Rhett

7 nice and easy on the trails this morning.

16 miles on the trails solo this morning.  It was a tough run because it's heating up.

I'm starting a recovery week now for the next 9 days and will be doing it in Turks and Caicos.

It has been an amazing week of relaxation, recovery, and a lot of cross training. I only ran a grand total of 4 miles which I did barefoot on the beach at a tempo effort, but I did a lot of swimming, snorkeling, scuba diving, kayaking, throwing frisbee ( for many hours), and just playing in the ocean with my kids. Now it's time to head to the airport and fly back to reality. 

Turks and Caicos has been even better than I could have imagined. 

Easy run to the track.

5 x 1200 m on the track averaging 4:27 with a quarter mile jog recovery.

Easy run home.

Total 9 miles

7 easy on the trails.  It felt good to be back on the trails this morning.

I ran to the gym 2 miles then did 8 at 6:40 pace on the TM then ran back home 2 miles

Total- 12 miles

I registered for the Huntsville Full Monte Marathon on September 16th last night.  That is about 6 weeks before my 100k so it should make for a nice training run.

7 easy on the trails. Looks like temps are going to start soaring close to 120 this weekend. :(

I wanted to do a 4 hour run this morning so I got up early and took off a little before 5. It was already 81 when I left. After 7 miles on the trails solo I met up with Blake and did the rest of the run with him. At mile 14 we stopped and took a cool down swim in the lake. We then ran back another 7 miles and finished with the temperature at 95. I promptly grabbed a Dr. Pepper and jumped in my pool to cool down. 

21 miles on the trails right at 4 hours if you count the lake swim time. 3:40 of running time. Summer is officially here. 

7 easy on the trails.

I got up about 5:15 and it was already 92...yikes.  I ran to the track and did 12 x 400s with 400 m jog recovery.  The first 2 I did solo and then Blake joined me.  I averaged 1:20 for those 12, then I did 2 more with Blake at his pace of 1:26, then ran home.

Total run 11 miles.  It's going to hit 120, maybe higher today.

91 degrees at 5:15 this morning, but it was dry enough it didn't feel too bad.  I got out on the trails in some new trail shoes.  My Salomon Sense Pro Max shoes started losing a bit of the outsole near the big toe on both shoes so I called Salomon and found out there was a warantee against defects.  They had me take pictures and send it to them and they approved a new pair of shoes.  I chose the Wings Pro 2, which after the first run in them today I really liked.  The cool thing is I was able to clip off the portion of outsole that was peeling off  the Sense Pro Maxs and I can still use the other shoes also.

9 trail miles nice and easy.

Still hot. 92 at 5:30.  

I ran to the gym. Ran 9 on the TM in one hour (6:40 pace), then ran back home totaling 13 miles. 

It was the hottest morning of the year, 94 at 5:15, so I took it nice and easy on the trails.

9 miles
 

It was just too hot to go for a long ru outside this morning so I drove to the gym, put on some headphones and got on the TM. I set it at 7.0 mph and ran for 3 hours. 

21 miles nice and easy with a max HR of 133 right at the end of the run. 

I slept in a bit longer than normal today so I didn't get out for my run until 6:15 and the temp was already 95 and rising quickly so I kept it short this morning. 

6 on the trails. 

It was supposed to cool down to the upper 80s overnight but I was sorely disappointed when I got up at 5:00 and it was 95.  I therefore grabbed 2 water bottles and ran a couple miles to the track where I met up with Blake and we did a true Yasso's workout which is 10 x 800 m with 400 m recovery jogs. I haven't done this for years. Anyways, I averaged 2:55 per 800, so according to Bart Yasso I should be able to run a 2:55 marathon...NOT!  I mean that is what he predicts but I really don't think I can go sub 3. Who knows, maybe if I had the perfect day I could but after my Boston disaster, I have no confidence in my marathon abilities.  Back to my run this morning, I then ran back home for a total of 12 miles. 

I was sick all night Monday and most of yesterday so I didn't get a run in yesterday.  This morning I woke up feeling much better, but the scale showed that I lost 4 pounds since Monday morning so I knew my run would be a bit sketchy. I therefore drove to the gym and did a TM workout so I could quit when I just didn't feel it anymore.

1 mile warm up at 7 mph

Then I did a progression run starting at 8.6 mph and increased 0.1 mph each mile.  After the 5th mile at 9.0 mph I was done. Then I cooled down with 2 miles at 7 mph for a total of 8 miles.

Hopefully I will be 100% by tomorrow. At least I don't feel like death anymore.

9 on the trails which started off uneventfully. Then I was coming down a steep section of trail and stepped wrong and rolled my ankle hard. I went down with a few screams of pain. I felt something pop. I sat there in pain for a few moments and checked my watch. I wa exactly 4.5 miles into a 9 mile loop and in the middle of the desert.  I decided to get up and try and walk on it. After limping a bit I was able to start running gingerly again. Eventually I was running without much discomfort. I finally finished, did my usual post run core work, had some breakfast, and showered. Now I'm sitting hear posting this with my ankle wrapped in ice and it hurts pretty good. Traditionally I have pretty tough ankles so hopefully tomorrow I will be able to run. 

Oh yeah, I saw a couple big horn sheep shortly after I rolled my ankle. Not often do I see them. 

I really wanted to do a long run this morning so was super bummed when I got up and couldn't walk to the bathroom without significant pain.  I therefore went to the gym and road the staionary bike for an hour and did some core work.  Hopefully by Monday I'll be running again.