On the road to BOSTON!

Woke up this morning with the leg still hurting after the Saturday workout. It was so cool outside I decided to at least go out for a walk. Started out and began running...then I thought, stop running and take the day off and get healed up. This time I listened to my body and I am glad I did. Tuesday should be a good day to get ready for Hobble Creek

The right hammy is a little sore and the right calf is smarting a bit. Some good stretching and hopefully a massage later today

Testing out the hammy after the massage yesterday. WOW! Hammy felt great, the left shin was barking all run this morning...Overall the run was good, not great. Beautiful cool morning, 68 degrees. What a wonderful break to the hot summer we have had.

I ended up running 7:55 pace. Started out slow and tried to close faster first mile @ 9:09 and the last at 6:55  Now for the foam roller!

14 mile hard bike ride. Pushed it the whole time, gave the quads a nice workout- 1 mile run earlier, too tired went back to bed.

In looking at my average speed on the bike ride. I averaged 13.5 mph on the out portion which has a lot of gradual up hill climbs. On the back portion I tried pushing it harder to move the average speed up. I averaged close to 19.5 mph on the back for a 16mph average.Not bad for the mountain bike-

Not feeling too great this morning waking up with a headache. Finally convinced myself to go out. Went for a short 4 mile run with my new Landreth's. Now I remember why I likes this shoe.

I started off very slow letting my shin ease into the run with 8:57 1st mail. I gradually picked up the pace to 7:57 up to the 2 mile mark. I turned around and headed back and began to push a bit harder with 7:14 and closed with a 6:37. (7:55 average) For as crappy an unmotivated as I felt walking out the door this was a very good run, albeit short. Too many things going on this morning to be able to get mush mileage in. It was actually cool out this morning, 64 degrees is what weatherbug says- cooler down by the river.

6 easy miles at 8:30am  8:05 pace

Wow- there were a lot of runners on the course this morning. Steve arranged to have shuttles take us up the course...awesome! Dropped of at the bottom of Veyo hill....okay that part sucked. Didn't stretch or warm up. Just took it very easy up Veyo as my warmup, even walked a little wanting to make sure the shin was okay. Got to the top and all things working good so I started a very easy run in the mid 8's.After 4 miles on the course I started to try and catch runners ahead of me, nothing fast just kept me working. Missed the first water stop...too dark to find the drink. Hit about 11 miles before water, too long. The last 12.00 miles I averaged a 7:18 pace! With HobbleCreek coming next Saturday I hope this translates into a PR run on the half. HobbleCreek is easier than the last 13 of this run, no end of the Dammeron hills and the hill at Winchester. The body felt great! No hammy problems of shin problems. My right foot began to get a hot spot around mile 6, it worked its way out until the last couple of miles.

Overall I was pleased.

Finished the workout off with an 11 mile bike ride