Relentless

PM - 18 on Quail Creek run. Started out with a new hydration pack that has a fancy little mister on it. I thought this would be a great idea (even with it being so hot out at 7:30). But it did cool off a bit when a small storm blew in. Problem with that was, it blew against me for the last 7 miles. Ran the route backwards for a little change. Liked it, but not better than the normal direction. First rattlesnake of the new year. I about stepped on him on the short dirt section of the road up on top past the industrial park. Truthfully about gave me a heart-attack. I was just totally zoned out and thinking about cross-country and getting recruits and then I stepped about 1 inch away from him and realizing that it was a snake, I high/quick stepped out and just about died. Run went well with ave. between 7 and 7:30 (depending on terrain) for the first 14, but then I had a real struggle for the last four. Didn't enjoy that much. (Glycerin 387.75)

Whatever is causing my computer to "Time Out" is really driving me nuts. I write this informative entry and then it is gone, and I never want to write it all out again. But I put something for later reference:

noon - 12 x 400's. 3.3. warm up on 2450 and legs felt dog-tired. A post long-run hangover. did some agilities and active stretching to try and get something in my legs. With no response, I decided to break the 4's into 3 sets of 4 to try and finish the workout (something I didn't do last time I did 4's). Took a 200 jog (1+ min) between reps and a little longer between sets. 1:17, 1:17, 1:18, 1:19 (felt slow and sluggish); 1:17, 1:18, 1:19, 1:22 (wind was breezy, but it was dominating me); 1:16, 1:17, 1:16, 1:16 (not sure how I got quicker times - just the idea of finishing up I guess - because I was really struggling on form). .75 Big Loop cool down. Overall didn't feel that great about the workout. These times really should all be at or just below 1:15. Next week I will have a better one. (Cumulus 317.7)

evening - 6 on MillCreek Trail.  Recovery run to the extreme.  Still a bit cooler out, so I hoped to  see a tortoise and not a snake, but nothing.  Took it very easy and tried to allow my legs to recover, but it didn't seem to do any good.  (Landreth 150.1)

Here is the problem with today.  I misread my workouts and today should have been an easy day with speed tomorrow.  Well, I guess that just makes the end of the week a little easier and hopefully I can get my legs back.

AM - 7 on GreenSprings run. Started off slow and easy. Then got even slower and easier. I didn't want to run as slow as I did, but my legs decided it needed to be done. (Glycerin 394.75)

AM - 6 on treadmill with no incline. First half at 7:30 and took it up to 6:40. Both runs today are supposed to be 6 milers at 6:40 pace. I was worried that I wouldn't be anywhere near that after struggling earlier in the week - even during my easy runs. But once I got going it was no big deal. The quicker pace actually helped my hip flexors a lot. They have been a little sore - I think because of the slower pace and bad form from being tired. But moving along made me get my knees up and drive my legs a little more. Happy about the run. (Landreth 156.1)

afternoon - 6 on dogpound from home.  1/2 mile warm up and then 5 1/2 at 6:40 pace.  Hit all the miles at or below pace (downhill sections) except the 2nd uphill mile that slipped to 6:47 (but effort was still strong).  I was pleased with today's runs.  Both were good workouts, but not too hard.  (Glycerin 400.75)

morning - 5 on Washington Loop reverse.  Didn't have to get up early today!  Run was at an easy pace.  Then on Millcreek hill ran 10 x 10sec. hills.  A good short hill workout that doesn't wipe me out for days.  (Cumulus 330.3)

afternoon - 5 on Washington Parkway.  Easy pace and just tried not to burn up as heat is on its way back. (Landreth  161.1)

AM - With Steve and Steve from Summit to top of Warner Valley Hill and back.  Pace was comfortable and enjoyable on the way out.  A beautiful morning for a run.  On way back, let mileage on watch hit a mile marker and then pushed at 5:37, 5:31, and 5:41 for next three miles.  Felt very good.  Pace was hard but not grueling, and I was very happy to be able to pick it up for the first time in many weeks.  (Glycerin 413.65)

Hit my goals this week for miles and workouts (speed, distance, Threshold).  A good week after a rough start.  Ready and excited for the coming week...

Goals for next week: Mielage mid 80's (86).  16 400's as I continue on this little 10K push I am on with building to half marathon prep.  Solid Long run and enjoy life with a mix of running and fun times with my kids.