Winning Back What I Lost

PM: Got a massage this afternoon to see if I could speed the recovery of my cranky hamstring. Early results are promising but inconclusive.  The pain is gone but its still tight. 

Started really slow and apprehensive but eventually found a rhythmn.  I didn't know what to expect and I was a little disappointed that the tightness was still there and noticeable.  Kept thinking that if I stepped wrong or accelerated too quickly it would just pop like a piano wire.  About 3 or 4 miles of this uneasiness gave way to indifference. I've got a race on Saturday and its either going to hold up or its not.   

PM:  Interval run: 2M warm; 6x800m @ 10k race pace w/ 800m jog in between; cool.  I started out this run incredibly stiff. My right leg wouldn't fully extend for the first mile or so. It was kinda similar to how my legs feel after I start a weight training program after a long layoff, only on one leg.  It wasn't painful but more than a little disconcerting.  After 2 miles of warmup I decided to test it and it more or less responded.  My form didn't feel easy or smooth but that's nothing new. I was able to generate enough turnover to reach 10k pace but try as I might I couldn't go any faster- not even for a measly hundred yards.  Aerobically I feel fine but I don't feel like I can generate any power or pushoff.  I think it will be fine for Saturday so long as I don't attack the downhill too hard.  I won't have to hold back on the uphill, the hill will make me. 

PM: Easy medium-long run.  Hamstring feeling a little better after a day off and some stretching.  Also purchased some compression shorts.  Don't know if they helped the hammie but they are comfortable. 

Noon: Short progression run during lunch as a tune-up for Robie tomorrow.  7:45/mi avg pace, topping out @ 7:25/mi for last mile +.  Hammie feeling better every day.  It's still noticeable but not nearly as tight as it was earlier in the week. 

Third time's a charm.  I was finally able to crack 2 hours.  I knew I was in better shape this year than years past in terms of base mileage but I really was just doing this as a fun training workout for my 'A' goal which is a BQ in Utah Valley in two months. 

I did almost no hill work leading up to the race and consequently I was not as strong as I'd hoped to the summit.  Had to walk for brief periods, employing a modified Galloway run/walk strategy for the last 1.5 miles to the summit.  2k elevation gain is a lot but a disproportionate amount of that elevation is gained from mile 7 to the 8.5 mile mark.  I did knock a few minutes off my summit time from years past but there's still a lot of minutes to be saved by being in better hill shape.

I felt like I was going a bit faster on the downhill but my splits didn't reveal much of an advantage over year's past (avg. 7:00/mi).  Splits and course profile here. (Note: I had the course short). 

No issues with my hamstring and aside from some stomach queeziness it was pretty uneventful in terms of injuries or aches/pains.  It was fun to run this one w/ a couple of friends, Brian and fellow FRBer Court.  Although I didn't see much of either of them during the race.  Court took off and just killed it w/ a 1:38.  Awesome to see how much improvement he's experienced in such a relatively short time.