not giving up on the comeback

6 slow easy miles in the cold and dark of the evening, 7:55 pace  After 3 days without running I needed to get out there.  Lets hope this week doesn't end as badly for my running as last week did. 

Got out to the track with Kristian and Alfie today.  About 2 miles total warmup, then 5 x 1 mile with 1 min rest.  Pace was supposed to be at cruise interval pace.   Then about 2 miles cool down, incuding a few 200 repeats at mile pace.  The mile repeats were at 5:58, 5:59,  5:59, 6:02, and 5:55.  I felt pretty good throughout even though my legs are still tired from doing the roof work on Saturday. 

I will defenitly get faster if I continue doing these sessions with Kristian.

Ran after work today.  Mid 40's and low wind.   I felt great the first couple of miles, but then I started to feel sick.  Not sure if I was just hungry or what, but it wasn't pleasant.  It got a little better after a while, but I just got this one done.  Nothing special.  7:49 pace with some time lost for traffic.

Tomorrow is tempo day!

Tim

Tempo run today -- 60 deg and sunny. 

2 mile warmup

4 tempo - 6:17 ave.

2 mile cooldown

Felt ok during the fast part.  I was a little creaky on the warmup and trashed on the cooldown.  Main thing is if I can keep hitting my paces on these hills, I'll be doing ok. 

5.6 at lunch at work

About 70 degrees and light wind.  I hope it is as nice tomorrow for my long run. 

I was stiff for the first mile and a half.  Add to that, my left hip flexor is still acting up if I stride wrong.  The roofing last Saturday really took my legs for a spin. 

Just cruised along at 7:25 ave trying to get it over with. 

Really ran out of gas at the end of this one.  

got in 16 at 8min ave pace

I ran after work today.  It was just an easy 6 miler.  75 degrees and beautiful here in GA.  I love this weather. 

I felt heavy and slow after eating a little too much over the weekend.  The good thing is that my left hip flexor is not twingy anymore.  It is a little stiff but much better after taking Sunday off.  7:27 ave. pace.   

Ran after work again - it was 80 degress and totally beautifuil today.  I felt slow an stiff but I headed to the track for some 800 repeats.  Unfortunately when I got there, there was a kids track club there and I didn't want to weave through masses of teens and pre-teens.  So I decided to do a fartlek today.  I never have tried to do one, but I did 20 min total warmup and then 2 min fast followed by 3 min regular pace.  40 min of that and then 20 min home and I was done.  Plus I ran through a area of town I never run in - it kind of was nice for a change.  Lots of small to medium hills to get my heart pumping. 

10.75 at 7:17 pace average. 

felt ok - snuck a few in between meetings.  Wanted to do a few after work but I have the kids.  

4.45 at 7:28 pace.  Nice day again today. 

I didn't go for a tempo today.  I really wanted to do 10 but I didn't get out quite in time.  Beautiful day - mid 60's and sunny. 

Slowly but surely this hip flexor is getting better I think.  I hope I can get by without taking time off.  We'll see what happens.  It figures I strain it when I'm doing something other than running.  I guess that is how things usually happen. 

8.75 at 7:20 ave pace. 

leg hurt on every stride so I shut it down and walked back after a mile.  I'm going to take a few days off to let this thing heal a bit.  I can't seem to have two good weeks in a row...

I'm back and my hip felt normal today.  I am very happy about that. 

It felt so good to get out, get my heart pumping, and sweat.

4.2 at 7:30 pace

I wasn't sure how I'd feel today, but I felt good. Just ran as I felt, not trying to go slow to fast. I did have a meeting to get back for at 5, and of course I always cut it close, so I went a little faster than expected.

4.9 at 7 min pace.

raining and mid 60's today.  I enjoyed it quite a bit.  So far so good.

4.2 at 6:57 pace

Went out after work and after the rain moved through today.  It was a little humid out there - at least more than I'm used to at this time of year.  I felt prety good again.  So far no pain in my hip - just a tightness that reminds me that I need to stride correctly. 

Although I was enjoying the really short runs, it was nice to get over the 5 mile range today. 

7 at 7:13 ave. pace

A little misty and in the low 60s today. 
Just a short run at work.  Felt great --

 I feel like I'm cheating doing this low mileage this week.  But I am enjoying it...

4.4 miles at 7:02 ave pace

Steady rain all morning - a little thunder in the sky so I altered my route. Set out to do 10 but didn't want to get stuck down, so I ended up with 8.4 sloppy miles. The temp was nice though, so it was actually kind of fun.

There was a little tightness in my leg but not really afterwards, so I'll take that.

8.4

7:35 ave pace

No running today  - rest day

Watched the ING Georgia Marathon go by my house.  The Kenyans had a big group in the lead - they are awesome to watch. 

A couple of guys I know from racing in the area had great showings.  2:35 ish and 2:50 ish.  Great times on a pretty hard course. 

Sawyer's teacher was a pacer for the 4:30 group.  She loved the banners and posters we had for her as she went by.  That was pretty cool. 

It is fun to watch a race now and again.  Although I would have liked to be one of the runners more than one of the watchers...

I need to plan my race calendar.

I felt great today for my 5 1/4 at lunch.  The weather was great and the wind pushed me back to work. 

Also did 4.2 after feeding the kids tonight.  I felt great and pushed the pace on the way back. 

5.25 at 7:12 ave pace.

and 4.2 at 6:49 pace

Ran after work again.  Ran over to the highlands and back.  I need to eat more before a 5PM run.  I didn't have much today but plugged along until it was over.  I felt a little better after about 5 or 6 miles. 

8 miles at 7:32 pace