Relentless

AM - 7.15 Green Springs. Back at it again. Woke up good, and weather was nice. Run went smoothly with only minor tightness in the knee. (Precision 106.3)

afternoon - 12 River Trail to DC and back. Run was going well with splits around 6:45-50 on the way down. Turned around and headed back and then realized I was supposed to be hitting some Tempo miles, so I got speed up and then hit the lap button. First was 5:48 - pretty good on the 2% steady incline back up the river. Then I hit a 6:09 which included a short but steep hill to connect back to Riverside Dr (I did notice that the trail may be finished, however. And I am going to go explore to see on Weds.) At this point I wanted to stop, but decided to keep it moving as best as possible. On Riverside the uphill continued and my time slipped more; until the last .2 when it evened out and I brought it back down to 6:09 again. Here I decided to go until I hit the big climb back up 2450 to PVHS - I thought it might be about .75 miles - was about right, so I pushed up the hill to hit the full mile (since I was actually supposed to do 5 tempo miles and this would only make 4) and hit it in 6:11. Wasn't the best Tempo run ever, but I did it and got the legs moving, lungs breathing, and heart racing. I am not as fast as I was a couple months ago, but that is okay. I'll keep the mileage steady near 100 and start bringing in a little more tempo. (Stratus 60.15). Then weights (took leg lifts a little higher, but still less than usual) and 1.5 more miles of cool down (cumulus 483.55)

AM - 5 Washington Loop. Nice run. A little sore from not using the stick after yesterday's workout like usual. (Cumulus red 390.15)

afternoon - 9 GS/PL/Middleton.  Hadn't been out on the trail in a while; it was nice.  Unfortunately, I had developed a pinched nerve in my back throughout the day and it was giving me a lot of problems.  As I started the run with Ruth I wasn't sure I was going to be able to go too far - but it actually started to loosen up a little throughout the run.  (Paramount 302.95) 

afternoon - 10 River Trail.  New section of the trail is finished (hooray).  Run was tough; I was very tired and tight.  Stopped on the way back and stretched for a few minutes and things started to feel better just as I finished up.  (Cumulus silver 248.3)  Then 6 x barefoot grass striders.  I have really got to get these back into the weekly routine.  My hips felt off and painful.

evening - 5 treadmill @ 1%.  Needed to hit my 5 from this morning (back was hurting so bad last night I couldn't sleep - so when I finally fell asleep, I slept in).  Took it easy at only 7:30 and just tried to relax.  (Cumulus orange 407.3) 

mid morning - 5 Mall Run. I have been very tired lately, and once again I couldn't get up - I can't be so lazy about it and need to just do it. So I sneaked off during my prep and got a quick 5 in. (Precision 111.3)

evening - 12.1 Club run down SC Parkway Trail to Ivins and back.  Came in with a very negative attitude (not about running, but about life), but the run helped me think about a few things (not to be such a moron and to get rid of my wo-is-me attitude).  Started off with the large group (16 or so runners).  Chatted with Steve for awhile and then ran with Ken for awhile.  Then found myself alone as everyone headed back.  Planned on going 5.5 out, but had to extend to the church to find a restroom and suddenly Hayden was there.  Planned on coming back at a progressive tempo (2 at 6:30, 2 at 6:00, 2 at 5:45).  Hit 6:29 and 6:20 with Hayden then he fell back after working hard to catch up in the first place.  Then went 5:58 and 5:55.  The last two were the last rolling mile of the trail and then the incline up to the store, hit a 5:52 and 5:50 (was pleased because on flat these times would be under 5:40).  Felt good to move a little and enjoy a run.  (Stratus 72.25)

AM - 5 on Washington Loop. Slept good and woke up easy this morning - very nice. Run was slow and relaxed, just what I wanted. Not as cold out because of the cloud cover. (Precision 116.3)

afternoon - 10 I'll just call this the Mud Run.  It had been raining for hours and hours straight, so at first I thought about avoiding any dirt.  But the more I got going the more fun it sounded.  So I went out from PVHS on the Parkway 8 miler, then instead of dropping under the freeway, I went up tortoise fence road and across on to the golf course and back.  The mud was amazing.  For about 4 miles every step I took was an adventure.  I was slipping and my shoes were attempting to be sucked off.  My legs were absolutely covered in mud.  It felt like I was in some extreme cross-country race; it was awesome.  (Paramount 312.95)
 

morning - 18 Quail.  STILL raining in the morning.  I've never seen it rain for this long in So Ut.  So I went out on my Quail Creek run, but made it an out-and-back at the 9 mile mark because I knew the stream would be running very high and I wouldn't be able to cross it.  There was water flowing everywhere - great!  Run was pretty good.  Didn't time it, but noticed the clock when I got back and had a by it, had a better run that last week's 18.  (Stratus 90.25)

Got to 100 this week!  Also hit a few good tempo runs, so I feel good about that.  And most importantly - had a blast in the mud and rain!

Goals for next week:  After building for three weeks, I am taking this week back a little (90), Hit some solid mile work on Monday (got to get a little hard turnover for the 1/2 in a month), and finally, try not to stress so much about everything.