Relentless

AM - 20 (10 & 10) Junction with an easy pace for the first 10, ave. at 7:21.  Then Wendy's for the 2nd 10.  Didn't take the short break between because I was already up at 4 running and practice was bearing down on me.  So I just took a few water bottles and dropped and stopped for just a second at 10 to Gu.  The 2nd 10 weren't up to where they needed to be, but not too far off.  Ave. was 6:40 and that's because I slowed it at 16 and 17 to 6:35's and then 19 was 7:20 and 20 was 6:58.  Last time I did this on the 18th of June ave for 1-10 was 7:27 and 11-20 was 6:35 - so I didn't see any improvement this week.  (Cumulus red 122.05)

morning - 9.6 (3.5 w/team) on Washington Loop and then into Sandberg's Pond.  Ended with 8x100 barefoot grass striders.  (Cumulus orange 205.1)

afternoon - 6 on treadmill 1%.  1 mile warmup, 3 miles at 7:30, and 2 miles at 7:03.  So nothing too crazy.  (Glycerin 445.45)

morning - 11 (8x800's on track)  The results of this workout pretty much stunk.  Reasons: 1)pretty warm. 2)not mentally into it. 3) Just not running fast - still getting legs back from big weeks. 4)Not having been on the track in about a month, so I hadn't really built up to it.  The last two are the biggest factors for the crappy times.  Warmed up with 2.7 to PVHS from home (2 w/team).  1-2:34 2-2:34 already a bit slower than goal time.  I'm thinking that's okay just bring it down a little at a time (didn't happen) 3-2:36, 4-2:44 really sucked it up here so I got a quick drink and took just a little longer break.  5-2:38, 6-2:45, 7-2:46, 8-2:44.  With the 2 minute recovery and 2.7 back home, the total came to 11.  I think I just bit off a bit more than I could chew on this one.  One positive...At least I did the whole workout (a mental victory if nothing else). (Cumulus red 133.05)

PM - 4 Warm Springs easy recovery run. (Cumulus 435.7)

AM - 10 treadmill 1%. 2 miles warmup  because I just couldn't get into it.  Then 3 at 6:40.  Finished with 5 at 6:00.  I really didn't feel any flow today.  Metronome was at 85, but I was just off and was hitting 84's.  (Cumulus orange 215.1)

PM - 6.75 in SLC down into Willowcreek.  Felt nice to have a little cooler air.  (Landreth 273.2)

morning - 7.1 in SLC.  Went up into Granite area and then worked my way back through Dimple Dell.  (Cumulus red 140.15)

evening - 4 in Soda Springs.  Ran at 7000 feet.  2 out and back from lodge with my brother James.  (Cumulus red 144.15) 

AM - 12 in Soda Springs.  Down from lodge into town and out on some highway.  A good downhill run, but I felt way off - out of alignment from sleeping on the floor I think.  Despite this, pace was comfortable and easy to hit at 6:30-40 for most of the run.  (Landreth 285.2)

Got my 90 for the week, and it was pretty easy.  Started to feel like I was getting my legs back a little by the end of the week.  Hopefully through next week, they will continue to recover and I will have a fast race.

Goals for next week:  Race fast!