Philippians 4:13

We took the kid's to one of their friend's birthday party yesterday at a climbing wall.  While I was there helping tie one of the kid's off to help belay them, another kid let go of a wall behind me and swung right into my lower back and knocked me down.  My back has been sore since then and is still a bit stiff. 

Went out a bit later this morning in calm and warmer conditions (23 degrees) to help stretch out my back.  Started off very slow but it hurt so I sped up to just at or under 7 minute pace and focused on my form and it felt a lot better.  However what felt like easy MP was only just at 7 minute pace, so my stiff back was still an issue.  Went 6M in 44:40.

Spent the rest of the day taken down all the Christmas decorations, now I am pooped and my back is still stiff.

Felt like doing something fast this morning, so I hit the TM at the gym for a tempo run.  8M in 6:03 avg (48:23).  1M easy, then the next 7M at between 6:11 and 5:39 pace with 3M sub 5:45.  Felt really good at the end.  (Stratos)

I have training all week, so lunch runs will be short if at all depending on the lunch break.   4.75M around the greenbelt at lunch in 31:57 (6:44 avg) on a nice sunny day with good temps.  Felt great!  (Progrid)

8M on the TM at the gym this morning in 49:35 (6:12 avg).  1M slow warmup, 2.5M at slow/medium MP, then 2M at 5:50ish pace, a 0.5M breather at medium MP, then another 1.5M at 5:50ish pace followed and finally a slower cooldown for 0.5M.  My back is still a bit sore from last Saturday's climbing incident, but getting a better.  (Stratos)

4.25M at lunch around Freeman Park (4 loops) in 29:57.  Nice and easy pace on a slightly colder, cloudy and  a light breeze that made it cold.  Nothing special, just a short run to get out and get some fresh air during boring class.  (Progrid)

8M outside early on a warmer (27 degrees) and calm morning.  Easy run after the faster TM runs the last couple of days (1:00:25, 7:33 avg) and due to my back still being a bit sore after sitting on crappy chairs in boring class for the past couple of days.  (Trigon)

4.25M in 26:25 (6:13 pace) at lunch time in warmer and mostly calm conditions.  4 loops around Freeman Park, pushing the pace a bit today to get a harder run in...felt great and relatively easy (more gears if I needed it).  Back to class...groan! (Progrid)

8M early on a warm (35 degrees) and calm morning.  About an inch of new snow on the ground with some light snow coming down, ran easy recovery run in 1:06 just to let the legs have a bit of a rest.  Last day of boring course...yeah!  (Fireblades)

Training course is over...yeah!  Rewarded myself with a nice easy run around the greenbelt in warmish but slick and slushy conditions.  6M at a 7:15 average pace...just nice and easy recovery still.  (Progrid)

I slept in this morning and went for my long run after taking the kids to school.  Started easy to get warmed up running the first 5M in just under 7:30 average pace, then sped up for the next 5M to around 7:00 pace.   Just before the 10M mark, I ran into Dan S who was just starting his long run for the day and ran the next ~5M with him in around 7:20 pace.  At the 13M mark, my lower back started talking to me and never stopped for the rest of the run.  My goal to get to slow MP for the last 5M didn't happen due to this so I ended slower than I wanted to in 2:26:31 for a 7:20 average pace.  It was a glorious sunny day for the run with temps in the 20's and the roads and pathways were mostly clear (ran through Snake River landing and back with 2 loops around the greenbelt and Freeman Park).  

I slept horribly last night, my back is still sore, my shoulder is sore as well.  Very easy recovery 8M run in an embarrassing slow pace that I won't even right down.   Colder this morning, only 12 degrees.  

I couldn't end the week on such a crappy run, so after taking the kids swimming at the club while Kami worked out, I ran home the 3.05M in 21:07.  Better end to the running week in nicer, warmer temps.