Relentless

AM - 5 on treadmill at 1%. 1 mile warmup and then 4 at 6:58. Felt like I had been up early running for a few weeks! (Cumulus 477.05)

afternoon - 10, 3 mile warmup to AC and then hit the track for 12x400.

1-1:13 thought I would be a little slower, not having done these for many months; 2-1:14; 3-1:13; 4-1:12 stayed strong through the first set (I break them up into fours in my mind, it makes it easier to handle than 12 or 16 or 20); 5-1:13; 6-1:13 really starting to have to work to keep form together and feet quick; 7-1:14; 8-1:14; 9-1:16 time shot up and I took a quick bathroom break, coming back I decided because of the break I would do 12 not 10 like was in my mind around 6; 10-1:12 brought it back and had a brief thought of hitting 16, it went away quickly; 11-1:15 fighting too hard now, I'll just do one more; 12-1:16 shows it was time to be done.

The fours went pretty good. I was happy with the times and that I was able to keep it together for most of the repeats. It wasn't 16, but it was solid. Legs were pretty spent by the end. Then I went and did weights - just 2 sets of the routine, as to not be too sore tomorrow. And then I went out and did a 2 mile cool down on DI loop. (Paramount 223.2)

AM - 5 Washington Loop and extension. Fought getting up this morning, but I ended up doing it. Glad I did. Wasn't sore or anything, but a little fatigued in the legs. Feel like I am getting more-and-more ready to roll. I made my final decision on Tucson - All they would give me was 1/2 price entry (not like I am some superhero, yet!, but having a very solid chance to win based on recent times, I thought they would do more than that. Whatever...) - so I won't be going. (Cumulus silver 137.05)

afternoon - 8 River Trail Run - felt the soreness, mostly from the weights, I think, but also probably some from the 4's.  Didn't ever really run out of it too much and the pace was nothing spectacular.  Ave was just over 7:00.  Did almost get hit by about 10 cars which was fun.  I felt like Frogger.  Usually this run doesn't have to deal with much traffic, only 2 lights where I have to stop, but today traffic was pulling out of every corner and store.  And none of them looked right when turning right...Ahhhh, my pet peeve.  (Paramount 231.2) 

afternoon - 12 out and back from PVHS down River Trail. I kind of like

this run, I may make it a regular throughout the winter. All downhill

out and uphill back. It does even out quite a bit along the river,

however. Really felt sluggish and out of it on the way down. On the

way back I hit mile 7 faster than I had done mile 6, so I decided to

try and negative split. And for the entire run back, I hit times

quicker than on the way down (not crazy, but 6:30-6:45), then I slowed

on the last 2 which have the more significant hill back up to the

school. But I did negative split by a minute and a half. Although I

wasn't blazing, it felt good to get the legs going. (Cumulus silver

149.05)

AM - 7.15 Green Springs Loop. Sleep running this morning, throughout the whole run. I spent most of the run at or near 8:00 pace. I just could get out of it. That is one of the things I love about the winter - most of my main runs/harder runs come in the afternoon when the temps are perfect and I am alert and can really do my best. Today however, I had to get a few more in the morning with XC awards dinner this evening. I'll still catch about 5 this afternoon and try to get a quick set of weights in. (Paramount 238.35)

afternoon - 5.3 Staheli Hill with Ruth and JFre.  Hadn't done this run in a long time.  I enjoy it, as it is a little change of pace and the hill work is consistent and hard in a part.  Came back and did weights (again just two sets, to avoid too much soreness - next week I'll bump up to three sets).  Then finished with 2 on the DI loop to stretch out and cooldown.  (Cumulus red 366.45)

AM - 5 Washington Loop. Felt quite a bit better this morning. No watch to compare pace to, but the run was just much smoother than the last few days and I felt more energetic. (Landreth 439.7)

evening - 8.3 SandHill. A beautiful and beastly run. The 1 mile sand dune always just about sucks everything out of you. But being out in the desert and enjoying a beautiful evening and sunset are all worth it.  Hit the last three miles dropping out of the desert at 6:20.  (paramount 246.65)

morning - 13.65 Club run out to Santa Clara and back through Ivins.  First run where I felt really good since the marathon.  I was really happy about this run.  The pace was smooth and I wasn't working to hit anything - it all just flowed.  6:40 ave for the whole run - slower at first and quicker at the end.  Ended with 4 miles of sub 6:20 pace (had another 6:20 in there somewhere as well).  Good ending to a good solid rebuilding week.  (Cumulus silver 162.7)

Week went well - got back into the weight room.  Hit the miles I wanted (80).  Had a decent speed workout.  And things felt solid at the end of the week.  Ready for another one.

Goals for next week:  Hit the miles at the same level for another week (80), then build up after that.  Have two good tempo runs - one on Monday and one on Weds.  Race fast on Saturday (10K) - win it!