Relentless

AM - 6 2xAC.  Back to the grind this morning after little sleep because of sick children.  Felt surprisingly good considering the run Saturday and the junk going around the fam.  (Cumulus gold 614.9)

afternoon - 8 Middleton.  Felt pretty good again this afternoon.  It is nice not to be totally trashed after a race.  However, I will still keep it pretty chill this week to try and recover properly.  Molly's Mile.  (Stratus grey 700.35)

AM - 8 Mall/AC.  Still feeling good, but hip is acting up a little throughout the day - so it is good to have an afternoon off today.  (Free 409.45)

AM - 6 2xAC.  Feeling good still.  Put some heat on the hip this morning (that usually helps it a bit).  Another great sunrise - I would argue that sunrises/sunsets in Southern Utah are consistently unrivaled by any place in the world.  (Landreth black 993.6)

afternoon - 11 Dixie College.  Over at Dixie College and did some barefooting and 8xbarefoot striders.  Then finished up with Molly's Desert run.  Feeling pretty decent.  (Barefoot '11 18)(Landreth blue 584.65)

AM - 9 Mall/AC/laps.  Nice temps out this morning - you gotta love it.  Afternoon off to keep the hip feeling okay.  (Triumph 703.75)

AM - 6 2xAC.  Another nice morning although I was out of it when I woke - didn't have a clue what day it was and where I was or why I was waking up to that annoying sound.  (Landreth black 999.6)

afternoon - 9 Dam Road.  Hip hurt just a little at the start and then loosened up nice.  Weights and Molly's Desert run.  (Landreth orange 858.10)

Lake to Lake Relay

Woke up and got 3 miles in since I didn't know how many I would get during the race.  (Free 412.45)  Met up with the team and saw that I had legs 1 and 8.

Leg 1: 6.1 miles 31:55 - 5:14 ave. Warmed up with another 1.5 and got to the start line.  Wasn't really expecting a whole lot of competition, but some of the runners looked solid.  This was a 6.1 mile leg from Gunlock Res. down to the junction of the Gunlock road and Old Highway 91.  Felt strong from the start.  A couple runners stayed with me for a little bit and then faded back.  I was really moving down through the hills for the first three miles and then didn't push quite what I should have for a couple and then regrouped on the last 1.1 (hit 4:20 on the current pace as the team drove by).  Splits were 1-5:06, 2-5:12, 3-5:10, 4-5:18, 5-5:28, 6-5:15, and .1 at 5:00 pace.  Had gained us about a 2 minute lead, but I was surprised it was only that much; a high schooler from Vegas held a pretty decent leg to stay in the mix (but he payed severely for that on his next leg).  Went and cooled down for a bit. 

We had a little threat for a little as we slipped to 3rd, but the team pulled through and that all ended quickly.

Leg 2: 4.7 miles 25:59 - 5:32 ave. This leg was from the Chipman's Hill in the Fields up the Dam Road (again! 3rd time in a week) and ended after the big Dam Hill.  So a pretty steady climb for much of the run with some flat sections and a little down and about 1/2 on dirt.  Main goal was to really work on form here - turnover and foot strike.  Felt I did pretty good on it.  Splits were 1-5:17, 2-5:41, 3-5:25, 4-5:30, and .7 at 5:54 pace.  Good solid run; felt the legs tired a bit and the hills were tough, but happy about the effort today.

Finished with a bit more cool and then watched the team come in.  Happy with today's workout.  (Last Ohana 108.5)

Week went well.  Recovered well from last week's half and had a good workout today.

Goals for next week: hit a couple good hard workouts, a mile repeat day and tempo day (the tough thing is that they will be in the mornings, so... blah).  First track meet Friday, so I am excited to see where all the kids are and how the team looks.