Relentless

AM - 16 Twix/River Trail. Goal is to cut my mileage down - especially on Monday - and be a bit fresher for tempo. So I slept in a little and only ran 3 with Twix. Then at practice we did our long run down the river trail via Hell's Hole. It was a very pleasant morning with a nice easy rain almost the entire run; very unlike the violent summer storms we most often get down here. More of the team was back today with just a few stragglers still missing for vacations and what not. Ended with barefoot striders. (Barefoot '15 44.5)(Peg Black 166.5)

AM - 15.75 Sullivan Tempo/Grass. A couple with Twix then down to tempo with James. Had my best tempo of the year, so that was a positive. Got my new watch - a Garmin 225 - so I was able to get splits for a change. That was kind of fun; plus I had a much better attitude coming in. Went 5:53, :47, :57, 6:09 up the hill, 5:40, 5:46. 5:54 ave. finally some fives! Over to practice for some easy grass barefooting. For a little reference, I checked out the heart rate at a few key points on the route (225 has a a super sick hr monitor in the wrist!) - started around 180-190, kept the hill at 185-189, the last couple miles were a little lower even though I was tired and going faster, but it did have some downhill grade 170-175. (Barefoot '15 48.75)(Kinvara Grey 85.25)

afternoon - 4 Sunrise. Just shy of 4, in the 30 minute easy run. Pretty nice for what the summer should be. Weights after. (Kinvara blue 248.25)

AM - 15 Twix/DM. Again, sleeping a little later and not getting as much in with Twix (I think she is mad at me for only going 4 with her). Then a progression with the boys on the Dirt Mile from 7:00 to sub 6:00 in the 5.5+ miles. Not as hard as we have run in the past at this point in the season, but we have really changed our focus and overall team concept this year at PV and I can tell it is going to pay off big time. They are really setting up for a solid season. I really can't say there is anything that I am disappointed about with them this summer - except the news that two of our awesome teammates and very important contributors to this year's and future years' team have a very high likelyhood of moving in a couple weeks (super bummed about that). Finished up with striders. (Barefoot ''15 50.25)(Riders 368.5)

afternoon - 3.5 Runway. Earlier I thought about getting out this afternoon, but I was pretty tired and achy all day so I had figured I wouldn't. Then Ry came home and needed her afternoon run. So I ended up going an easy 30 with her up toward Grapevine. It was fun to run and chat with her, and it helped loosen up a few of my aches too. (Mana 734.75)

AM - 15 Twix/Vernon Worthen. Five with Twix and the over to town for practice today. A grass lap warm up and then up the last bit of the mary course for a little long uphill run. Could tell we were all running on some tired legs today. Didn't push back down very hard at all. Did see the Dixie crew running around; good to know they have got a little something going this summer. (Barefoot '15 50.75)(Peg 506.5)

afternoon - 4 Sunrise. Just short of 4 again on a warming up afternoon. (Kinvara silver 501.5)

AM - 3.25 Twix. Some very slow easy miles with the dog to start off the morning.

Hurricane Pioneer Days 5K. 16:34

Then over to Hurricane for their nice little 5K. I actually really like this race a lot. It is totally low key; two cans entry fee, no bibs, simple timing, super size candy bar for the winner, donuts and chocolate milk at the end, correct distance - the way races should be, no huge production, just some faster fun running. Didn't run as fast as last year because I wanted to take the opportunity to help my boys who were there work on some packing (even if Jake did miss the start because of his issues). We had a good group through 1 at 5:28 (last year I went 4:58 on this one). A little bit of fall off for a couple guys in the second mile that we could improve and went through at 5:30. Then I pushed a little more and hoped they would all come with me. It strung them out a bit, but they all still put in good efforts. Hit the 3rd at 5:10 (so actually closed at 5 secs faster, but that was because Mitch and Paul were coming after me). Felt very fine and comfortable throughout. Don't know how much quicker I could have gone if I would have really tried to open it up, but I think I could have shaved off a few for those first two miles and been close to last year's time. Cooled back with the boys and yelled at the girls as they finished up. (Adios 376)

AM - 20.25 Quail. Didn't really have a plan, so I headed out toward Grapevine. By the time I got there I figured I would do the Quail Creek run. But with different beginning that I was headed out on. Throughout did 4x3 miles wi 1 mile rec at progression - 6:30, 6:15, 6:00 and 5:45. Felt pretty good; nothing was too hard except the last .5 up Highland that was pretty tough and I was spent; even though I actually had the overall feeling of being trashed. Pretty pleased win this morning's effort. (Peg Black 186.25)

Good week; things moved in the right direction this week.

Goals for next week: XC camp! Pretty stoked, except the prep; enjoy time with the team and have a great experience (and no one get hurt).