Relentless

AM - 3 AC.  Another easy morning run.  Form seems to be feeling the benefits of consistent Five Finger running.  (Five Fingers 170.85)

afternoon - 12 Old Man hills.  Warm and cool over to Old Mans.  Did the same workout as last week 2x200 + 1x800, 4 sets.  Although the start seemed a little rusty, I think I ran a little stronger than last week.  Molly's Turf run (Ry ran a bit, and pushed Laney like often).  (Stratus grey 433.6) 

afternoon - 9 Washington.  Ran into Washington from school and watched Trev and Corey hit some shoe sucking mud!  Striders and weights then Molly's 8th run.  Finished up with my first day of plyos - we'll see where this leads.  (Barefoot '10 26.5)(Triumph 441.25)

AM  - 3 AC.  Not sore or anything after plyos last night - which I heard I would be.  (Five Fingers 173.85)

afternoon - 10 Parkway.  Still felt pretty good today and had a nice easy run.  Molly's Turf run.  In the evening I started tightening up a little in my glutes.  (Free 165.7)

afternoon - 8.25 Foremaster.  Switched up today's workout with tomorrow hoping for less wind.  So today became a very easy run.  I don't know if that was good or not, because I had a lot of negative vibes I needed to run out.  Barefoot striders and around the block with Molly.  (Barefoot '10 27.5)(Boston 77)

AM - 3 AC.  Usual Arctic Circle run.  Hip acted like it wanted to hurt, but then didn't bug at all.  (Five Fingers 176.85)

afternoon - 13 River Trail - 40 min. Tempo.  Ran a 2 mile warm/cool down to the trail and did a 40 min. tempo.  Hit just under 7 miles, around 5:44-5:52 for each mile split.  These boys are pretty good workout partners because I would have fallen off without them.  That is a tough workout for anyone especially a high school kid.  Ended with 4x200's, weights, and Molly's Mile.  (Triumph silver 221.65)

morning - 17 Prospector.  Molly's Desert run and then headed out onto Prospector.  I wanted to keep going up into Red Cliffs and see where the trail went from there, but I was feeling the effects of yesterday's run and it was probably a good thing that I turned when I did.  (Stratus black 556.95)

Saw more progress with the hip this week as it seems to be getting better, but I need to keep on it.

Goals for next week:  things are going to start getting busy soon with track meets, so I want to get as many solid weeks/workouts in as possible while I can.

morning - 12.75 PVHS/Foremaster.  Ran over to practice this morning and then ran Sierra's workout with her - she did a great job on some fartleks.  Lifted and then ran home.  Molly's Mile.  (Landreth blue 268.25)

afternoon - 4 Lower Grapevine.  Took Molly out for her longest run ever.  She did good and should sleep well tonight.  (Five Fingers 180.85)

morning - 15.5 PVHS/hills.  Ran over to practice again this morning and then we went out to Old Man hills.   Ran 6 sets of 2x200 and 1x400 hills.  I was very sluggish and was fighting it the whole time.  The weather was miserably cold and rainy.  Got home and didn't even run with the dog because I wanted to be done so bad.  (Stratus grey 449.1)

morning - 7 Parkway. Ran the Parkway from home and then took Molly on the 8th run.  Easy recovery day.  (Free 172.7)

morning - 7.5 PVHS.  Molly's Turf run and then over to school.  I really didn't want to run 1000's today, so I warmed for another .75 and then the other 2 over to school at a hard tempo pace (5:30 fair mile, 5:04 using downhills).  Then I lifted.  Then I ran back and did another 2 mile tempo.  This time the hills were against me and my legs were haggard from lifting so I was slower on time, but still hard on effort (5:40 telegraph, 6:10 up 300).  Finished the workout with plyo's.  (old Ohana -7.5)

evening - 9 Club.  Ran around Bloomington Hills a bit.  Felt a bit sluggish after working in the yard all day, but that slowly worked out.  (Triumph 450.25)

morning - 8.5 Green Springs.  Molly's Turf run then up into Green Springs.  (Landreth orange 606)

morning - 18.5 Quail.  A pretty crappy run to end a pretty crappy week.  Back hurt, legs were sluggish and mind wasn't in it from the very beginning.  Wanted to do a tempo section, but when I tried it there was nothing there.  So I just slogged through wanting to be done.  (Triumph silver 240.15)

Hip hurt a little more this week than last.  And was sluggish throughout the week.  

