Relentless

AM - 12 GS/AC/Lutheran. I usually feel a bit better on Monday morning than this. I guess I worked hard Saturday. (Kinvara3 253.75)

afternoon - 8 track/2xHarts/home. Just around a bit before and after the team's workout. Weights, then home. (Connect 462)

AM - 10 Highland/PVHS.  Ran up to the top of Highland to the park and then over to school.  Again a little tired and flat.  (Landreth blue 882.4)

afternoon - 8 Temple Trail/home.  Team ran out on the Temple Trail - a good run because I didn't hear of any major wipeouts.  Then finished up by running home from school.  (Triumph silver 832.05)

AM - 10.25 Clyde's.  Just Logan and I again.  Super tired, but felt a little better in the legs.  (F50 429.25)

afternoon - 10 River Trail.  24 minutes of tempo again.  Team was a bit more on today than last week.  We were very solid throughout - the top group hit basically 5:32-:34, with Mike and I at 5:30 (with a quicker last mile).  Even at that I had to keep slowing them down.  They are antsy to hit the track for a race - time trial in a couple weeks.  (Hyper Speed 257.25)

AM - 11 Parkway.  Ran the Parkway from school with a DI extension at the first and end to round out the mileage.  Good run this morning.  Working on a plan to get the mile as a race at our PV Invite - not just the 1600.  Hopefully it works out.  (Kinvara 790.9)

Should I go out 17 this afternoon for 500 on the month? 

Nope!

AM - 11.25 Mall/AC/DI.  Worked my legs and hip over with the foam roller last night and I felt a bit better.  The harder workouts and higher mileage has cause my hip flexor to start acting up again, so I need to be smart about it and really take care of it for the next month until I can back off and let it heal up again.  (Kinvara3 265)

The final numbers are in - I ran 490 miles in January and drove 138 (in the Jeep).  

AM - 16.5 Dirt Mile Tempo. Up pretty early, as usual, to get done before heading over to the Mr. PVHS fundraiser - where my daughters all threw down 1 mile PR's by the way (Rylee, 11, 5:55, first sub 6!; Pyper, 9, 7:15, Laney, 6, 9:17, first race all by herself, and no walking!). Anyway... My stuff - plan was to run a series of tempos with progressing speeds. Decided to run it on the Dirt Mile to save me time not driving down to the River Trail, but ended up costing me time in my workout because it was dark and even with a light it was hard to see and I stumbled multiple times, plus the dirt is slower - but softer, so that is nice. Warmed up around King's Row for about 3. Then 20 minutes - goal pace was 5:35-:40, hit it in :42, just a little slow and I wondered if I could complete the workout. Mile recover between each set. 15 minutes - goal was originally 5:25-:30, adjusted goal was 5:35, got :36. Felt very good for short bursts and was really moving, but then would struggle to bring me back a little. 10 minutes - goal sub 5:25, got 5:26. Stomach was acting up pretty bad. I hate to say it out loud because I don't want the body/mind to give into it, but I have a touch of the flu that has hit the family again this week. Luckily made it through the rep and took care of things. 5 minutes - goal get as close to a mile as possible. Decided to just push out a mile at as best I could. Ended up at 5:10. The sun was starting to come up and I could finally see and it made a big difference (and of course, obviously going shorter). But I was pleased to end the workout well, make it through the workout near my goals, and be able to let my stomach settle. Sort cool down back home. (Last Ohana 416.25)

Week was about as solid as I could hope for.

Goals for next week: same mileage, around 110. A similar tempo workout Weds. with a 30, 20, 10, 5 minute set if I am feeling well, and a good long run on Saturday ending with a 5K with Rylee.