my makeup may be flaking

Well I was thinking I might take today off, but my race yesterday boosted my confidence. I felt great on the run today. My left IT band was tight, but my groin seems to be much better as do my butt muscles. I probably ran a little bit too fast today but it was nothing crazy. I took an ice cold shower afterwards aimed at the base of my spine...we'll see whether or not that helps.

Did three loops of Liberty Park. I was feeling a little sore but mostly OK. I gradually sped up as the run went on as usual.

Ran on the Shoreline trail above the University. I was very tight to start this run but I loosened up considerably as it went on and I was able to inject quite a bit of speed. Maybe tomorrow I'll be able to do a harder run.

AM Did loops of Sugarhouse park on the grass. I did the entire 10.5 mile run hard. I wasn't wearing a watch so I don't know exactly how fast but it was a very good effort judging by my breathing. I could not have even thought of doing this effort 2 weeks ago, so clearly the slightly lower mileage last week has let me recover, somewhat. The pain in my butt and groin are almost gone and my IT band and calves felt much looser. I'm still not perfect , but I don't need to be perfect right now so it's all good.

PM Did three loops of Liberty Park to show off my new "built for speed" hairdo. The weather kind of demanded it. I helped my stylist with her ecology homework. Anyway my legs were tired on the second run. It's hard to go fast on the woodchips anyway, but it was especially hard after the morning run. While running I started counting how many people I saw going the same direction as me and how many were going the opposite direction. I found that it was about an 11:1 ratio in favor of coming at me. So assuming I'm going 7min pace, that means that the masses are going 8:24 pace or a disproportionate number of people run counter-clockwise. I was counting cyclists and roller bladers so it is possible, but it would appear that most people choose to just run counterclockwise, because that is the direction the cars have to go.

AM Secondary long run to 2700S,up to 2000E back by the football stadium, down South Temple and then back to Liberty Park. I didn't run all that fast felt pretty tired, but I felt even less "injured" than yesterday. PM Did three loops of Liberty Park. It's always nice when people comment how fast you are when you're just jogging. I picked it up for the final 800 just to get some speed in.

Two loops of Liberty Park this morning. I felt pretty good today, much better than yesterday. It's been so nice running this week and I've been feeling so much better that I totally went back on my "it's ok to just run 70miles this week" plan. I'm going to try to do an actual workout tomorrow for the first time in a while and then we'll see what's up.

AM 10.1 I was going to do a workout involving multiple loops of Liberty Park, but I ended up changing my plans. I did two loops hard. I didn't have a watch but I'm pretty sure the pace was where I would have wanted (low 17 for 3 miles on woodchips), but it wa really hard on my quads. I decided to finish up my run on concrete so my quads would be working less hard relatively. I ran easy up 1300S to 1300E then ran hard all the way to 2100S then turned West ad kept running hard all the way to 500E (2 miles hard in probably around 10:30, downhill, this is an effort-based estimate). Then I ran easy to 1700S and 300E, before one final burst going from 1700S to 1300S in probably around 2:40 (4:40 mile pace) which was very hard.

In summary 2 miles easy, 3miles at 5:40, 1.6 miles easy, 2miles at 5:15, 1 mile easy, 967 meters at 4:40 pace=10.1 (trust me it does)

PM Three loops of Liberty park at a steady pace. I saw Bill Cobbler out setting up the Salt Lake Marathon course and he told me what my competition will be next Saturday. Teren, A. Tomas, Seth, Trevor Ball, Joe Wilson to name a few. Well then, I may have to cut my miles this week to be ready, it's not every week you get to face that kind of field, but then again, maybe I'll be out of my league no matter what I do.