I only run on days that end in a "y."

After 2 full days off and a treatment on my quad yesterday I decided to go for an easy run this morning.  I did not wear my Garmin but I can tell you the pace was slow.  I am sure I will never go through a training period like the past Saturday to Saturday period - it destroyed my legs and nearly gave me a major injury.  If I had it all to do it all over again I would have replaced that Tuesday run with an easy run.  Live and learn they say.

My legs were very lethargic this morning but started feeling good by the last mile.  My quad is much better - probably 90-95% - so I will continue to take it easy this week.  I am pretty sure I won't get above 40 miles.  But hey, one of my running buddies just ran at 3:00:17 at Napa Valley this past Sunday on 40 miles a week training - so I am not too worried about taking an easy week at this point in my training.

Nice 8.5 mile easy run - did my regular out and back with a little extra - no watch but pace at the end was probably high 7:00's.  

A couple of times it was light rain - very enjoyable.

Quad is probably 95% - did not really bother me at all.  Still a bit on the sore side.  It seems to move around a lot - kind of hard to pinpoint. 

Possibly going to the gym at lunch to hit the core - time to really start in on getting stronger. 

PM - 45 minutes core - got to 10 x 200lb on the crunch machine!  Did some light leg extensions to gently work the sore quad, along with some one leg squats, regular back and core workout as well.

Had some more therapy on my quad - there was a knot deep that was causing all sorts of issues.  Seemed to have gotten it worked out, also got some good strengthening exercises for the hip and a really good stretch.  Should be back up to speed in no time.

7 ish miles - no pace watch - on Brushy Creek train in the rain - some paths of concrete by there was a 12-14 inch worn path right next to it of hard packed dirt - which at this point had turned a bit muddy.  Other parts crushed granite.  Never been there before but it was really pretty - would go again.  Pretty good pace at the end as it was coming down pretty hard and I was late to where I needed to be.

Went to the indoor track due to the rain.  Was going to go easy but this other runner kept looping me and well, I didn't like that.  So after a mile I sped up, caught and passed him  He kept with me the rest of the way.  I did not pay attention to lap times, I am guessing 6:20 pace.  3.5 miles at this pace, the other runner stopped when I hit 3 miles.  Then over 3 miles easy pace to finish the run.