Run RF

6.1 Easy run in the aves. Legs were pretty demolished yesterday so I took it off.  They felt much better today.  Hopefully I'll get somewhere between 80-90 miles in this week.

6.4 Up to school, back from school and then around the aves.  

One funny thing from the race, a guy was wearing Born to Run sandals.  And said he was going to run the race in an hour.  He blew up hard.

7.1 Easy run around Liberty, the place I feel the race most is in my knees.  I think I'll end up working out Thursday in Liberty so I can have access to a softer surface. Something like 2 by 3 mile tempo or some such.

6.3 Another easy run around the aves. Feeling ok, starting to bounce back.

8.5 Nice run in the drizzle, it felt wonderful to get in some easy miles on the woodchips in Liberty. Knees coming back, but not 100% yet.

10.5  Took yesterday off, and ended up in the fieldhouse where my knees were still feeling a little crusty.  I eventually got in a groove and threw in 8 striders that took more out of me than they should.

I have to admit I was getting a little worried about how I was recovering after the half.  My legs only really started coming back to me the second half of yesterday's run.  And I hadn't run a mile under 7:20 since the race.  So I made sure to be ready for the run today, and ready to ease off if it got to be too much.

We had a nice crew ready to go this morning, Mike and Scott up for Utah county.  Fritz, Jake and I from the normal crew.  Rob Murphy, Adam H, and Jon Kotter rolling up as it was time to head out.  The first part of the run was 11ish warmup down to Hollah!-day and back.  Only a few miles were over 7 minute pace, but either my legs were numb from the cold or they were feeling good.  We got back to the cars and everyone took care of their business then we headed into Sugarhouse to start the fun part of the run. 

It was about 6 laps to get us up to 20 over the rolling hills.  Jon took off like a bat out of hell not telling us how far he planned to go (3 miles) and Fritz went with him.  I stayed back with Jake, Scott and Mike for the first lap.  I did the first three miles hard (5:21, 5:34, 5:24) then eased back planning to do one one off for the rest of the run.  My easy miles ended up being a little slower than MP with my hard miles a little under so it made for a nice change of pace workout (6:08, 5:28, 5:57, 5:34, 5:59).  It was pretty surprising how good the "easy" miles felt.  And how my legs responded overall.  I hit mile 8 right at the top of Rose Hill and finished with Jake.  Then we all got rounded up and did an easy lap.  Still managed 7 flat pace, which felt like a shuffle after the last 8 miles.  Ended up with 21 in the books at 6:28 AP, great run after the not too great week I had running wise.

Also, probably one of the sickest plays I have ever seen. While it may have ruined my bracket it was a spectacular game with FGCU upsetting Georgetown.  FGCU has existed for 11 years, had a D1 team for 6 and are only in the second year of postseason eligibility.  Pretty unreal, those white boys can ball!

Boston Packet came in the mail today!