St. George Running Center - Run For Life.

AM - 15 miles to the Dino park and back. Just took it easy. Really nice morning.

PM- Met -up with Aaron at the house. Ran out to Ft. pierce wash to see the flooding and back. Steady pace 6:40 ave. 10 miles.

AM - Track work with he club. Nice rainy workout. however, I felt like crap. I had absolutely no speed in my legs and the hips and back were pretty tight. 6x1200m at cruise pace. Ran to the track and back - loving the rain!

PM - Didn't get out in the morning and ended up getting out later. 10 miles on the bike path.  Death March - just not doing too hot this week.

AM - Tempo with the club.  Ran down to the Conflu and did the warm-up with Clyde.  He was on a mission this morning and killed it. I never really got into a rythm. I think I'm not taking care of myself well (sleep & eating).  After the tempo while running home I started feeling weak and dizzy.  The same thing happend after Track on Tues while running home.  I don't think I've been eating well.

Here's how the tempo went:

5:49, 5:38, 5:34, 5:44, 5:42

Last Week:

5:57, 5:37, 5:31, 5:37, 5:33

Just about 12 seconds slower overall but I felt a ton more labored.

Am- solid 10 on the bike path. Nice morning. Was thinking about doing 15 but didn't give myself enough time.

AM - Met-up with the boyz early.  20 miles total with 3 miles at 5:30, 7.5 at 6:00 and 3 miles at 5:30.  

Ran up 3 miles on the bike path for a warm-up and did tempo back to the trail head. Logan started pushing the pace right off  - However, towards the last mile I thought it might be good to back off or I might be in for a tough morning. 5:21, 5:25, 5:39 -

Once we hit the trail head again we fueled up for a second and headed out at out 6 min pace. Started off just a bit quicker but ended up averaging 6:01 for the 7.5'ish.   I was pretty happy with how comfortable I felt. However, whenever I looked at my watch I was off pace and had to step it up a bit.  Right before we got back to the trailhead I was beginning to wish I picked different shoes.

After getting back David kept going (had to get back for a track meet) and the rest of us stopped for fueling and potty.  After a couple minutes of stopping I wished I would have just gone with Dave.  The legs and feet started acting up and getting going again was a chore.  About a mile in Logan peeled off to get back for the meet as well and Clyde and I decided to go up 3.5 and tempo it back again.  We both weren't too excited about it.  Clyde did another pot-stop and we got tempoing once again.  I had started having a few muscle spasms on the recovery run up and knew that I was getting close to having some issues.  I've been wanting to push myself to that point because I have had problems in the marathon with spasms but haven't been able to duplicate it during workouts.  

Once we started off on the tempo I aerobically felt great and decided I was just going to push the crap out of myself until the legs spazzed out.  About 300m in I thought I would give it a push and shift gears.  As soon as I did Clyde did as well and I just tried to hold on as long as I could.  Probably not the smartest thing for me to do.  I should have just gone for the 5:30 pace like was the original plan. I would have hit it or been really close.  Towards the end of the first mile my legs started spazzing out and I had to cut it back and just coasted it in for the next 1/2 mile.  5:14, 5:45 pace- 1/2 mile.  Finished off by just taking it easy back to the trailhead.

Overall I'm really happy with how I felt with the workout.   I think it was one of the better ones I have had this year. I do however need to get some better long distance race shoes with some support.