Relentless

PM - 7x1/2 miles on treadmill at 1% and 2:30. Started out with 1 mile warmup at 7:30 and a very negative attitude. I wasn't able to get up in the morning. And practice started today, so now the afternoons are shot that way. But I knew I had to get it in and hoped my attitude would change once I got going. It didn't... at first. Got into 800's at 5:00 minute pace and felt pretty good about them. Equal time recovery jog in between at 8:49 pace, just long enough to get a few good breathes in and then at it again. Noticed that I really need to stay on top of my feet to make the treadmill as real as possible. Meaning: if I sit back, I heel strike and the treadmill does the work; if I stay up on my toes and keep my body centered correctly, I can hit my foot quickly and pull my foot through which makes each step as realistic as possible on the treadmill. Cool-down at 7:30 for 1 mile. (Cumulus)

RHR - 47 (was mostly asleep so I might have been off)

AM - 5 on treadmill at 1%. Warmed up for a mile at 7:30 and then took it to 6:58 for the next 4. Nothing too eventful other then I was able to get up this morning. Track season is hard. But I've GOT to have the resolve to get up in the morning and do my miles and then support it with whatever I can in the afternoons. (Cumulus)

afternoon - 3 down to Middle School and back with big loop around school (Landreth)

weights -regular routine

AM - 8 on treadmill - long hill workout. 1 mile at 1% and 7:30 warmup. Then sped up to 6:58: 1%, 2%, 3% (two miles) 2%, 1% (2 miles). I would like to go back to sleep now, but that's not happening. (Cumulus)

Stopped in at the St. George Running Center and got some new shoes from Steve - Brooks Glycerin - gave them a try this morning.

AM - 8 on treadmill - 7:30 warmup (felt hard for some reason and then I thought to check the incline and it was a 3% - must of hit that on accident) then took it to 6:58 at 1% for the next 7 as I watched Lost and Sportscenter. The new shoes felt good. I was intrigued by the way the show rolled off the forefoot. It seemed like if you were getting up on top of your feet it would roll very well, but if you were sitting back it may roll strangely and hold you back. But on the run this morning I didn't notice anything but goodness. (Glycerin)

afternoon - Winchester Run. Going up Green Springs I felt very tired and weak in my quads and thought I might be in trouble. Times continued to add up as I went up desert and onto the Turkey Farm Road - 11 miles all up hill adds up. By the Turkey Farm I was hitting 8:00 + miles. Dropping into Winchester I had to dodge around a flash flooded out dirt road. Hit the SR and dropped into town trying to hit about 6:20's. I really wanted the strong push when I was going over the Parkway and into Middleton. Times down the SR were actually closer and some below 6:00. Then after climbing Parkway I hit a couple at 6:20, but legs were just spent. Finished up last couple just above 7:00 which was the ave. 7:15. I felt very beat up and tired. The run got the best of me. Water at 5,9,...., Replenish at 7,11...., Gu at 15 (felt pretty crappy in the stomach after - watch to see if it does it again). (Glycerin)

morning - club run with Steve and Luke out into the fields. Saw Steve's lot and had a good chat with him as we went along. Never really hit a good flow, but my knees were hurting much of the run anyway so it was good to finally loosen up. (Landreth)

week went pretty well. Hopefully a week of lower miles helps me keep healthy.

Next weeks goals: Bounce back into some bigger miles 80+. Have a good mile workout on Monday. Quail run on Friday morning: make it a good run with a strong tempo at the end (weather permitting).