Relentless

AM - 10 Middleton w/ James and Bill who joined us for most of the run. Then Telegraph Loop to finish off the 10. Another run under 8:00; maybe the legs are on their way back. (Cumulus silver 502.9)

afternoon - 6x300.  Went over to Dixie College since PVHS track is no longer.  Warmed up 4 by going out by the Temple and then the last 2ish of the SGM course.  Then got into the workout.  1-57 actually ran meters longer because the track is marked weird, but then I figured it out. 2-54, 3-6 all 55.  Ran 1:45 jog 300m between.  Felt very solid; like I could do them all day at that pace, but I really couldn't do them any faster.  Finished with a .5 cool.  Probably should have done more, but I had already gone over my planned mileage (16) for the day.  I was pleased with the workout and felt like I should be doing more repeats and more mileage - I guess that is a good thing.  (Stratus 455.35)

AM - 11.05 Green Springs w/ James. XC practice started so I ran with the 3 mile group and then home. A little sore in the hips from yesterday I would imagine. (Landreth 212.25)

afternoon - 5 Washington Parkway. The heat hasn't killed me yet. (Cumulus red 553.5)

Pool Running - 15 minutes.  I took my heart rate just as I finished to see where it was from the workout.  It was at 130/minute, so I guess it gets it up there a bit. 

AM - 8.15 Dogpound w/ James and then up by Rich's to hit this morning's goal mileage. Didn't feel that great today. Some days feel stronger than others. (Stratus red 370)

afternoon - 6x1/2miles (8.65).  And then, some afternoons are better than mornings!  Ran out to King's Row to run my 1/2's.  Thought I had waited out the storm front and wind, but it just got worse, much worse as I went out there.  The wind was ripping and throwing sand all over me (into me, more like it).  With the help of a friendly cross-wind, I knew I had the chance of a strong workout. 1-2:24, felt good, was on pace for 2:20 for over .30 but it scared me thinking of doing six so I let myself back off. 2-2:20, thought I should try for that 2:20 and hit it. 3-2:13 Felt really good, the rest was a full 1/2 back to my start since the wind was blowing and throwing off any plan to only do the 2:30 recovery planned, but it was what needed to be done in the conditions. 4-2:11, probably the best one.  I felt great; faster than I have felt in a LONG time. 5-2:13 Again felt solid. 6-2:09 don't know how many times these old legs have a sub 2:10 left in them, so I went for it and did it!  It was much nicer doing these 1/2's on a road than on a track.  The wind did help some, but more often than not, it was blowing almost straight across, I just had a good workout today with good leg turn-over and drive.  (Cumulus blue 242.15)

AM - 8.55 Washington Loop w/ James and then Sandberg's Pond. Pretty uneventful. A bit hard on the joints (hips/knees) this morning. (Landreth 220.8)

Pool Running - 15 mins.

evening - 8.5 Club run on Chuckwalla Trail.  I was very, very slow.  Legs were pretty much just spent.  (Cumulus silver 511.4)

AM - 14.6 Parkway w/ James then a couple more around Washington before practice and then up into upper Green Springs. I am pretty well spent. Although for a short while around miles 7-10 I actually felt pretty good. Hopefully I feel a little better tomorrow so I can have a short at a PR. (Stratus red 384.6)

afternoon - 5.7 went out to Sienna Hills Park and ran two miles barefoot. Felt good. Hard to believe that just two days ago it was snowing on the mountain and I could see my breath in the morning. It is warming back up toward normal. (Cumulus red 557.2)

morning - Well I had good intentions with this race, but shut it down pretty quick.  Started with a warmup of the loop the course (10K did the loop twice) - noticed that the course was measuring long.  My plan for the race was run hard from the gun and hold whatever I could.  I also decided to run with just my watch, not the garmin; I'm not sure why, I just though it might help me focus on racing instead of all the pacing...  First mile was 5:04, a little quick, but not really if that's where I am going to be eventually, and I wasn't working that hard really.  Stayed about the same distance behind the 5K leader throughout the first half of the race.  Then coming close to the turnaround, I just shut it down.  I didn't feel as quick as I knew I needed to be to get a good time, the race had no mileage markers for the 10K (besides mile 1) so I couldn't even get splits, and there was no racing going on to make me drive.  So I just figured to keep it steady and win, but live to run hard next week at Summer Games, which is what I am going for anyway.  Ran James in, he ran well and got 4th, then cooled down with a few of the guys.  Nothing to thrilling.  (Stratus 459.8) (Ohana 48.95)

Hit goals pretty good for the week.  Great 1/2's and right on with the mileage.  Didn't hit the water as much as I wanted and missed a couple core workouts. 

Goals for next week:  Be fresh and determined for Summer Games and let that lead me right into WBR.  Mileage should be around high 80's this week.