Running

7.50 in 59:35.  Ran first 4 with Mark and then I added on by going down by the new jr. high.  Felt better after about 4 miles and everything was in the low 7:40s after the first 2 miles.  Pretty sore from the run on Saturday.

PM 4.0 on the TM.  Easy.

2 mile warm-up.  3 mile tempo 6:46, 6:47 (had to stop and start watch so that I could jump across the ditch in the road that was created to alleviate flooding), 6:34.  2 mile cool down.  Very flat loop route out to Saratogo Rd and then over to Center St.  Tempo miles felt hard and I think my pace is all over the place when I'm running the tempo.  Legs (quads) were still very sore during the run.

9.50 in 1:13:52.  7:47 avg.  Standard route and then added on by going out to Willow Park.  Wanted to cross under Main St. but the tunnel was almost filled to its height due to the flooding.  Had to back track a bit to finally get across.  Legs didn't feel good, but I was in the 7:30s and 7:40s for most of the run after the first 2 miles.  Even had 1 or 2 in the low 7's.  I need my legs to come around.

PM 6.25 in 51:09.  Started at Jr. high and ran out towards Willow Park on the JRP.  Felt better than anticipated.  Left knee is a bit bothersome and legs are just sore overall.  Will back it off tomorrow.  

4.0 slow miles on the TM in the PM.  My legs got nothing in them and they are just sore.  My plan is to get up earlier tomorrow and run long and hope that the easy day today benefits me tomorrow.  I think I'm still feeling the effects of not running much last week and then all of a sudden running 17 last Saturday and then really increasing my miles this week.  We will see how tomorrow goes.

14.0 in 1:48:58.  7:47 avg.  Up to Smith's Marketplace via 300 West and back all the way down Center St. and then down by Loch Lomond and up 1100 West and back home.  First 4 were all over 8:20 and then from about mile 5-12 I hit a good, relaxed stride.  Lungs felt good.  Legs were good and I was able to push it pretty good.  Legs got tired toward the end, but this was the best I've felt all week and the best run I've had all week.  Left knee continues to be sore and worries me a bit.

6.25 no watch.  Ran out from Jr. high to Willow Park and on the JRP.  Felt better than anticipated.  Got my miles right were I wanted them this week, but it felt like I had to work real hard for them and my body didn't respond that well.  Would like to get right around 60 next again, but hopefully the legs feel better.

 Watched the UV races today.  Saw the leaders of the half at several different points.  They make it look so effortless (although I know it's not).  It was exciting to see how close they were, and then to see the leader not make the last turn.  Very inspiring, but I'm glad I wasn't running.  Lots of fast runners today.