Relentless

AM - 18 Green Springs then Middleton w/ James where we bumped into Clyde and then finished off 3 w/ Clyde on the Parkway and over at Maverick. Run wasn't quick, but it wasn't the worst thing ever. A little fatigue started to set in by the last 5ish and I kind of wanted to be done. But now I am happy that I finished it up. (Cumulus white 18)

Pool Running - 15 min (1on/1off)

PM - 8.75 Club run from DC to Webb Hill to measure hill workouts.  Clyde, Logan, and I were all pretty spent, so it was nice to just keep it real chill and enjoy a few bugs.  (Stratus red 414.5) 

AM - 12.15 Green Springs w/ James and then XC up to Tortoise Fence. Not so fast, still recovering. (Stratus Bee 20.4)

afternoon - 6x400's (6.65). Very Hot! Because of the heat and still not having a lot of juice, I wondered if I should do these. But I figured if I kept cool about the times, I should try them out. Jogged over to Pine Valley Townhomes road and dropped off my waters (1 at the top where 1,3,5 would start and 1 at the bottom where 2,4,6 started). Then I went up the Parkway and drenched my singlet - it felt great - and went back around to do the repeats. Kept a level head about the times and just tried to keep solid form and good turnover. 1-1:18, 2-4-1:19, 5-1:17, 6-1:19. Then just smiled that I had made it through the heat and jogged on home. (Cumulus silver 532.9)

AM - 10.15 Fields w/ James and then around Washington just a little to hit the 10. Pretty sleepy this morning, but everything is feeling pretty good. Today's runs can be as slow as I feel so that is nice. (Cumulus white 28.15)

afternoon - 6.7 Highland lower Grapevine. Beat the heat! It was only 99 when I finished up. Kept it very easy and relaxed with water stops. (Cumulus blue 287.9)

Pool Running - 20 min (1off/1on) I am getting pretty decent at this, especially the hard sections; and can really feel it working me.  Is it helping?  I imagine it would have to a little, and it is fun so... 

AM - 11.10 Highland Lower Grapevine w/ James and then XC went out the same way, I just went 3 with the middle group. (Landreth 258.3)

Pool Running - 20 mins (1off/1on)

PM - 10.2 Club Run.  Nice to keep it fairly easy.  Hopefully I start to feel a little quicker here next week.  (Stratus red 424.7)

AM - 8.1 Around Washington easy and then XC practice Parkway with Ryan and Ashley.  Pretty glad today is a bit less than the rest of the week.  (Cumulus white 36.25)

afternoon - 6 Treadmill.  Pretty crappy.  Had a 1200 workout planned, but just as I finished up swimming today, my left hip really locked up and was giving me some problems.  Add to that, I had to run on the TM today.  Starting out, I wasn't even sure if I was going to be able to go at all.  8:34 pace was giving me major problems, so I took it down to 10:00 pace and the hip felt pain free.  So I worked it up slowly and then stretched good.  Then I decided I should try the 5:00 pace for the 1200's and immediately the pain shot back and I backed it right off.  Went back to the 10:00 pace and let it just ease and finished with 3 miles at 7:30 pace.  Not very happy about it.  (Cumulus red 575.25) 

AM- 20 Utah Hill - 10 up and 10 down.  Ran with Logan, Bill, Marcie J., and Hayden.  What a great workout.  Climb over 2300 feet from 2400 to over 4700 feet in the first 10 and then finish with a strong 10 to the bottom.  Overall ave. was 6:57 with the important part being the last 8 that were all right in the 5:30 range, some just below, the last couple just above.  I had to really work to keep on it.  Watched Logan really stick his last section and pull away from me, but it kept me more focused as that is where I am aiming to be.  Great thing about this run is that after doing it, I know I am a better runner because of it!  (Stratus Bee 40.4)

Week was a little mixed.  Good recovery, but I allowed too many extra miles to sneak in (a couple here, a little longer there) and it added up to be some of the problem that led to a poor workout yesterday afternoon.  But today made me more positive.

Goals for next week: Stick closer to planned schedule.  Two weeks left of this quicker phase, so I need 400's and 1200's to round it out (so I won't really kill on the hills Monday).  Keep on three or four days of pool running.  And keep hitting core workouts each day (I think it is making some difference).