Relentless

AM - 5 Buena Vista.  Hey, that is two mornings in a row!  (Landreth black 987.6)

afternoon - 9.5 Fields.  Pretty cold day especially with the wind.  Easy out into the Fields and back to PVHS.  Added on Molly's Mile.  Weights today for the first time in quite awhile.  (Landreth blue 552.65)

afternoon - 8.75 Fire Station Desert.  Easy short day with the team.  I was starting to feel worn down again on Tuesday, so I decided to not run this morning and hopefully use the recovery to get things back in line.  Hopefully it worked.  Although I was sore from lifting for the first time in months, I felt I had more energy today.  8xbarefoot striders and Molly's Desert run.  (Barefoot '11 14)(Landreth orange 832.85)

AM - 5 Parkway.  Bitterly cold outside.  18 on the way to school.  But it felt great to run this morning.  (Triumph 694.75)

evening - 10.25 Club.  Nice run with the Club around the DC trails and Bloomington.  Pace was around Tinman for the last 5 or so, but it seemed like I was working a bit harder than I should have needed to.  Temps much nicer than the last few days.  (old Ohana -10.25)

afternoon - 12 track/Foremaster.  Went out to get a few miles on the grass before practice, but they were working on the sprinklers, so I had to confine myself to the track.  Then went out on the tempo run with the boys.  We all did a bit better this week - Tinman for the first two and then 5:30 for the next two.  Cooled down back up to school and then did weights (although the Friday weights are more like exercises.  I do, however, think that they will be beneficial.).  Finished up with Molly's Mile.  (Boston 417.25)

morning - 16.65 DC trails.  Hit a good workout this morning of 6x4 min.  I was a bit worried since I don't feel in shape to do anything, and Logan and Aaron looked ready to eat it up.  But Clyde and I played off each other and ended up hitting some good consistent sections.  We warmed up for about 5.5 and then got into the repeats.  Hit each one around 5:15 pace and covered between .75 and .77 miles each time (with a 2 minute recovery).  Then a long cool back to the cars.  Glad to hit the workout and run well and build some confidence.  (Kinvara 277.9)

Good week again.  No pain in hip - I think the 3 mornings with a couple off really help out (rest/recovery time and not as many miles); and a couple good workouts.

Goals for next week: Keep building on this same groove and keep it rolling.

AM - 6 Treadmill.  After the glutton last night, I worried a bit about this run.  But it was actually decent.  Felt fine throughout - maybe even better than a usual Monday morning run.  (Five Fingers 456.6)

afternoon - 10.5 4x1000.  Warmed up (and cooled down) with 2450.  Wasn't sure what to expect on 1000's.  Haven't done really any speed since hurting my calf back in December (but I had some decent sets of 800's before that), and I am not really a fan of 1000's - especially by myself and on the track.  But I tried to have a reasonable goal of 3:15 down to 3:10.  First one felt good and relaxed and I hit a 3:11 (2 min recovery), so I pushed out a little stronger on the next one and hit 3:08.  Still felt good and planned on doing 4 so I tried to repeat the same and hit a 3:07.  for number 4 I figured it would as good a time as any to push a little more and although I tightened up a little on the last 400, I hit a 3:05.  The best set of 1000's I have ever had.  Ran relaxed and smooth (for the most part) and gained some confidence that maybe I am in decent shape.  Ended with Molly's Mile pushing Laney like usual (when she doesn't run with me).  (Ohana racers 488.75) 

AM - 5 Warm Springs.  As to be expected, not a whole lot in the ol' legs this morning.  Pretty mild out.  (Cumulus white 852.4)

afternoon - 8.25 Devil.  Went out on the Devil's run.  Felt predictably tired and flat, so an easy run was needed/deserved.  Ended with weights and Molly's Mile.  (Landreth orange 841.1)

afternoon - 10.5 Foremaster.  Foremaster Tempo this afternoon.  Again a few seconds quicker on each section - boys are doing great with it.  Then extended it around Mosquito Mile to get to our total.  Molly's Desert Run.  (Stratus grey 692.35)

