Relentless

AM - Big Workout #10 7MP - 16 Buena Vista/Treadmill.  Started off warming up with the Buena Vista loop and Molly's Mile and one more on the treadmill.  Then ran the 7 miles at 5:33.  Really felt pretty comfortable with just a little effort.  Cooled for 2 more.  (Stratus grey 269.1)

afternoon - 5.5 Grass/DI.  Ran a few on the grass and then DI.  Hip felt decent today, just a few kinks.  (Barefoot '09 146.15)(Landreth 945.9)

AM - 10 ACx2/laps.  Molly's Mile, then over to school and Hart's and a couple AC runs with some laps.  I thought the hip might be in some major trouble today - was having a swimming race with Rylee and I felt a huge pop right where it has been hurting and a major shot of pain - but it felt about like the first of last week, some soreness nothing major.  (Stratus black 450.15)

afternoon - 5 DI/Dogpound.  Ran out with the Level 2 guys/girls as they did their AT.  Hip didn't have much pain, just a general ache and weakness.  (Landreth black 724.85)

AM - 6.5 Green Springs/AC/laps.  Not too much this morning as I had to ditch out on the second AC with so much to do to get ready for class today.  Hip had same feel as yesterday - weak, but not really any pain.  (Free 17.5)

afternoon - 10 grass/Lava Point.  Ran a bit barefoot on the grass and then took water out to the team and ran with them for a bit down by the river on the trail.  Hip still weak and achy.  (Barefoot '09 148.65)(Landreth blue 54.7)

AM - Big Workout #9 10x2 min CV/3 TM - treadmill.  Warmed up for 6 in the Five Fingers with no pain in the hip.  Then got into the 2 minute fartleks.  This isn't too bad a workout; each repeat is over before you realize it, even with only 1 minute recovery.  Enjoyed watching my final recording of the World Championships (5000, 800, women's marathon and 1500, 4x400's - all good races).  Had the pace at 5:10's for the first 8, then 5:07, and 5:05.  Then hit 3 miles at Tinman (5:52 for 2, ending with a 5:47).  Cooled down for 1 with Molly.  (old Ohanas -9)(Five Fingers 64.1)

afternoon - 5 Shoe Run.  The workers kind of got mad at us (and apparently even called the cops on us - but they caught the next group of boys behind us... sorry guys!), but we worked our way through the construction and then took a swim in the pond.  Pretty hot out.  (Cumulus gold  442.3)

AM - 22.5 Fields/Harts/2xAC/laps.  Up and at 'em early to get in the long run this week.  I just tied it in with practice this morning, so I ran the fields loop from school and threw in some quicker miles from 11-14.  Then ran AC a couple times to finish it up.  Have been really working on figuring out my hydration this past month.  I think I have developed a pretty good rotation. Hip only hurt for about 50 meters when I picked up the pace at first, but nothing else throughout the whole run.  (Triumph 238.3)

afternoon - 4.5 Starbucks.  Easy run out to Starbucks.  Plenty hot.  (Five Fingers 68.6)

AM - 10 Middleton.  Just a nice easy ten before the big race.  Molly's Mile.  Hip feeling great.  A very good run.  (Landreth orange 423.7)

A good solid week.  The workouts weren't bad and got some solid mileage in (first 100+ in a couple months I think).

Goals for next week:  Things should look about the same, don't go over 110 miles.  Keep taking care of hip, so it keeps feeling better.