Relentless

afternoon - 10.25 Foremaster/PVMS.  Typical Monday run.  Molly's Mile at the end with Laney running.  (Landreth blue 496.4)

afternoon - 11.5 Washington.  4x1/2's.  King's Row 1/2's again.  Kept the same number and hoped I could push a little quicker - I did, but didn't feel good throughout.  1-2:26, little better start than last time, but I felt very forced and tight; 2-2:22, first 1/4 was same as #1, but finished a bit stronger; 3-2:19, wanted sub 20's on the last two so I pushed this one pretty hard; 4-2:15, tried to dig in deep, felt it by the end.  3 mile cool back to school, but didn't have time to lift or plyo today (bummer - I finally get on a schedule and some days just have other things).  Molly's Mile and a little more with the girls riding their bikes.  (Ohana racers 452.25)

afternoon - 13 Grass/Green Springs.  Went for 4.5 barefooting this afternoon - which is always so nice; then the team ran up GS and ended with 8xbarefoot striders.  Molly's Desert Run.  (Barefoot '10 134.75)(Cumulus white 847.4)

evening - 9.25 Club.  Nice evening club run.  Didn't push the pace much, just chatted and enjoyed.  (Stratus black 739.2)

afternoon - 11 Starbucks/Old Man Hills.  Warmed up with the team and then took off over to hit some Old Mans.  1 and 2-1:20, felt a bit stiff and wondered how it would go, but started off okay; 3-1:17, 4-1:16, 5-1:15, 6-1:13.  Added one more and ran them same or better than last week, so that is good.  I just tried to focus on extended the initial hard push further and further each time as I figured I was probably actually slowing down.  Just a little bummed at the shoes I was wearing.  I hadn't thought about the workout and wore the Frees; they just aren't any good for a workout, although they are light, they are big for me and don't have a fast feel to them.  Hit some around the neighborhood with Molly and some with Laney.  (Free 376.45)

morning - 17 St. George Half Course.  Got the "Elite Tour" of the new St. George Half Course this morning.  Course should be good, but it will be slower than the old Painter's.  Starts at Fossil Ridge and goes up Mall Dr. for over 1 mile (a pretty hard initial mile, will slow you down or burn you up).  Then down 2450 and connect onto the Trail (of course this section I know very well).  Down the Trail to the Dixie Center (the old area of the course) and across the bridge and up the Bloomington Hills side, but staying low.  Cross back over to the other side of the trail and back up to Fossil Ridge.  After a little warm up, Clyde, Logan, Aaron and I started to move the pace to 6:20-30 without really noticing and then we bumped into Steven who had missed us at the start and the pace opened up.  This was the first Tempo push I have had since the marathon - it was great, hard, long, tiring and I am sore!  Went around 5:30's for about 5 or so miles.  We ended with about 1.9 cool and then I took the dog around the neighborhood for a bit more.  (Boston 363)

Week was good in every way except weights and plyos (I wasn't able to make the time to hit at all, bummer).  But speed sessions were solid and today's tempo was unexpected but great.

Goals for next week:  Same stuff - 65-70 miles, enjoy life, hit some good workouts.