AM - 5 Buena Vista.  Tired this morning, like usual.  A little colder than earlier in the week.  (Cumulus gold 602.9)

evening - 10.75 Club.  Hit the usual club run.  A good solid run, reminiscent of last week - 6:40 ave. with a decent little pick up for the last few miles; nothing crazy, but good throughout.  We all jumped on an idiot biker who dared give us some lip - after the afternoon I had, he is lucky I didn't run him down and push him off that piece of junk.  (Triumph silver 485.8)

afternoon - 8.5 Fields.  Out into the fields.  Calf was a bit sore/tight, so I should have had some compression on.  But run was just fine.  Ended with weights and Molly's Desert run.  (Landreth blue 561.15)

morning - 19.5 Dogtown 1/2 course.  Steve, Logan and I ran from my house to Coral Canyon and the start of the Dogtown course.  Ran in down CC (nice easy starting miles), up the dump hill (will be a tough part of the course), down the dump hill and across the bridge (hill is too steep to use to best advantage and the dirt until the bridge will have to be graded or there will be many mad runners), down the dam road (another good section once you crest out on the dam road), around Nicholls (tough little hill for me), out to Staheli's Farm and and 1 mile out-and-back toward Warner Valley (not a bad section, but out-and-back is just naughty by nature), and then across Fields by the old Hooper Mansion and to a park to finish (not a bad finish section).  We pushed pretty decent throughout and had a Tinman section (with a couple a little quicker) for about 8 miles and then a little cool down.  Ave. was 6:30 something for the 18 - not bad with a couple very tough hills.  Then added a bit with Molly down by the elementary.  (Boston 436.75)

Probably my strongest week since back before St. George.

Goals for next week: speed will be hills on Monday.  We are starting up morning practices (3 days), so I need to work on making my schedule mesh while still giving myself 2 mornings (or afternoons) off per week to keep the hip feeling good and legs fresher.

AM - 5 Tready.  Supposed to be first morning practice today, but Jeep wouldn't start.  So I went back inside and ran good, but dragging, miles on the treadmill.  The treadmill is becoming less and less appealing by the step.  (Free 395.45)

afternoon - 10.25 Old Mans.  Hills today - 3x800, 2x400, 3x200 (equal dist. recovery).  Started off slow right into the first 800 (2:46), but picked it up for the next two (2:36, 2:33); then had good 400's (1:15's) and 200's (37, 38, 36).  Good hill workout while chasing down the top boys the whole time and yelling out to everyone else.  Ended with Molly's Mile.  (Kinvara 288.15)

afternoon - 9 River Run.  Went down to the river and worked our way around the general mass destruction of the trail and hit out 8 miler.  Molly's Mile and weights to finish it off.  Felt generally flat as to be expected. (Stratus black 782.7)

AM - 2xAC.  Back to morning practices, so the usual Arctic Circle stuff.  Felt a little better this morning, but it was nice to bank in another easy one.  Temps were very mild out.  (Cumulus white 858.4)

afternoon - 12 Lost Sock/Mall.  After warming up on Lost Sock with the boys, I attempted a tempo workout on the Mall Run in the wind.  I actually hit a pretty good workout, but the wind played havoc with the times.  Sometimes into the wind I would be digging (downhill) and only hitting 6:30, so by the time I got the wind at my back I was spent, but still hit decent pace.  Molly's Mile to finish it off.  (Boston 448.75)

AM - 9 Middleton.  A very slow and easy run this morning.  I didn't necessarily feel to bad from yesterday's run - tempos don't kill me in the same way a speed workout does, but it was early and I was tired.  (Triumph silver 494.8)

AM - 6 2xAC.  Decent little morning run.  (Cumulus gold 607.9)

afternoon - 8.5 Roller Coaster.  Hit the Shinob Kibe Roller Coaster with a few of the boys.  I felt pretty decent and had a good little run while enjoying the nice temps.  Finished with weights and Molly's Mile while Pyper rode her bike.  (Landreth blue 569.65)

morning - 18.5 Fields.  Made a big loop through the Fields from the DC.  Hit 6x5 mins. with goal marathon pace as the projected speed and 2 min. recoveries.  Drizzly they whole run and I was soaked as we finished up, but it was a good workout.  First one stayed right with Logan and Clyde, so I just told myself to stay with Logan as long as I could.  So the next 3 stayed right with him - Logan seemed pleased with the pace, so it must have been around 5:25 (I didn't Garmin because of the rain).  Then the last two I picked it up a little more; Logan said around 5:00 for the 5th and 6th was maybe a little slower because of hills.  But it was nice to feel good and strong for a workout.  Had Al take the dog around as I was tired and had changed into dry clothes to drive home and didn't want to go back out into the rain.  (Ohana racers 507.25)

I was pretty pleased with the week.  Mostly, I think, staying healthy and not having hip issues or calf issues is keeping me running well.  Today's workout was a good one.

