Run with my Heart

Oh how lovely it is to take a day off.  Needed it big time.  Running plans for this week is to run 70-75 miles, I would like to get some really good fast miles in as well as some quility easy miles.  And do a 20 miler on saturday.  As always do my daily stretching.

mv

Got up and ran down to the jogging path and back home, nice and easy run.  Felt good as soon as I warmed up.

1:24:05/8:24

wr(309.4)

pm ran to the park and did 2 miles barefoot in the grass and one more on the road.

Met Michelle at Sasha for a pre-warmup before we joined Sasha and Jeff, Matt meet us on the path.  Then we warmed up for a total of 3 miles before we did 6x1600 with a 400 rest.  Sasha talked me into letting him drag me behind.  I was a little aprehensive at first because I wanted a good workout and I was afraid it would feel awkard and put strain on muscle I wan't use to useing.  But it actually felt fine.  I felt like I still got a threshold workout and it really didn't fell like I was being pulled it just made it so I couldn't give up or slow down when I wanted to.   It was kind of funny I was encouraging Sasha to keep up instead of the other way around like it usually is.

So remeber I am being pulled for these-

1-5:47 (rest 3:52) this feels like I am going about a 6:10-6:15 effort.

2-5:51 (3:23)

3-5:50 (4:46)

4-6:01 (3:38) I think both of us are getting alittle tired.

5-5:45 (3:56) We regroup and both work to stay up.

6-5:53  This one was super tuff but I tell Sasha to go, go, go on the last four hundred and we make up some time.

1:44:57/8:15

Great workout felt good to feel my legs go that fast.

wr(322.2)

Got up and drove down to Will's pit stop to meet Luz.  Ran around for 15 mins and she didn't show so I took off.  Ran to the 1st drinking foutian up the canyon and turned around.  Just before I got to the mouth the the canyon there was Luz, her husband had taken her keys and so she biked up to Will's and ran to that point so she turned around and joined me.  She was doing a good clip for most of the run.  I got her going 7:46 and 7:51 and then we slowed down the pace to the 8's, she was alittle winded.   Was not sore in the legs from yesterday just a little tired, a little sore in the obliques and intercostals.  Easy run.

1:18

porgrid (193.3)

Pm went to the park with my sister and did 2 on the grass barefoot and 1 more on the road.

This morning I did NOT want to get out of bed, in fact I haven't wanted to get out of bed at all this week.  But I do and I run and I am glad I did.   Can you tell I was tired today?  I think that towing thingy took it out of me.  Just an easy run on tired legs.

1:28:12/8:34

wr(332.5)

Had a nice run with Luz.  We met down at Will's and ran up the canyon.  Ran nice and easy and felt great.  Thanks Luz.

no watch

progrid(201.3)

Man a tough workout today.  The plan was to warmup 6-7 miles going uphill on Hobble creek course then do the course with every other miles hard starting with mile 2.  Me and Michelle met at the end of the half and drove up to about mile 5.5 or so.  Warmed up to the start of the course and took a potty stop and gu and water.  Then we started with an easy one first splits are as follows

1-7:29

2-6:29

3-7:49

4-6:15

5-7:52

6-7:44 we missed our water we stashed and was way passed the mile marker and so we decided to do another easy and then continue.

7-6:35climb up out of the golf course.

8-7:51

9-6:38 getting tired and have some short steep climbs in this mile.

10-8:42 stop for an other potty break (stomach is really not feeling good 5 time going) and gu/water.  stopped the watch for potty break but not water break.

11-6:44 OH MAN legs are feeling it.

12-8:15

13-6:54 this mile is really tuff, you finish on the grass.

time for the half 1:35:02

Total time for the run-2:41:47

Another potty break and then we cool down for a mile.  Leg didn't feel to bad for a 20 miler just a little tired form the weeks mileage.

Ice bath

WR(352.7)