Rhett

My ankle was a bit tight and sore when I first started this morning but it quickly loosened up as I ran to the track. I met up with Blake and we did 6 x 1200 m with 1/4 mile slow recovery. I averaged 4:26 for my first 5 and then on number 6 my legs turned to jello and I only ran a 4:40. I then ran home nice and easy. 

Total run:  12 miles

I'm now icing my ankle as I post this. It's a bit sore, but I think it will be fine to run on again tomorrow. 

10 easy on the TM after sleeping in a bit. 

Happy 4th everyone!

I was dreading this run this morning knowing how painful it can feel for the last few miles at tempo effort. I did a mile warm up nice and easy then started my 9 mile run on the TM @ 9 mph (6:40 pace).  The first 10 minutes or so seemed fast, then I started to settle in and find a nice rhythm. I ended up finishing the 9 miles in one hour feeling pretty good like I could keep going for a while. That's a first on that run for me. Then I did a mile cool down. 

11 total miles. 

I didn't realize how sore my ankle still was till I went out on the trails for the first time since spraining it.  The first couple miles hurt, but then it loosened up and I was fine for the rest of the run.  I did step very carefully over the rocky technical parts.

9 miles, 92 degrees, sunny

There is something wrong with me. I ran on the TM for 4 hours this morning...and I liked it.

It was way too hot to run outside this morning, 97 at 4:30, so I went to the gym, set the TM to 7 mph and ran 28 miles.  The first 3 hours I listened to pod casts and the last hour music.

I had to work today and by the time I was done it was over 120 outside, so I just did some deep water running for about 30 minutes while swimming with the family.