Relentless

5xmile on cemetery loop (11/13)

3.5 miles warmup

1st-5:30 felt good and quick - thought I was faster

2nd-5:27 again thought I was faster

3rd-5:26 really pushing and I couldn't figure out why times weren't closer to 5:20, then I realized I that although I was getting similar times to 2 weeks ago, I started off much quicker - 5:30/45

4th-5:22 really dug this one out and started feeling much better about the workout

5th-5:30 finished at same time as 4th two weeks ago and no slower than my slowest this week.

.52 cool jog between at about 4:30-5:00 minute whereas 2 weeks ago it was 5:00-5:30.

Miles felt good and hard. It is hard to enjoy this workout while doing it, but after accomplishing it, it feels great. In a couple weeks... 6.

W-153

RHR-45

Went looking for a new 8 miler for my runners. Went from PVHS into Washington and up the Parkway Loop and back through Washington to PVHS, only needed to add .15 to make it a true 8 - so I just went around the track once.

One of those great runs that you just don't want to end. It started off cold and just got colder. Ran the first mile (uphill) in 6:27 and thought that this was going to be a quick day, so I just kept it at the easy pace of 6:30 or below. On the fifth mile (uphill on the Parkway) time slipped to 7:10, but that is not bad for that section of the run. Then I decided to go marathon pace in for the last three and ran then at or just under 6:00. A great run, and I felt great after - really exhilarated.

Weights

W-151

RHR-42

AM - 8 out and back to Red Cliffs Outlets

Went to bed with the best intentions of waking up and running, but lately all those types of intentions have gone out the window when the alarm goes off before 5. But today I did it. Was a little chilly at first, but it warmed up as I got going. Took it easy as a recovery run. All miles between 7 and 7:30.

Afternoon - 7xhills (11/22)

warmed up out to Sunrise Tire hill. Bitterly cold today, and I wasn't dressed for it. No gloves, no hat.

1st-1:53 strong but tired

2nd-1:53 strength leaving and feeling the affects of weights yesterday

3rd-1:55 time slowing and I am wondering about 7

4th-1:53 dug it out and brought it back down by convincing myself I only had a little left

5th-1:52 I play a trick on my mind that I only have how many are left after the repeat I am starting (so I am only thinking two left) and I push myself hard. I do this on all repeats and it really helps get me through

6th-1:53 just one left! But I really feel it on this one.

7th-1:57 legs are spent and I have to really focus to keep knees driving and arms pumping.

Good workout and I am glad it's over. Cooled down (Froze down!) by continuing down Foremaster then up Mall run reverse. It was so cold (temps near 30 and wind chill probably in the teens). I had to warm up my hands in my armpits they were so frozen.

W-151.5

RHR-40

short .4 mile warmup as I waited for Bill and Dustin. Then we headed out to the Riverside Trail (part of the River run) and then up 2450 and back Mall Drive to the park. Good recovery run. The weather wasn't too bad. We kept the pace between 7 and 7:30.

W-151

RHR-41

Ran River run with a few team members. Then went to the middle school to attempt to map out a x-country course. Didn't really have any luck figuring anything out - we just need a big grass park down here. Anyway about the run, I was very tired and it was good just to cruise it. Kept it at between 7 and 7:30.

W-152

RHR-40

Club run out onto the Industrial Desert run, w/o going up Webb Hill (I was way too worn out to try that). Kept the pace easy for most of the run and that marked my mentality and legs perfect. Then on the last two Bill and I picked it up. I hit marathon pace - sub 6 - for the last two. Solid end to a strong week.

W-153

RHR-42

Sunday:

W-154

RHR-42

Goals for the coming week - hit another week of around 70. The week is going to be busy with the house and Christmas picking up, but make time to do it all.