Relentless

8x400's

4 mile warmup up Green Springs with a few team members helping them with form. Then hit the track and started pumping out 4's. 1:14,1:15,1:16,1:16,1:16,1:16,1:16,1:15. Going for 5K pace (I used 5K goal pace which is 5 min miles 15:30 5K) which is 1:15. As I crossed line took it to a 100 jog that despite how tired I was always turned out to be 35 seconds and then went right into the next 4. It was a quick and tough workout - not much recovery. But that also made it nice, one-after-another then done. After went on a 2.5 mile cool out to PVMS and back to PVHS.

W-155

RHR-42

What a tired run - up Green Springs onto the Powerline Trail to the Watertank, then extended up Turkey Farm road past the end of the pavement to make run 12 instead of 10.5. I was wiped out from the beginning. Overall ave. was 7:23 (which may not be horrible, it is a hard run - I'll look back at other times I did the run), but I was wiped out. I didn't realize the 400's had taken so much out of me yesterday. I was also experiencing a lot of achilles pain - tendonitis coming on? So I jumped on that and iced it up big after the run and this morning.

Other injuries update - PF still aching here and there. It feels about at the point where it was before I stupidly ran in my old shoes about 3 weeks or so ago. Left Pinky Toe definetely broken. Still giving me a lot of pain especially when bumped or step on a curb of rock wierd when running. Other then that, legs feeling strong (until yesterday) and doing well.

W-153

RHR-41

measured out a 9 miler for x-country team. Basically the same as yesterday's run (up Green Springs and onto the trail that connects with the powerline trail, but then cut down middleton trail instead of going up to watertank - I think the kids who are ready for such a long run will really enjoy this one - I have been trying to get some diversity in our runs, different places, terrains, etc...). Anyway ran that and then added a couple miles in the Sandberg's Pond area. I wish the city would buy this land and make a large park there. Fat chance that will happen though - I mean, why make something nice when we can just plow it up and sell it to the highest bidder and stick 8 homes an acre on it? I have no hostility toward the local development, however. Even if it is ruining the Southern Utah that I love!

Back to the run. Felt much better then Tuesday. Achilles was a little sore, but it warmed up quick. Kept icing it after. Had about 4 or 5 miles at 6:30 pace and overall ave was at 7:12 (not bad for a desert run).

W-152.5

RHR-39

1 mile warmup before club got there. Then a good run with the St. George Running Club up onto the RedHill trail. Was flowing really well so I continued down Main Street down to 700 and over to the college and around a bit. Ran really well today. Achilles didn't bug me. One of those days that you just want to keep going.

W-153.5

RHR-41

PM run out to Junction and through Coral Canyon as to stay off main road since I almost got hit numerous times on the way out. Run went well. Not a killer pace, but okay. Started to feel a little hip and knee pain near the middle/end.

W-152.5

RHR-41

Club run with Steve and Bill. Went from Dixie Center through Green Valley, up by Snow Canyon HS and Entrada. Then went up Chuckwalla Trail. Georgeous trail, but from the bottom of our run to the top of the trail we had gained 1000 vertical feet. I think it wiped all of us out (me for sure). On the way back down Bluff we picked up the pace a bit, down to below or just above 6 for the last 3.5. Left me pretty tired for the rest of the day. Even started to cramp up today during my daughters' dance recital.

W-153

RHR-42

Sunday:

W-154

RHR-41

Met goals on miles this week (and in just 6 runs - which is what I was most excited about).

Next week's goals: hit 70 again and bring back some mile repeats on Monday with solid times throughout. Keep hydrated and feeling healthy.