It's just that simple

Treadmill - 40:05

Took an easy day today after driving 11 hours yesterday and racing 5k. Did an easy run on the treadmill at a 3% grade. Legs actually felt great, but I just thought I should take an easy day.

Weights, core & stretching: 20 minutes

A.M. - Neighborhoods - 16:05

Slow run at 6 am. Legs hurting a bit. Feeling kind of exhausted.

P.M. - Track practice - 15:37

To the depot and back with the team. Was going to run 10 miles solo on hills after practice, but I came home and ate some food instead. I realized I needed an easy day and decided to bag the rest of my planned workout. It's been 3 1/2 weeks since a day off so I'll stick with my 4 miles on 2 runs today!

2 mile warmup, hill workout, 2 mile wd

I felt exhausted again after track practice, but managed to make myself get in some hills. Warmup and warmdown in Ann Morrison Park and on the greenbelt.

The workout was 2 sets of the following:

4 x 45 sec dirt hill, jog down recovery; 50 seconds hard on the flat; jog 4 minutes

4 x 1:00 Americana hill @ 5:43/mile pace, jog down recovery; 50 seconds hard on the flat; jog 2 minutes

My achilles was hurting quite a bit on the warmdown, but other than that, I'm glad I gutted out this hill workout. Probably will hit the trails the next couple of days and maybe race another 5k on Saturday.

Table Rock - 1:20

Ran from the greenbelt up Castle Rock to the backside of Table Rock. Trail was rutted and pretty uneven, but it was a nice sunny day and I got through this pretty easily. Achilles is still giving me some problems today.

Canal banks - NT

Just a jog/shuffle with Leo. Not feeling much better -- achilles, body aches/cold and motivation. 3 days of crap (2 days no running and one day with a 2 mile shuffle). I think it's time to just gut it out tomorrow and get back into regular training. I know 2 days off isn't going to help the achilles at all (never does), so I guess I'd be better off just to keep running through like I usually do. I'm not sick enough to take days off, just bad enough to make the runs a bit tougher than usual. Enough whining. Back to running tomorrow.