Winning Back What I Lost

6AM:  First day of school so I tried to get out of the house a little earlier than usual so I could help the wife get the kids off to school.  A little soreness in my left knee.  I kept it slow and easy until the last 3M when I realized that I would have to push it in order to get back by 715AM.  8:29/mi pace overal w/ the last 3M @ 7:59, 8:09; and 7:56. 

615AM:  Easy run.  My legs are a little bit tired and lifeless.  I need to get a better night's sleep tonight.  I was in a position to get to bed early last night after I got back from my fantasy football draft but I managed to putz around on the cpu for a couple of hours.  I'm starting to watch Season 1 of Friday Night Lights.  Started watching during season 3 and I knew I had to go back and watch the other seasons.  Excellent book, good movie, better TV show.  Not as good as The Wire or Breaking Bad but definitely in my top 5 TV series. 

1230PM: Short run through Warm Springs area during my lunch hour.  I really needed some extra sleep this morning.  I'll try to get another short one in tonight and get back to my regular morning routine tomorrow.  Legs still feeling kinda dead and developing some soreness in the hips and groin.  Don't know whether it is from all the running on concrete surface or whether I'm just out of alignment.  I'll visit the chiro tomorrow and find out. 

9PM:  Slow and easy 3+ miles after dinner. 

610AM:  Tempo Run: 1M warm; 1M @ 7:54 (took me awhile to get up to tempo pace); 6M @ goal marathon pace (7:29); cool.  Finally feel like I've regained the fitness level I had last fall.  I think I have the turnover and speed I need for SGM.  The final four weeks will be devoted to increasing my endurance level w/ some fast finish long runs- including two 20 milers (Sat and 2 weeks from Sat). 

630AM: Took my truck over to the mechanic and ran home this morning; progressive run that started @ 840/mi pace and ended with the last half mile @ marathon goal pace (7:30/mi).

930AM:  20 miler on the greenbelt.  My wife promised to be home by 7am from her hike up Table Rock w/ her girlfriends and ended up returning @ 9am.  That meant I'd be running in the heat.  Temps were well into the 80's by the time I finished but still able run the second 10 faster than the first 10.  8:29/mi pace overall.  I didn't bring any water or gels.  I relied on the drinking fountains along the GB for hydration which probably wasn't enough.  I was a bit nauseous the last 5 miles and eventually dry heaved around mile 17.  I'm getting used to that drill by now.