Goals for next week:  bounce back a little.

afternoon - 14 GS/PL/WT.  Head out into the desert up to the water tank.  Hadn't been up there in a while, and the run was pretty good.  the weather was amazing.  Came home and ran Molly's Desert run and did my ploys.  (Stratus black 570.95)

AM - 3 AC. Tough to get up this morning; real tough.  (Five Fingers 183.85)

afternoon/evening - 8.5 DI/treadmill.  Kind of a disjointed run, but still got a few in.  Today coaching took the lead and I only got in a DI warm and cool with the team.  Then practice went so long that I had to get home.  So I ran 4.5 more on the treadmill after dinner.  (Five Fingers 188.35)(Cumulus white 777.65)

AM - 3 AC.  A little easier to get up this morning.  (Five Fingers 191.35)

afternoon - 11 Washington/2450.  Easy run into Washington and then extended it with a tempo section on 2450.  Coming up the hill got a bit overheated and had to back off so I didn't throw up.  8xbarefoot striders, weights, and then Molly's Mile as the girls rode their bikes.  (Barefoot '10 28.5)(Five Fingers 192.35)(Cumulus gold 503.75)

AM - 3 AC.  Another tired morning run.  Hip has been feeling good with these easy doubles.  (Five Fingers 195.35)

afternoon - 9 Shoe run.  Went out on the shoe run and hit a cold dip in Sandberg's.  Then extended it for a couple more on DI and Molly's Turf run.  Did plyo's later.  (Free 181.7) 

AM - 6 Foremaster.  Only 6 today as I just can't get up (and have a meet this afternoon).  Hip ached just a little.  (Triumph silver 246.15)

AM - 14 Target.  Up with the pre-5 crowd that included me and a stray dog that joined in for a block or two.  This was a very good run - wish I could have one like this every couple days, or at least once a week.  Tempoed for 6 miles (no watch/no time - but the pace was real solid).  Ended with Molly's 8th.  (Landreth orange 620)

Survived the week.  Mileage wasn't great - neither were most of the runs. 

Goals for next week:  One more week of true survival mode, with our Invite this weekend.  So try and get some in and enjoy the beautiful weather.

AM - 6 AC/2450.  Nice run this morning too.  Thought hip may hurt, with some pain through the night, but it didn't ache at all.  Felt fresh again.  (Five Fingers 201.35)

afternoon 5 - 2xDI.  Not a big afternoon at all.  Warmed up and cooled down with team and then ran around the track with my girls a few times as Ry practiced for her track meet.  (Stratus grey 454.1)

AM - 2xAC.  Good morning run today.  (Five Fingers 207.35)

afternoon - 16.5 Grass/2sets 2x1600+4x200.  Warmed up good with some barefooting on the grass and then DI.  Hit the miles good (just sub 5:30 at the boys' planned pace) and tried to get the 200's decent.  Cooled with DI and ran Molly for 1.5 miles.  (Barefoot '10 33.5)(Old Ohana -11.5)

AM - 6 AC/2450.  Not too wiped out this morning, but hip was a little sore.  (Five Fingers 213.35)

afternoon - 8 Foremaster.  Easy recovery run on tired legs.  8xbarefoot striders, weights, running with Ry at the track.  Took an ib in the evening to calm down the hip a bit.  (Barefoot '10 34.5)(Landreth blue 275.25)

AM - 6 2xAC.  Just another easy morning run.  (Five Fingers 219.35)

afternoon - 9 Treadmill.  4 mile warm up and then 4 at TM pace.  Finished with Molly's Mile.  Felt good and comfortable.  (Boston 86)

AM - 10 AC/2450/Dog Pound.  Kind of toured around getting in the miles this morning.  Felt very good.  No run later - PV Invite.  (Triumph silver 256.15)

AM - 12 Wendy's.  Slept in a little too late to get the mileage I really wanted, but still got in 12 before having to get to the meet.  Again felt strong.  Ended with Molly's Desert run.  (Triumph 462.25)

Not a bad week.  Got in some decent mileage and hip felt pretty good.

Goals for next week:  Should be able to push up over 90 this week, so that's the goal. 

AM - 6 2xAC.  Good start to the week.  (Five Fingers 225.35)

afternoon - 7.5 2xDI/PVMS.  Ran the warm and cool with the team as well as down to the middle school.  Got home and ran Molly's Mile.  (Cumulus gold 511.25)

AM - 6 AC/2450.  Feeling good this morning.  (Five Fingers 231.35)

afternoon - 15.5 Roller Coaster/Trail to Nowhere.  Ran the roller coasters with the team and then got into a 5 mile tempo on the trail to nowhere.  Felt very strained and didn't flow at all, so it turned out to be more of a TM pace than what I wanted (but that happens sometimes).  Finished with Molly's Desert run and around the block as the girls rode their bikes.  (Boston 101.5)

AM - 6 AC/2450.  Hip acting up a little last night and this morning.  (Five Fingers 237.35)

afternoon - 8.5 Fields.  A pretty worn down run.  It was kind of ugly.  Ran a bit with Ry.  (Free 189.2)