Relentless

AM - 9 DI/2xAC/laps.  A pretty good morning.  A little twinge in the hip this morning, but not much at all.  Runs are feeling pretty good right now.  (Landreth blue 63.7)

afternoon 10 grass/River Trail.  Ran 3.5 on the grass barefoot, including 8xbarefoot striders.  A little bit of an ache until I got warmed up (obviously the day after a hard workout really sees the hip acting up).  Then down to the trail to run with the girls on their AT run.  (barefoot '09 151.15)(Stratus black 456.65)

AM - 12 Mall/ACx2/laps.  A good solid run; like most lately.  Pain in left hip has subsided for now, hopefully nothing this afternoon.  Really enjoying running right now.  (Triumph 250.30)

afternoon - 7 Fields.  Ran out in th efields with the boys.  Heat is still hanging on.  Hip was as good in the afternoon as it has been.  (Landreth orange 430.7)

AM - Big Workout #7 6xmile LT - 16 Buena Vista/Treadmill.  Warmed up with the 5 mile Buena Vista loop.  Then hit 2 TM on the treadmill.  Had a little trouble getting into those and it worried me for the workout, but once I finally got focused it was fine.  First 4 miles were at 5:27, with the final two at 5:24.  Pace was strong and a little tiring, but not hideous and that makes me feel good.  Jogged for 1 /2 minutes between each for recovery.  Again, hip felt solid (I know I am not out of the woods with it yet, so it still scares me a little).  (Cumulus gold 447.3)(Old Ohanas -11)

afternoon - 5 Washington.  Ran into Washington and hit Sandberg's Pond with the boys.  (Free 22.5)

AM - 23.5 SGM course.  Had a good group run down the course from the starting line.  Kept it pretty easy and relaxed most of the run and just enjoyed the cooler weather.  Then pushed the last 4-5 miles through the twist.  That actually felt better getting the legs moving than the slugging along with tight and sore legs.  Hip felt really good still.  (Stratus grey 292.6)

evening - 2 Provo River Trail.  Just a short shake-out of the legs once we got to the hotel.  (Landreth black 726.85)

AM - 10 Provo Canyon.  Ran with Greg and Logan from the hotel up into the canyon a little.  Hip felt really good.  Glad I didn't have to run long or push today, though.  (Landreth black 736.85)

Not a bad week at all.  Felt some real progress on the hip and hit two tough workouts feeling pretty strong.

Goals for next week:  As always, the major one is to make it through it.  Just one tougher workout this week and then I would like to run the course one last time on Saturday and try a 10 (or so) mile time trial.  Also, keep progressing on the hip.

AM - 7 track. (landreth black 743.85)

afternoon - 13 track.  Ran two times today during our run-a-thon.  Hip felt okay, but with a little tweak here and there.  It was a warm one down on the track at 3 in the afternoon. (Stratus black 469.65)

AM - 7 ACx2/laps.  Pretty wasted this morning.  All that running on the track and in the sun wore me out, so I wasn't able to get up and hit my Big this morning (only one this week, so I just pushed it back to Thursday).  (Triumph 257.3)

afternoon - 6 Foremaster.  Still hammered this afternoon.  Ended with Molly's Mile.  (Free 28.5)

AM - 12 Mall/2xAC/laps.  At least I was able to wake up this morning.  But I still felt a bit sore and worn down.  (Landreth orange 442.7)

afternoon - 9 Parkway.  Took water out and ran the Parkway and a few extra here and there.  Molly's Mile.  (Stratus bee 753.45)

AM - Big Workout #6 10 mile Progressive - 16 Washington Loop/Treadmill.  Not a very good run this morning.  Legs are really still wiped out.  I've got to ice bath tonight.  Warmed up with 4.5 on the Washington Loop, then ran 10 progressive with 2.5 at each brisk(6:15), Tinman(5:52), MP(5:33), LT(5:24).  Finished with 1.5 cool down.  Just not a very good run for me today.  (Stratus grey 208.6)

afternoon - 5 Starbucks.  Hip was all sorts of painful throughout the day and this afternoon.  Finally started to warm up by the end of the run and had a good set of 8xbarefoot striders.  (Triumph 261.3)(barefoot '09 153.15)

AM - 14 Mall/2xAC/extensions.  Wanted to get a decent amount in this morning as I won't be able to double today with the Murray XC Invite.  Felt decent.  Hip was about as good as it has been all week.  Finished up with Molly's Mile.  Finally got my ice bath.  (Landreth blue 77.7)

AM - 23 SGM Course.  Got a whole 2 hours of sleep in between getting home from Murray and having to wake up to meet up to run.  Although I was drained and just spent for the run it was worth it because the win was big for us and is going to propel us to more important goals.  Large group this morning and the time went by quick.  Didn't think I would have much in me for a tempo toward the end, but I tried.  I was right, not much there.  Did hit Winchester hard and the final 2 miles at race pace.  Other than that, kept most of the last ten between 6:00 and 7:00.  (landreth orange 465.7)

Week wasn't as good as last week, but still accomplished some things and had good mileage.

Goals for next week: mileage will start coming down now (100'ish - not more).  Sharpen up a little as mileage drops.  Parent-Teachers though this week and two big meets keep things very busy.

