Relentless

AM - 7.15 Green Spring. A little easier to get up this morning because of the time change. Nothing to thrilling on the run. Just did it. (Paramount 262.8)

afternoon - 8 Washington Parkway from PVHS with Austin and Kimz.  These two smoked it - ave was 6:45 for the whole run.  Then weights.  And finished with 2 cool down on DI. (Precision 45.65) 

AM - 5 on treadmill @ 1%. 1/2 mile warmup and then just hit it at 7:30, didn't have a lot of umph and could tell I needed to keep it easy. (Cumulus red 380.15) Weighed 149.5 this morning.

afternoon - after getting my daughter tracked down after she ran away from school (1st grader) went out on a 9 miler with 6 tempo out and back to Middleton.  Started with the extension and then went out toward Middleton.  Had trouble warming up, muscle-wise, and wasn't sure if body was ready to hit a tempo.  Decided to get into after crossing Green Spring light at 2.75.  This would mean Tempo for the next 2 out and back and a hard section up FireStation Hill and back toward my house for the final two miles.  Started off just getting into it through Middleton (part gentle down/gentle up - 6:00; Then the next mile was mostly (.8) up Middleton Heights - 6:30 a little slow, but pretty decent climb; Then turned around and back down MH - 5:38 used the hill, but legs were loosing it; Back on the gentle roll of Middleton and across the intersection - 6:00 I felt pretty spent, my legs felt like Paula Radcliff's looked at the end of NY; Slowed for just a second and then told myself I wasn't going to give in yet and would go at least the next 1/2 mile to the base of FS.  When I got there I decided I should finish the 5th mile off - 6:30, was at 6 until the hill; Figured this last tempo mile was more moderate with just a few climbs so I should finish it off - 6:18 not great for a tempo mile, but at least I tried it; Finished off with whatever mileage was left around the extension.  Not a very good tempo workout.  It was probably too soon after the 10K, but I am glad I did it.  Lately I have been giving into my fatigued legs and mind, so I am glad I at least kept pushing today.  (Precision 55)

AM - 7.15 Green Springs. Not as hard getting up this morning which is always nice. Run was pretty slow - no watch - I could still feel some of the last week in my legs. (Paramount 269.95)

afternoon - 12 River Trail to DC.  Forgot watch today which was probably good.  It allowed me to just run how I felt, a bit tired, and not worry about trying to hit some pace or negative splits which I have done the other 2 times I ran this.  Construction on rebuilding the trail where it washed out because of the floods is in full gear as I had to dodge multiple tractors and diesels.  (Cumulus silver 187.05)

AM - 5 Washington Loop - backwards. Temps are nice, pace was easy, life is good. (Cumulus orange 402.3)

afternoon - 1.5. .75 warmup around PVHS fields and then weights, followed by .75 cool down.  (Landreth 452.7)

evening - 9.5 Club run Sunbrook.  Got off to a quick start with Hayden and Austin (Those high schoolers are always pushing the pace).  Then got comfortable.  Made sure Jeff was in sight and knew where he was going, then went with Steve.  Hayden was long gone, so Steve and I got a pretty decent pace going and ended with a couple 6:00 miles.  (Paramount 279.45) 

AM - 5 Washington Loop. Nice little run. Made it through the whole week getting up! Tomorrow is supposed to be 15, but I am not sure how I'll do it with our run-a-thon. Last year I just ran a bunch with the kids and hit 10 or so. (Cumulus 482.05)

afternoon - 10 Junction.  Took it out nice and relaxed and just had a good solid run.  Ran in new Asics Stratus that Steve ordered for me.  Felt good: light, cushiony, and quick.  (Stratus 10). 

throughout day - 18 on PVHS track.  It was our cross-country run-a-thon fundraiser, and I made a goal to run 3 miles with each group each time they ran (so 6 times x 3 miles).  The pace varied; sometimes I was cranking out low 5:00's and other times I was able to relax a bit and hit mid 7:00's.  The hard part was the start and stop.  Usually I had about 1 1/2 rest between and it started to play havoc on me.  By the last few sets, my right knee was swelling and in a bit of pain.  The limp and pain and swelling has stayed with me.  Team got 110 3/4 miles in ( just short of last years 112), but we have a bigger team with more of a range in skill as well.  We had fun and made some money.  (Precision 73)

Ran more miles than I was supposed to this week, and I wonder if that added to the issues with my knee.

Goals for next week:  get my knee feeling better, even if it costs me some running time.