Relentless

AM - 4x800's on the treadmill. Warmed up at 8:34 for 1/2 mile then took it to 7:30 for the next 1 1/2. Then decided to give it a try. 800's at 2:30 with 1% incline.

1st - felt a little hard, but got the legs turning over and moving.

2nd- probably the best of the 4 - felt stronger

3rd - still felt pretty good (for a moment even thought of maybe going 5)

4th - the thought quickly left. It was keep up or get thrown off. But I made it through.

recovery between was 2:30 at 8:34 pace. Then ran 2 1/2 cool down at 6:58. Left quad did act up a little (soreness). I don't think I could hit this full workout on the track yet (maybe a couple at 2:30 and the others at around 2:35 ish). But the treadmill is teaching me quicker turnover and that I have to stay focused throughout the whole repeat. (used recovery drink)

afternoon -weights (regular routine)

W-152

RHR-43

(Cumulus)

AM- 4 on treadmill. warmup 1/2 at 8:34 then took it to 7:30 for a little and then 6:58. Felt good and relaxed. I checked my heart rate to see if I was working hard enough (152 bpm so I was at 80% - maybe actually a little high, but I didn't feel like I was working hard at all), but I decided to not worry about it and just remember that a recovery run is just that - recovery. (Cumulus)

afternoon - 8 on Washington Parkway Loop from PVHS.  No watch so no time, but felt very good and moved it along pretty well.  Was able to just enjoy a fast run and relax.

W-150.5

RHR-41

afternoon- Sunrise hills x 5.  Warmup to the hill (1.8 ish) then right into the hills.

1-1:58 a little disappointed that I started out slow again (like last week) felt like I was challenging the hill more than the time showed.

2-1:55 decided I needed to get into it and make this a good workout

3-1:59 bumbed that 2nd time was only 1:55 when I felt like I was pushing so hard.  Really had nothing in my legs on this one

4-2:00 worked the arms hard and made a conscious effort to dig in the second half, but nothing is there. 

5-1:58 try to finish under 2.  Did it, workout is over.

Cooldown back across Foremaster, up Mall Drive and back to PVHS.  During my cooldown I had time to reflect on my struggles on hills lately.  Since starting back up, the last two weeks have had much slower times then back in Nov. and Dec. (1:50-1:55) and it is frustrating.  So trying to hit a reason I looked at the bit of a head wind as a small factor, but much bigger was leg fatigue.  I imagine this is from weights and much quicker 1 and 1/2 repeats.  So trying to weigh the pro's and con's, I decided that the repeats HAVE to stay and quick, the weights are needed to give me some leg and overall body strength, and I will just deal with the slower hills for a few more weeks and see if I can work on bringing it down little by little.  Afterall, this week was quicker than last with one more hill.

W-149.5

RHR-45 

AM- 9.55 Wendy's loop reverse. Felt good to get out this morning. Planned on hitting treadmill for shorter run this morning, but wife wasn't up, so I decided to hit the roads and go longer this morning and shorter this afternoon. Plantar hurt a little this morning, so I will get back into the Strassburg Sock for a few days (hasn't really given me a problem for most of the month - but just a nagging injury that is hard to kick). Run went well - especially considering it was a morning run which are usually a little slower for me. Overall ave. was 6:55 and that included trying to hit extra hills to prepare for the rollers of Boston (our hills in So Utah are much bigger than I would imagine anything in Boston will be, so I think I should be okay, but I went up the Wendy's Hill instead of hanging a right into Middleton like the loop would normally take me, just for a little extra practice - I liked it). Anyway ... good run. I felt pretty strong and recovered from yesterday's hills. (Cumulus)

afternoon- 5 Washington Storage run. Ran with some of my team on the way out. Didn't have my watch, but we were taking it pretty easy, but having a lot of fun. Then on the way back I picked it up a bit - probably 6:45 ish pace. Felt pretty good and smooth. (Cumulus)

Weights (regular routine)

W-151.5 (I don't remember the last time my weight went up during the week. And it wasn't from eating crap either. I felt stronger today and I wonder if there is some corollation? Maybe extra stuff in recovery drink is allowing body to not steal so much my reserves?)

RHR-43

afternoon- Clyde took me on a beastly run today; and he wasn't even there.  Took his Winchester Hills trail.  At first planned on 12 mile loop Green Springs/Powerline/Water Tank run, but when I got up to the water tank, I started thinking I should get my long run in today since the rest of the guys would probably want to go 10-12 ish on Saturday.  So, ill-prepared as I was, I kept going up the Turkey Farm road for a while until I hit the trail over to Winchester.  A very cool area (I have never been back there before), but a hard trail - rocks and hills.  After getting back onto the highway to Enterprise (SG Marathon course) I decided to push the pace a bit.  At brought miles 11-17 down to just below 6:00 ave.  I was pushing it and had to concentrate on going fast because I was pretty tired.  Stopped at the St. George Running Center and chatted with Steve and Dustin for a minute and then ran back to PVHS.  Went down diagonal and then dropped onto Blvd. because I didn't want to run up the hill to Skyline.  The Blvd. reminded me why I didn't like running in SLC - traffic and people.  Anyway, jogged those 5.75 in to school and was pretty beat by the end of it. (NB)

W-150

RHR-42

morning - club run from Dixie Center out into Utah/Arizona desert.  Didn't have a lot in me.  But felt a little better than I thought I might.  Until the end.  Good thing run was through the desert, gave us a chance to go a little slower.  But we did ave. about 6:30 for the last 3 or so miles once we hit the road and were running back. (NB)

W-147 (no suprise it was way down after yesterday's run)

RHR-41

Sunday:

W-150

RHR-43

Did well on my goals this week.  Hit a few more miles then planned, but kept it under control.  Good repeats on Monday and hills were okay.  Kept consistent in the weight room.

Goals for coming week: Bring miles around 75.  Have some good mile repeats on Monday and quality hills on Weds.  Get a good set of weights in on Monday (but take Thurs. off of weights to give a little recovery for the race Sat.).  Put in a fast time at the 5 miler on Sat (I am not tapering for it - Bigger Fish to Fry! - but still run well)