AM - Big Workout #5 7MP - 16 Green Springs/Treadmill.  Warmed up with 7 out into Green Springs.  Then came back and got on the treadmill.  Not a good run today.  The legs didn't want to respond to anything and the mind is just as tired still.  Made it through it, but not really.  Not too big a deal though.  In fact, this is when the body should be spent; mileage is coming down this week and things should start to sharpen up now.  (Triumph 277.3)

afternoon - DI.  Ran the cool down with the boys and Molly's Mile.  Hip felt strong throughout the day.  (Five Fingers 75.6)

AM - 10 PVMS/AC/2450.  Run was pretty good.  Hip felt strong.  Had a little more energy than yesterday morning.  (Stratus black 479.6)

afternoon - 6 Dog Pound.  Helped the girls out on their Dog Pound AT.  Run felt pretty good.  Finished with Molly's Mile pushing Laney in the stroller.  She has been so fun to take lately.  (Free 34.5) 

AM - 10.5 PVMS/AC/2450.  Same run as yesterday with a little extension.  Felt a little more worn down than yesterday.  (Cumulus white 740.35)

afternoon - 6 Fields.  Out in the fields with the team and 8xbarefoot striders.  (Barefoot '09 154.15) (Stratus bee 758.45) 

Felt super tired, sluggish and kind of sick this morning; so I just took it off.  No need to push myself into complete exhaustion.  I'll do whatever this afternoon.  

afternoon - Big Workout #4 (attempted) 8x1000's - 14 grass/PVHS course.  Went out to the grass to run for a little before practice.  Warmed up with 3 and felt better than this morning, so I figured I might try the workout.  The Tinman pace was nice and felt good barefoot.  Then the first 1000 wasn't bad at all, but just starting the second, my stomach went crazy and started twisting.  So I finished it up and decided to call it quits (kind of like my feelings this morning - I don't know what good I would do myself feeling sick and killing it).  So I just went back to running.  For practice we ran the home course to be ready for the meet on Tues. and striders (which I tried one and again just about lost it, so I stopped).  (Barefoot '09 164.15) (Free 37.5)

AM - 22 Fields/AC/2450.  Went to practice early to get my long run in as we are headed up north for two meets this weekend.  Ran the fields and then added on the usual runs with the team.  Everything felt fine.  Running is good.  (Landreth blue 99.7)

AM - 11 Sandy.  After very little sleep for some reason, ran from the hotel down into Draper on the paved trail.  Picked it up a little to negative split easily on the way back.  (Triumph 288.3)

Week was pretty worn out.  Legs were crap all week long.  I'm trying not to freak out about it though, hoping it is part of the normal training cycle.

Goals for next week:  Mileage will be between 75-80.  Let the legs freshen up a bit.

AM - Big Workout #3 4x4min CV - 14 Green Springs/Treadmill.  Warmed up with 8.25 into Green Springs and on Molly's Mile.  Then finished with .75 on treadmill before the workout.  Felt much stronger than last week and could tell things were going to go well.  Workout wasn't bad at all.  Ran the first three at 5:15 for three minutes and the last minute at 5:10; then the last one at 5:13 and 5:07.  Nice to be able to go fast and feel good about it.  Recovery was 2 minute jog in between.  Cooled down with just 1 because I didn't want to do 2.  (Stratus black 487.9)(Old Ohanas -5.75)

AM - 8 Harts/AC/2450.  A nice cool run.  Legs felt pretty good - no real pains or aches.  (landreth orange 473.7)

AM - 5 AC/DI.  A nice easy 5 this morning.  Temps are great out, but my allergies are crazy right now.  Hip has been feeling great; just a little bit of ache in it this morning.  (Triumph 293.3)

afternoon - 8 Shinob Kibe.  Went out on the rollercoasters with the boys.  Ran Molly's Mile.  (Stratus bee 761.45)

AM - Big Workout #2 15 mile Progression - Junction.  Ran out past the junction to Winkel.  Warmed up for a few, then took it to 7:00, 6:30, 6:00 (sub).  Felt good.   Molly's Mile for cool.  (Stratus grey 323.6)

evening- 5 Sego Lily.  5 Mile loop with the boys in Salt Lake.  (Landreth blue 104.7)

morning - 3 Granite Hills Park.  Ran up to the park and then ran 1.5 barefoot (2 laps). 

evening - 4 Eagle Island State Park.  Ran the Bob Firman course and then did striders.  (Landreth blue 109.2)(barefoot '09 166.65)

morning - 10 Boise River Trail.  Great run from the hotel out and back on the river trail in Boise.  Run average was 6:30.  Things felt great, didn't push hard, just felt very good.  Ran by the fallen firefighters memorial and stopped for a little - that brought back a flood of memories and emotions from my 10 years fighting fires.  Trail was neat, Boise was very pretty and the temps were awesome; most people had gloves and long sleeves and I was cruising in shorties and shirtless!  (Landreth blue 119.2)

Finished the week feeling very refreshed.  Haven't had too much time to dwell on the race, with so much going on with XC so that has been nice.

Goals for next week:  Race Week!  Just keep healthy, get rest, and let it all click!

afternoon - Big Workout #1 2x1mile - 8 River Trail.  Ran down to the trail and did my last hard workout.  Really didn't feel very good at all (I think I've got the same crap that my team does).  The wind was working very hard against me as well.  When it let up, the pace was great, but I just didn't feel like fighting it very much.  1-5:37, 2-5:42 then easy jogged back up after trying to recover from being so hot (100+).  (Ohana racers 162.35)

AM - 5 AC/DI.  Started my depletion with yesterday's run.  I really don't like this day because I am so hungry; I try to eat whatever I can with low carbs, then I will start to load tonight.  I have a cold (mixed with hideous allergies).  Hopefully it can work its way out in the next day or so, but I am dazed and confused right now.  (Landreth black 748.85)

Feeling just a little better.  Got a good nap yesterday and a lot of sleep last night.  Hopefully I can see more progress tonight and into tomorrow.  Probably won't run today.