooldown walk w/ dogs.

Legs (and body) were tired today, but got all eleven in a good clip. Tomorrow I need to get some stretching in too!

LM warmup, 6 miles in 46:04, 7:40/mi, HR 148, with 12 x 10 sec Hill Sprints at the mile 3 hill.  1 mile cooldown walk w/ dogs & stretching.

Got rained on a bit towards the end and on the walk (57F).   Left hip/groin bugged me some for the first mile or so.  Felt really strong on the hill sprints.  Pretty quick & strong pace all around.

LM warmup, 12 miles in 1:28:19, 7:21/mi, HR 157 with 2 x Strides/Drills & middle 6 Tempo @ HM effort in 6:58 (up), 7:18 (up), 7:20 (up), 6:24 (down), 6:27 (down), 6:29 (down); overall tempo average 6:49/mi.  1 mile cooldown walk w/ dogs & stretching.

Overcast and cool (51F). Uneventful warmup.  Felt decent on strides & drills.  Aimed for 6:39/mi average tempo pace, but knew it'd be difficult as this tempo would gain about 400' elevation over the first 3 miles and lose it coming back.  What I didn't plan on was the interruptions.....neighbor out for a walk w/ 2 dogs off-lease doesn't have control so I lost a handful of seconds in the 2nd mile while she corralled them as they nipped at my heels.....a near critical pit stop in 5th mile (and another just after the tempo was completed).  Despite everything and not quite hitting the target pace it was a good tough tempo run and I probably would've hit the pace average on level ground.  Finally got some much needed stretching in afterwards, but I'll really need to give my hamstrings some stretch work since they are tight.  Now onto recovery.

LM warmup,4 miles in 31:47, 7:56/mi, HR 145, 1.5 mile cooldown walk w/ dogs & stretching.

Overcast and cool (55F).  Recovery day today....the hardest part was not looking at my watch the entire run and just running easy.  Leg definitely needed the easy day today.  Walk w/ the dogs was really nice though.  Plus, the stretching afterwards felt much better than yesterday, and the hip/groin pain from after yesterday's run was nearly completely gone.

LM warmup, 14.1 miles in 1:51:15, 7:53/mi, HR 147, w/ 4 mile warmup, 15 x 90 sec @ 10K effort, 90 sec easy, 4 mile cooldown, then stretching.

Cold (38-41F).  This one hurt.  Got up early since today's going to be busy...legs didn't want to go and warmup miles were slower than normal.  Repeats went pretty well....got tired on the ones headed uphill but once on the flat felt better and got some good speed on the downhill.  Once the repeats were over, realized my legs were trashed and easy wasn't going to be easy.  Limped thru the last 4 miles (pit-stop at ~ 12 mi mark).  Stretching afterwards with some pain back in the left hip.  This one left me wiped out....hopefully some food will help.