Relentless

AM (maybe morning by the time we got running) - 10 and 10 with Clyde on Utah Hill. Went up to top of Utah Hill and did a few water drops on the way down toward Littlefield. Did not get as far down toward Littlefield as I thought (this was going to be a long...long...uphill). Started off and ran up up and up for 2000 feet in the first 9.4 miles (9.4 instead of 10 because I don't know how to read a car odometer apparently). Pace was actually pretty steady and good. Ranged between 8 min and 7:20 miles. It was pretty grueling, however, with literally NO downhill or even flat spots for this section. Then once we peaked out, we stopped for just a minute and started down. I wanted my times to be at 5:50 and I basically hit between 5:35 and 5:47 for this section. The last mile I had to battle it a bit as I was pretty wiped and the .4 just put it over the top. Then We jogged a bit more down and back to even it out. I was pleased with the workout. The purpose of a 10 and 10 is to get a long run where you are forcing your body and legs to work hard at the end of a long run - in a way simulating the stress of a marathon. I am doing a few more of these workouts to hopefully overcome some of my struggles at the end of the marathon. (Cumulus 350.3)

AM - easy 7 on GreenSprings.  Nice run with little to no effects from yesterday's long run.  In fact had to remind myself to slow down a bit and take it easy.  Ran in a new pair of Cumulus.  (Cumulus-orange 7)

afternoon - 7 on DinoTracks Trail.  Getting a bit hot for an afternoon run outside, but did it anyway.  Took it easy and felt a little more wiped than this morning.  Not because of running though; mostly from a long, hard day of landscaping.  (Landreth 163.1) 

AM - 16 x 400's. Great track workout today. Steve and Dustin were there and that really helped. Warmed up with 2.7 on PVMS run from PVHS. Then stretched it a little and got into it. I wanted to hit around 1:17 and extend from 12 (last week) to 16.

1:16, 1:17, 1:14, 1:14 (feeling good, but worried that the 1:14 was a bit quick. Although I didn't break today's 4's into sets, I put the idea into my head that they were sets of 4 to get through it instead of the large number of 16). 1:15,1:14,1:16,1:14 (Still feeling strong). 1:13, 1:14, 1:14, 1:14 (Getting toward the end and the times are getting better, so I am getting a little more stoked). 1:13, 1:15, 1:14, 1:09 (Dustin helped me finish the last 2 and I was very grateful). Cooled down with 2 mile DI run. Pretty excited that the workout went so well. I think I could have hit everything right at 1:14 with a little more confidence. Next Week! (Cumulus 361)

PM - 5 on Washington Parkway.  Easy recovery run.  (Glycerin 405.75)

AM - 6.25 on Dogpound.  .5 warmup, then goal of 6:40 for 6. 6:16,6:34,6:17,6:30,6:56,6:44 (pace for .75).  Felt very tired and was surprised that times were decent.  I guess I only missed it on the 2nd uphill mile.  But the fatigue of the 400's was there.  I'll not do the 2nd run like this this evening.  (Cumulus 367.25)

evening - 8.5 Club run around Sunbrook, Green Valley area.  Legs still spent and had a hard time staying any where near Steve and Clyde.  Ave. was 7:25 (Landreth 171.6)

AM - 6 Mall Run.  Very easy.  Tired and happy it is an easy day.  Need to get my legs back a little for tomorrow's run.  Club runs always pick up the pace at some point and I also need to hit a few Tempo miles. (Cumulus - orange 13)

PM - 3 on DogTown run around Washington.  Was able to cut back miles a little this evening and still be on pace for the week.  Felt fat and unhappy after eating dinner and ice-cream and whatever else I could shove into my fat face. (Glycerin 408.75) 

AM - 13 on Club run from Brentwood out to Sand Hollow and around.  Then I cut off from everyone else and made and extra lap around the lake before meeting my family for some fun in the sun.  Pace was very easy and relaxed at first and I was happy because I was still tired.  Then the guys started to pick it up and I couldn't go with them, but was still hitting 6:40's for a mile or two.  After breaking off, and crossing the dam, I decided I need to try and get 3 miles of Tempo in.  With the gravel (same course as Dam to Dam) and my fatigue, I figured 5:55 would be about as strong as possible.  First 6:10, second 6:04, third 5:58.  Felt okay about it.  I'm never happy when one workout (400's) has such a negative affect on others (the rest of the week), but I would still like one more strong week of 400's to really feel strong for the Summer Games.  Then I'll transition.  (Cumulus orange - 26)

Met goals for the week in all ways: mileage, track workout, and long run.  I feel good about my running right now and am ready to race something.

Goals for next week.  I would like to hit another good long run and keep working to the point where I feel confident about my distance running.  One more good workout of 400's and keep a positive attitude.  I am having fun running now and I like it.