Relentless

AM - Treadmill at 1% 6x1/2 miles. Felt a little stiff and tired on the 2 mile warmup (7:30). I probably should have run Saturday afternoon or something, but I had a lot of projects to do that took all day and after I was shot. anyway... Got into the 800's feeling a bit tired and I could tell the legs didn't really want to get going.

Was able to hit each one at 2:30 without flying off - but I was pretty spent by the last one.

I hope I can reap the benefits of forcing myself to run faster for these longer repeats because of the treadmill pays off. (Cumulus)

afternoon - 5 on 2450 loop then I took a detour onto a paved trail I've been wanting to look at. I didn't think it went to far and it didn't, but if Washington City ever expands it, the Millcreek Trail will be a great one to run on (except for the sign I saw that said "The mosquitos in this area are known West Nile Virus carriers", that did kind of put a damper on the area). anyway, the trail was about 1.5 miles long out and back. (NB)

weights (usual routine)

RHR-41

Goals for the week: Run with a little more pride this week. I don't have any races scheduled between now and Boston, so I will just keep on keeping on. Focused and Determined to do well. Bring in a little more tempo running at marathon pace over the next few weeks and hit a 20+ miler on Saturday. Hit week at right about 80 miles.

AM- 5 on treadmill at 1%. Warmup at 8:34 for 1/4 then 7:30 for another 1/4. Then took run to 6:58 for the next 3 1/2 and finished final mile at 6:44. I would like to bring my usual treadmill speed to that 6:44 level instead of 6:58 in the next few weeks. Felt a little tired and sore from yesterday's workouts. (Cumulus)

noon - with parent-teachers, I don't know when I'll run 10, but I will. Got it in. Started practice at end of school 10:50 and then went out on my own run. Middleton/Power/GS loop in reverse. First time I've tried it in this direction. Enjoyed it. Had a little different feel going this way. I was a little tired coming down Green Springs. Then I added a mile by going into Sandberg's Pond area. I think when I am not fatigued, this would maybe be a better workout; coming down the paved road. But thinking of it, I think I enjoyed the usual direction better. No watch/no time. (NB)

RHR-44

noon- hit the GS/PowerL/WT loop before PT Conf. today. Didn't go back into Middleton, instead stayed on the Parkway and headed back. No watch again today. I knew I would make it back in time, but I didn't want to be looking at the time and stressing about cutting it too close and subsequently not enjoying the run. Nice day today, a little bit of a cool wind, but sunny. Legs felt a little sore in the quads. Don't plan on running again today, but who knows maybe a few later. (NB)

RHR-44 (has been up here in mid 40's for the last few days. Watch for any more signs of fatigue)

This is the 3rd time writing this, each time it gets less and less. (I don't know why it is not recording the entry?)

noon - Green Valley Loop. Home to Dogpound to Riverside (miles 1-4; felt good, held back a little as to not push to hard, ave. 6:50). Up River Road across 7th South and around the Black Hill (miles 5-9; kept the ave. at 7:00). Now the uphill section - up Indian Hills to Valley View up to Bluff, and up the Parkway (miles 10-17.5; still strong up Indian Hills 7:00, slowed to 7:20 up Valley View and Bluff, killer hill up Parkway 8:13, then another 1.5 at 7:20). Then tried to bring it home at a decent marathon pace ( first 2 at 6:04, pretty close, feeling good; next 2 at 6:20, pace kept slowing but then I would notice and bring it down again; big incline at firehouse 6:48; cruised the last two in at 6:30). Overall ave. 6:54.

Felt very positive about this workout. Best long run I have had in a long time. Water at 5,9...; energy drink (name? got from Steve) at 11,15...; gu at 17. Felt this gave me a little zing toward the end. (NB)

RHR-41

afternoon - Junction run. Went out as a recovery run. No watch/no time. Just tried to enjoy it. The weather was great, and the run went well. I wasn't too tired and had a pretty decent run. (Cumulus)

RHR-42

morning - club run from DC out on the Bloomington Hills/Desert Loop. Ran it with Clyde, except the last mile when he decided to push it to the limit. Ran well despite feeling pretty tired at first. Slowly got into the groove and had a pretty good run with a decent ave pace. (NB)

didn't take RHR Sat or Sun morning

Hit goals good this week. Had good repeats. Hit a lot of good miles. Had a very good long run.

Goals for next week: See what I can really do for mile repeats on the track. Get another week of good mileage before track starts. Have a strong 18 miler.