What ever it takes!

Wow, that was the longest I've gone without running in over a year, to be honest I should probably take time off more often, I felt great, legs where fresh and I felt very comfortable. Did speed class after an easy 6 mile run.

Pretty much the same loop as yesterday morning, out around Thanksgiving point golf course and back on the JR Trail.  Tried to pick up the pace on the trail and ran 2 miles at 6:30 pace, didn't want to over do it before speed class.

No speed class today so I decided to go out for a midweek medium run.  Planned on going 12 miles from home around the Traverse Mountain trail system and out to the Smiths and back.  Ended up only being 11.2 miles in 1:19. It was a nice morning for a run, had a pretty good headwind the first 1/2 which irritated my eyes a bit. The return was nice, difference of about 10 sec/mile between a headwind and a tailwind for the same effort. 

My knees hurt a little bit too, which I have never had knee problems before so I hope that was a 1 time thing,  I think I really need to do something about my heel though, I can't go through another training regimin with it hurting every morning like it is.  Anyone have experience with Planter Fascittis, I saw a doctor about it and he thought I could fix it with shoe inserts but they don't seem to be doing anything.  I think I may need to break down and get a cortisone shot.  I have never had one before, anyone else out there have experience with this?

Went swimming this morning before speed class, a little over 1 mile.  I lost count of laps after about 5.  

Speed class we did the "Beep test", basically 50 Yard sprints between beeps with 10 second breaks, every time the beeps get faster.  I have no idea how long between beeps to figure out how fast I was but I got up to level 15.4 whatever that means.  I gave up at 15.4 cause everyone else had already dropped out and were just watching me, plus I was exhausted.  I wanted to max out my heart rate, only got it up to 182, I have had it to 192 before.

Then we did some strength, and core stuff, pulled a neck muscle (bad news) and then we did 5 X 400's with 15 second rests in between. 

Felt pretty good today, I'm glad I swam instead of ran before class. 

Ran the Jordan River trail below Thanksgiving point, I was feeling pretty good this morning and the cool air made me want to pick up the pace a bit.  Averaged 6:45 min/mil over 7 miles.

Today was lower body day in class, lots of squats and lunges, may be hating life on tomorrows long run.

5:30 a.m.  Went out for a 12 mile run, ran out to Smiths and back on the Bull River trail.  Averaged 7:00 min/mil through out the run, I didn't want to get above 7:00 average so when I hit the hill up to my house I tried really hard to keep at 7's.  Actually found it to be quite a bit easier than that hill used to be, which is a good thing.  Took Fox Hollow road home which actually goes above my house then there is about a 10% grade from the top to my house for a 1/4 mile.  I pushed it really hard coming down the hill and hit 14 Mph for about 30 seconds.  4:17 min/mil pace.

When I got home my 8 year old was on the couch crying because he wanted to go on my run with me following on his bike.  So I headed back out the door with him, drove down to Cabelas and ran the trail 1.5 Miles out and back for 3 more miles.  Seems there is a big difference between 12 and 15 miles.  I can go out for 12 on an empty stomach first thing in the morning but that last 3 really took a toll on me, I really could have used a gu pack, and a Powerade after 12.