Relentless

AM - 8.5 Twix/Sunrise.  Pretty slow and tired this morning.  Really worn down; like the weekend never happened.  (Peg 71)

afternoon - 9.5 1600's.  Warmed up DI and then got into some 1600's.  Did the first two with the boys at 5:19 and 5:18.  Then the girls asked for a little help and we did those ones in 6:16 and 6:15.  Then I jumped in with Paul as he finished up his last 1000 - I did the last 600 with him and that was a good solid push.  Finished up with 2x300 as quick as I could go, which wasn't too quick - 46 and 47.  Cooled for a bit and hit the weight room.  I only benched because my hamstring was very tight throughout the whole workout but especially as I finished.  Elipitical for 15 minutes.  (Adios 278)

afternoon - 7.5 City Creek.  I wasn't feeling well this morning and used the extra sleep.  I guess I have just a touch of cold - sore throat, tired, that kind of stuff.  Felt a little better this afternoon, so I decided to run with the team.  We had a nice run on the City Creek Trail over by Red Hills Golf Course.  I enjoy that trail; it is just kind of unique being tucked up by the golf course.  Skipped out on BeastAndFeast to try and protect the achilles a bit.  (NB 101 712.25)

AM - 8.5 Twix/Sunrise.  Slept well last night and it was needed.  The dog did okay this morning; one day she will grow up and not be so annoying.  Still working on the right achilles.  (Peg 79.5)

afternoon - 9 Fields. Another morning off. This time because Elin was up sick at about 4, so I helped her out and stayed at home while Al ran. Afternoon run was a good easy run through the Fields via the new bridge. Ended with 8xbarefoot striders (first barefooting of the year for me). (barefoot '15 1)(Kinvara green 290.75)

AM - 8 PV/Sunrise. Took the dog just a little and then ran to practice since (surprise, surprise) the Jeep is down again - hole in a radiator hose the other day. Luckily that isn't a big deal, just need time to go get one and replace it. Then of course, practice. (Peg 87.5)

afternoon - 7.5 Old Man Hills. Ran over to Old Mans and ran a variety of hills with different groups of guys and girls. I didn't kill anything as I wanted to have a little better tempo tomorrow than last week. (F50 773.25)

morning - 15 Sullivan's. Took Twix around the extended Dirt Mile 3x for 4 miles and then headed down to the river trails. Decided to push just a touch before the tempo just to add a little something to it. So went 6:40 for a mile and then 6:20 for a half to kind of progress into the workout. Tempo went much better today than last week. Finally getting into some kind of shape and I think last week I had the beginnings of that sickness that kept me down a little at the beginning of the week and spread through most of the fam. Went 5:48, :39 and felt very good. The third was 6:04 and was a good push up the Dam hill, in fact e first half before the hill I was only 6:02 ave - even though I felt like I was pushing pretty good. 4th was 5:53 with a good finish of the hill and solid on top. Then 5:37 and :44 to end. A bit of an up-canyon river wind on those last two - have noticed that the last two weeks; maybe that is just how it blows this time of year. (Mana 706)

Decent week for missing a couple mornings. Was happy to see a little progress.

Goals for next week: keep progressing with stuff and work on my attitude about life.

AM - 8.5 Twix/Sunrise.  Just the usual morning stuff.  Temps are nice; probably much too nice for this time of year.  (Peg 96)

afternoon - 9 track.  DI warm and then ran 4x1000 with the 400/800 guys.  It was a bit bigger push than anything I have done in awhile and it wore me out a bit.  Went 3:17, :13, :11, :10.  Then jumped in with Josie and Ry as they finished their last 1600 and we did a solid 6:16.  Finished off with 2x300's that weren't as good as last week - 48's.  Was totally tired.  Temps were pretty warm today - mid/high 70's and it made it a bit tougher for everyone.  Ended with a bit of weights and 10 mins of eliptical.  (Kinvara3 807.5)

AM - 9.75 Twix/PV/Sunrise.  Didn't get as much in with the dog today as I had to run over to school.  No long sleeves today, no gloves, just nice weather.  (F50 783)

afternoon - 6 Chuckwalla.  Pretty spent on this trail run.  We took it pretty easy and made it up to the awesome lookout.  (NB101 718.25)

AM - 9.5 Twix/PV/Sunrise.  Ran over to school again and then practice.  I get a little more in the morning when I run over to school, but it seems like less since I am not fighting the dog as long.  (Peg 105.5)

afternoon - 8 track.  DI warm and then a 25 minute tempo with the girls at a 6:30 ave.  They are doing pretty well; I wish they would all buy into the idea of how good they could be if they would just be willing to sacrifice that little bit more.  Weights and 10 minutes of elipitcal after.  (Kinvara Green 298.75)

AM - 8.5 Twix/Sunrise.  Got the Jeep fixed and so I didn't drive to school; more miles with Twix, less mileage overall.  I should get another pair of Pegasus; they really help the achilles.  (Peg 114)

AM - 10.25 Twix/PV/Sunrise. Woke up with a bit of a start because my alarm didn't go off (thought I had set it, but realized I hadn't). But actually got ready quick and out the door with the beast dog. Took her just over three; then ran over to practice; then the usual practice run. Achilles still tender. (Peg 124.25)

afternoon - 9.25 Albino. This crew hadn't ever experienced the joy of this run, so I finally gave in. It isn't a bad run at all, just whatever. Ended with 8xbarefoot striders. (Oregon 871.5)(Barefoot '15 2)

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.

morning - 16 Parkway/Warner Valley.  Took Twix around the Parkway and then headed down to a longer run with the team through the desert.  Good convo (some things that a coach should never learn) and good times running up Rainbow Road and other burms.  Achilles felt okay throughout.  (Peg 140.25)

No afternoon run.  Took it off to work in the yard, have a family bbq, and just enjoy life.

