Relentless

morning - 5.5 Twix. Nice and easy with the dog. A little gimpy in the knee to get going. (Kinvara lime 650.75)

afternoon - 6 Dirt Mile. 3x1000. Thought I would be able to get a workout in. Knee really didn't hold me back, but my lungs did. Took the first easy, just to kind of work into it and hit 3:20; then 3:15 for the 2nd; but half way through the 3rd, my breathing really struggled and I could tell it would be a lot of stress to push through the he rest. Finished it up in 3:20 and cooled on home. Glad to have had the opportunity to bridge the gap into what hopefully will be a better workout next week. Knee gave out on me pretty bad later this evening; obviously it isn't healed up yet and I need to be smart on it. (Pace 212)

afternoon - 9 Cit Wells. Thought I might get into the snow up by the cliffs. No snow, but ran through a super dope cloud bank pretty much the whole time up in the desert. Saw James and we were twin ears with some old blue marathon shirt. Let Twix off leash for awhile. See took off like a beast at first, but eventually came back and did a better job at staying around. Knee wasn't great; neither were the lungs. (Riders 503.75)

morning - 10.5 Green springs/Parkway. Took Ry over to run with the girls team and did a quick 5 miles in 32 mins around GS. Then a short 5min break to drive home and finished up with the Parkway Loop con Twix. A really neat morning with the fog rolling in and an awesome sunrise over a cloud bank lighting up a freshly white Pine Valley. I love living in Southern Utah. My knee is not too bad during the run, but before and after, it seems worse than last week. No bueno. Enjoyed a nice yoga session after. (Peg blue 120.75)

AM - 9.75 DogTown/Dirt Mile Tempo. Ran with a heavy heart this morning as our neighbor passed away after a head injury he got in a bike accident. He is the son of the lady who was hit and killed while running with Ally a year and a half ago. He was in my classes and on our team for a little. Good therapy to just go run in the cool dark morning. Dropped off the dog and then did 4 miles at 5:47, :46, :43, :42. (Pace 221.75)

0 - usual trip to SLC in the snow.  Merry Christmas. 

morning - 10.25 Sego Lily.  So glad I found all my supa cold weather stuff since it was 3 degrees when I started today. Tried to find some place that Twix and I could go with dying by car or ice. Basically ended up just doing sego lily in both directions and only slipped once; but it was a pretty hard fall and really set off some pain in the left knee and hip. (Peg Blue 131)

A better week for the knee sprain and getting a little bit more mileage and speed in. 

Goals for next: just about the same; continue to see improvement in the knee and get prepped to run a little quicker.