St. George Running Center - Run For Life.

AM - Met up with Aaron on the SG Marathon course at the top of Veyo Hill.  Aaron ran with me down to the top of Winchester Hill and then Took off with 9 Miles left from his house and I just cruised it in.  Nice quick pace. I can tell my legs are not conditioned for the downhill yet as of writing this Sunday morning I'm feeling a bit tight/ sore.  Ended up running down to Mike's Gym to catch a ride with Scott and Bill back up to the Jeep and did another 3 on the treadmill waiting for the Bull to come in from the run.  Ended up with a 6:08 ave for the first 16 to the Gym, then nice and easy on the treadmill.  Got home and ran another 4 in the evening to hit my 100 for the week.

AM - Easy 15 miles. Out to the Dino Park and back.  Just took it easy.  Legs are still feeling a bit tired from running the down hill on the SG Marathon course.

AM - Slept in through track.  Immune system was feeling a bit low and thought it wouldn't be smart to over do it. 11 miles.

AM - Ran out to Sullivan Soccer Park from the house and back.  Nice steady pace.  Legs and Immune system feeling a bit better.  7:10 ave for the 20 - toward the end the humidity was starting to get to me.

AM - Club tempo.  I wasn't really sure how I was going to feel and almost just bagged it because we're planning on running the course this Saturday and I know we're going to push there as well.  Started off nice and easy and worked into it a bit.  Legs were a little tired, but aerobically I felt really good, relaxed and not too labored. Here's how my splits went:

6:12, 5:58, 4:48, 5:50, 5:55, 5:52, 5:54, 5:49

5:51, 5:49, 5:41, 5:42, 5:48, 5:51, 5:56 - Last Week.

A bit slower than last week but, I really wasn't trying to push too much.  Just happy to get through the 8 miles with a solid pace.

AM - Easy wet and rainy run up to the dino park and back.  Got a little damp and dirty - great morning. 15 miles.

AM - Met up with the club for a 20 miler down the course.  Ended up starting with a pretty good sized group of guys for the first couple miles but ended up spreading our to  Logan, Aaron and I for the bulk of the run. I picked up a new pair of shoes the night before and started having problems about 5 miles in.  My feel and ankles were just killing me.  By the time we started around the valcano I was hurting pretty bad and struggling just to get down the hill.  The original plan was to do tempo for the last 10 - so we stopped, drank, dumped and headed out.  I wasn't too optimistic becuase I was hurting so bad. Logan had his car parked at the unfinished overpass because he had to go meet the xc team. I planned to give it a good push and see what happened - by the time I hit the end of the S turns my feet were killing me. I tried pushing a little further but didn't want to damage myself and shut it down.

5:19, 5:21, 5:59, 5:47, 5:40

5:44, 5:45,5:49, 5:26, 5:18, 5:27, 5:28, 5:37, 5:39, 5:38 Last year Sept 6th.

5:16, 5:19,5:45, 5:28, 5:29, 5:31, 5:29, 5:28, 5:26, 5:29 Last year Sept 13th.

I was really happy to be done with this one.  

AM - 10 Easy Run

PM - 8.5 - 2.5 mile before Aaron showed up then 6 miles with Aaron.

AM - Track workout with the club. 6 x 1 miles @ cruise pace 5:30s, the pushed the last mile at 5:18 pace.  13 miles total with warm-up and cool down.

PM- No run spent time with the family.

AM - 10 miles out and back on the bike path. Super humid, just got it done.

PM - Ran with Aaron from DC - 6 miles.

AM - Club tempo 8 miles - super humid.  Not the best run, really had to keep myself going at the end. I'm just waiting for the day when I feel strong during these tempos( choked on a bug, vomited and stopped on mile 7)

5:56, 5:55, 5:46, 5:54, 5:54, 5:52, 6:03, 5:48 - Today

6:12, 5:58, 4:48, 5:50, 5:55, 5:52, 5:54, 5:49- Last week

5:51, 5:49, 5:41, 5:42, 5:48, 5:51, 5:56 - Two weeks ago

PM - Evening run with Aaron 6 mile loop.  We messed around a bit trying to figure out my garmin accuracy.  I'm thinking it might be off a bit - need to do a little more testing first.

AM - I'm just about done with this humidity or I just need to get out the door earlier.  Nice easy run but came back soaking wet. 10 miles.

PM - Went out this afternoon for a quick 4 miles. Pretty warm and humid. Just got it done - 4 miles.

AM - Met up with the club to do twenty.  Aaron and I decided to drive up to leeds and and come into town and hook-up with the SUHM course back down to Man of War.  Solid pace 6:35 ave.  Once we hit the DC I was starting to feel the effects of the humidty and the body started wanting to slow a bit. So, the last 2 miles I took easy back in. Great run - went by fairly quick.

AM - Felt pretty good this morning - woke up early before everyone else and decided to get out and get an easy 10 miles in. Nice morning. 6x100 M Strides.

AM - Woke up early and got in an easy 10 miles in. Steady pace.

AM - Club track workout this morning. 6x1.5 miles repeats w/ 800 recovery, 10 sec faster than marathon pace. Felt pretty good - great group. 14 miles total.

AM - Easy 10 out and back.

AM - Ran with the club but didn't tempo, 13 miles.

pm- ran with Aaron 6 miles

AM - Easy 10 .

Marathon Course - 20 miles

AM - Easy 15 miles.

AM - Track work out with the club. 3x 2mile repeats: 5:21, 5:25, 5:23 - 800 recovery - felt really strong and smooth. One of my best workouts this year.

PM - 6 miles with Aaron from DC.

AM - 10Miles Easy.

AM - Lower Adominals still bugg'n a bit.  Went to tempo but didn't do it. 10 miles.

PM - DC loop with Aaron. 6 miles.

HOOD TO COAST - VAN 1 LEG 3

1 LEG - 5:03 PACE 4 MILES

2 LEG - 5:50 PACE 7 MILES

3 LEG - 5:52 PACE 7 MILES

I had some problem with jumping out of the car and just going straight into tempo pace. Then getting right back in. Hami's and Psoas were really acting up.  I also think I might have strained the psoas a bit.

Had a great time - 19:59 for almost 200 miles - 6th overall, 1st master 40+

HOOD to COAST

Lower Adominal Issue.