I'm retired from racing. Really.

AM- 6 miles and 9 shooting stars.

PM- Parked at the canal, ran to first dam (6:50 pace- pretty fast start), then met Dan, ran to river trail (a bit slower), met Cody and Paul, ran to spring hollow and back (~7:50 pace), then back to the end of the canal with Dan (7:30-7:40 pace).  Then did another lap plus a bit more on the canal for more miles, running 7:15 pace.  Total was closer 15.5 miles, 1:58:00 exactly.  Good to start the week off with some miles.

Dan and I saw Drew Michener at first dam on the way back and talked to him for a bit- he was just coming back from a trail run.  Good to see him.

Elite- 163

Ascend- 107

AM- 5.5 miles

PM- Very hot.  96 degrees at the start of my run.  Ran to the end of planet walk (2 miles, 14:50), then wanted to do 5 miles at about marathon pace (6:00/mile), back and forth on the path.  Did 6:14 (not warmed up yet), 6:00 (dead on), 6:01, 5:53 (feeling good- stretching it out), then 5:48 (rather fast- LT pace). 

When I finished, I decided I had one more in me and wanted to see what I could do- I busted out a 5:26 and felt great, then ran 2 miles home.  That is faster than my splits in the 5k type races, recently.  Felt good to run sub-5:30 at the end of a run.  And, given that I was running in 95 degree heat on a trail that has some obstacles (90 degree turns, bridges, rail crossings), the "track time" would be faster.  And no GPS to tell me otherwise!

1:04:55 for 10 miles exactly- beat the 6:30 guy.  Fastest run of the year.

Finished with 90 minutes of great ultimate frisbee.

766-366

Omni- 346

AM- 5 easy miles

PM- 8 easy miles with the jogging stroller

Omni- 351

766- 374

Discussion topic: (i.e. I want everyone's opinions)- what do you think of Yasso 800's as training for a marathon?  Too hard?  Too fast (i.e. V02 max rather than LT or MP)?  Worthwhile?  Good indicator?  What do you think?  Anyone ever done them?

Yasso 800's are doing 10x 800 meters on a track, with each 800 ran at your marathon time (i.e. 2 min 40 sec for a 2 hr 40 min marathon), with equal recovery time between repeats.

Bad day.  I was planning to do a good track workout (6x1000m- my first track workout of the year).  I felt real sluggish running to the track, then discovered that a high school girls soccer game was going on.  My foot is sore so I wanted to run on something soft- I ended up essentially slowly looping around the LHS grass for the better part of an hour, occasionally watching the game.  Makes me miss soccer.  But I felt crappy the whole run and couldn't get going fast- probably a combination of high miles and 4 hours sleep last night.  But at least I got miles in.

Tangent- 43

AM- 6 miles.  Still sluggish, plus my left foot is hurting again.

PM- Planned 9 mile run was scratched.  Injury precaution.  No 100-mile week, but that is ok.  Healthy is more important.

766- 380

Did 1 mile warm up, then Cody, Dan, Logan, and James came to my house and we drove to the metropolis of Newton. We met my work running club there for a nice 18 mile loop through the rolling hills of farm country. Good run- my foot didn't hurt too much and my legs felt pretty good- not as fatigued as at the end of some long runs. Relaxed for about 12 miles, then we picked up to about 6:00 pace for the rest of the run. Finished with 2 miles to get us to 20, though I cut short a bit and probably got 19.5. 20.5 total today, I will round down. My watch said 2:10:10 but I forgot to start it twice, and I know Cody's said 2:15. If my foot hurts later, I will rest an extra day or two.

90 miles for the week- I could have made my goal of 100 if I ran yesterday afternoon, but I would rather be un-injured for my races than meet some meaningless mileage mark.

Elite- 183