AM - 8.5 Twix/Sunrise.  Back to the usual.  Pretty dany tired this morning.  But the dog ran much better which was a bonus.  (Peg 148.75)

AM - 8.5 Twix/Sunrise. A little cooler morning. Dog did a little better - achilles, not so much. (Peg 157.25)

afternoon - 6 Damberg. Easy run with the team up to the pond at Turner's Turf. It isn't as swimable as Sandberg's. Opted out of 200's and weights because of my heinous achilles. (Kinvara blue 199.75)

AM - 8.5 Twix/Sunrise. Kind of a usual morning. Achilles felt a little better. (F50 791.5)

afternoon - 5 2xDI. Just a warm and cool with the team around their time trial. Kids did well; I'll brag about my 8th grade daughter that ran a 5:28. Achilles is hurting more as I sit in a less than thrilling scout meeting that probably won't see me come back. (Kinvara white 391.75)

AM - 8.5 Twix/Sunrise. Hit the usual again. Pretty wore down for the week. (Peg 165.75)

afternoon - 7 Sandberg's. Into Washington and then around Marlar's territory for awhile. Decided against sneaking into the half - any desire I have to run hard is being sucked out by my achilles. Ended with 8xbarefoot striders. (Barefoot '15 3)(Oregon 877.5)

morning - 22 DogTown Half. Took the dog around for just a mile and then went and met Haydo and Steven down at the park where we shuttled to the start of the DogTown. We just ran the course and had a very good run. Always good talking to Hayden and getting my Hawk-o-meter tuned in. And I hadn't run with Steven in a long time, so that was good. We just kind of moved along at what was basically a good 13 mile progression tempo for me. By the end we were going 5:40 and averaged just about 6:15 for the run. Hayden needed to get into a workout, so I sent him on his way and went and found most of my runners and ran with them all for a bit. It was fun and they all did great. I was pretty tired by the end when I had to run back to the park to get the Jeep. (Peg 187.75)

Decent week, I guess. Didn't hit any real workouts except for today (being the longest I have run in many months). Got a bit of a reminder what track season is like in limiting some of my running, but that will hit a lot more this coming week.

Goals for the week: recover a bit. Try a get good morning mileage in and don't worry about the afternoon.

AM - 8.5 Twix/Sunrise.  Snow day.  About an inch at home when the dog and I left.  Other areas of town didn't have nearly as much.  But during practice, the snow picked up quite a bit and continued for a few hours.  Ended up with around 3 inches and made the day a pain at school as most of the students stayed home.  (Adios 285.5)

AM - 8.5 Twix/Sunrise.  Ran the morning in reverse to give some variety.  As cool as it has been all winter today.  Achilles felt pretty good this morning.  Busy with track stuff in the afternoon; so I am trying to use it to get the injury better.  Recovery week.  (Peg 196.25)

AM - 8.75 Twix/Sunrise.  Achilles didn't feel that great this morning.  Woke up in the night with it hurting a bit.  I wish I knew where my strausburg sock was - I hate it, but I think that is what I need.  Went a lot further in our 30 for practice today (new record).  I think the team is getting their legs back from the 1/2 with the easy days this week.  (Oregon 886.25)

AM - 8.75 Twix/Sunrise. Usual stuff. Ran Twix in reverse. (F50 800.25)

AM - 8.75 Twix/Sunrise. One more day of the usual with no afternoon. Hopefully this will help out the achilles a bit. Sometimes it seems to be improving and then others, nope. (Peg 205)

morning - 13.25 Sullivan. Slept in and enjoyed a morning with the family. Got out a bit later with both dogs. Twix was horrid, so I only took them 1 mile. Dropped them off and then went to Sullivan via the Parkway in reverse. The whole run was windy, cold and super rainy. Did three miles of progression before the tempo. Went 6:22, 6:10 and 5:51. Then started the normal tempo loop and went 5:37 for the first two miles into a pretty hard headwind. Then up the dam hill in 5:51 and 5:47 - wind must have been at my back helping (though you can't ever tell for some reason), but I also just felt strong today. Finished with 5:36 and 5:34 back down the river into the headwind again. Best tempo I've had on this loop. Felt pretty good after a super easy week and I think I may be getting in shape a little. The run with Hayden last week helped push me into that a bit more. (Adios 299.75)

Good recovery week.

Goals for next week: get back going a bit. I think having my mileage settle around 80-90 would be great through the track season (obviously some weeks will just be too busy and will be lower). See if I can keep making progress on this dang achilles.