morning - 15.25 Sullivan. A little cooler this morning, but it was nice - still got plenty warm on the tempo. Warmed up with the dog 4.25 on 3 laps of the extended Dirt Mile. Dropped her off and back to the dirt to work my way over to Hell's Hole. Started my progression earlier this time and ended up with 1.85 of it at 6:32 and 6:20. Next time I'lll start right at the dirt and hit a full two of progression into the workout. Today's tempo was weird; sometimes I was on and so smooth, and other times I had to really work to not check out mentally or to even hit a decent time. First mile started off great and I felt good. Thought I was going to have a crazy good one. Hit 5:39. Then the second mile I thought I was still moving (remembering how well I did last week) until I looked at my watch and saw a 5:50 ave in the first half. Here I started thinking about how this would be my first 100 week in 4 and a half months and started to make excuses for myself. I fought a little bit and got it to 5:47. The third mile I started way better than last week and was 5:51 pace at the turn. Were, low and behold, I bumped into Ally as she was headed home from her run. I stopped for a sec and said hi and gave her a quick kiss and then took off again. I thought I might loose the good feel I had going for a minute so I pushed hard and it helped me get a 5:58 on the biggest section of the Dam Hill. I hadn't done that the last few weeks. But then the top half was horrid and I came off it at over 6:20 and had to work hard to get back to 6:02 before the beep (everything was hitting opposite of last week). Finished with a 5:47 and 5:35. So the last two (especially the last) were good and made feel okay about today's effort. Cooled home; ran a touch extra looking for Al back on the trail, but she took the other way home. (Kinvara blue 193.75) Good week. Can't be too displeased about a solid 1000 workout and a decent tempo today, and getting over 100 without really trying. Goals for next week: I have to get my achilles better. I have bee really working on it - icing, rolling, exercises, even taping. But the right one really hurts and the left feels a bit tender at times, too. If I can make it through this upcoming week intact it would be good since the next week is going to be hectic and I plan on using it as a recovery week. | 