Goals for next week: Going to hit 1000's on Monday, so I want those decent.  And then have the legs back for a good workout at the Dogtown 1/2 (which may be too tough a course to really race hard on).

morning - 13 5x1000.  Decent workout this morning.  I was a bit worried because of the hard workout on Saturday, Monday morning blues and the fact that it is 1000's.  Warmed up over to school and met up with Logan and some of my kids and then ran DI.  Hit 5x1000 at 3:09, 3:08, 3:07, 3:09, and then 3:16.  Felt really good through 3.5, but on the 4th I started to tie up a little and then it really came out on the 5th.  On that last one I was still on pace for 600, but the last 400 were pretty ugly.  Not a big deal though; was still pretty pleased.  Cooled down on DI and home and then Molly's Mile.  (old Stratus -13)

afternoon - 6 Dino Tracks.  Finished off a good day with a run through the mud up on Dino Tracks.  Was a bit sore and tired, so I didn't push at all; but I think it will help work out the tightness in the right calf and loosen up the hip a bit (we'll see tomorrow).  (NB 101 27.5)

afternoon - 8 Sunrise Hills.  Ran over to Sunrise and ran 6xhills with the girls.  Then Molly's Mile with Laney.  (Landreth orange 849.1)

AM - 6 2xHarts/AC.  A little sore in the hip and right calf the last few days.  (Free 401.45)

afternoon - 9 Hospital.  Hadn't run this one in a while.  The hill was bigger than I remembered.  I have been way bogged down at school with everything and I am feeling it in my running - just kind of blah.  Finished with 8xbarefoot striders and Molly's Mile with Ally.  (Barefoot '11 15)(Stratus black 790.7)

afternoon - 8 Parkway.  Just an easy 8 today, but nothing seems to be clicking like it was at the end of last week.  Blah.  (Kinvara 296.15)

AM - 6 2xAC.  Felt a little bit stronger today, but still would like a little bit more out of my legs in the next 24 hours.  (Cumulus white 864.4)

afternoon - 8.5 Green Springs.  Ran up GS with the boys and just enjoyed the day.  Felt a little bit stronger.  Finished up with Molly's Desert run.  (Triumph silver 503.3)

Dogtown Half Marathon - 1:14:35

Course was an out-and-back with a spur on the way out.  For the most part a flat course, but with 3 uphill sections (and downhill) that usually get the best of me on the workouts we do out there.  Warmed up in the drizzly rain (that held off most of the run) and the cold wind with Logan for 3+ before the race and cheered on Al as she ran the 9K (and did a great job, by the way).  Saw that Theo Martin was there, so I had hoped for a Dogtown winner of the Dogtown, but realized that was probably out of the question.  Raced without the Garmin because of the fear of rain - which was fine for racing, but a bummer for splits because the mile markers were poorly and randomly place (I ran one 5 mile section - yes that far without a mile marker - in 22 minutes and then hit the last few miles at 6:30 and above, when I was moving pretty good) so that was a bummer.  

Logan and I started off easy and relaxed, but moving okay along the main Fields road and out past Staheli Farm toward Warner Valley on the spur.  The wind was blowing pretty good from the Northeast and seemed to really hit on all the most difficult parts of the race.  Theo was drafting behind us for the first 3 or 4 and then I told him he couldn't just sit there and blow by us later, so he sat back in for another half and then made his move as we pushed back past Staheli's and up toward Nicholl's Peak.  I wanted to push up to him and keep him close since I felt pretty good (although not as good as last Saturday's workout), but Logan kept me under control and drafting as best as I could behind him - I tried to tuck down and get in tight, even clipped him a few times, but it was tough (I have always had a harder time drafting because I am taller than most and have that longer stride).  After using Logan for a few more miles, I moved away from him just before the turn around (which was about 8.25'ish miles).  Theo had pulled too far away and he is too good a runner to have made a serious move on him, but the control and draft that Logan provided for me helped me have decent legs to the finish.  Pushed pretty solid from 9-12 (excluding the hill back up around Nicholl's) and tried to keep it solid through the end, by reminding myself of running poorly at the finish of Painter's.  Heard Theo's time as I approached the finish - 1 minute up on me. 

Not too bad a race, I felt I ran strong under the conditions and extra length of the course.  On a good day and with a true half distance, I could have been around 1:11-1:12.  (last Ohana 91.5)(Landreth blue 574.65)

Week was decent; I wish I could recover like the old days, but those 1000's Monday after the hard workout the weekend before really drained me - so that's why I'll only do them every other week.  Was pleased with the race effort.

Goals for next week: I'll probably need a little while to recover (back to that aging thing), so let my body do what it needs to to keep me running well.

AM - 6 2xAC.  Back to the grind this morning after little sleep because of sick children.  Felt surprisingly good considering the run Saturday and the junk going around the fam.  (Cumulus gold 614.9)

afternoon - 8 Middleton.  Felt pretty good again this afternoon.  It is nice not to be totally trashed after a race.  However, I will still keep it pretty chill this week to try and recover properly.  Molly's Mile.  (Stratus grey 700.35)