Getting back to Boston

Tweaked the schedule a bit. Instead of easy 6 this morning and speed work tomorrow before work, decided to do the speed work today with the crew at SHS and the easy 6 tomorrow. It was a little warmer than forecast when I got out there. The rest of the bunch showed up while I was in my first rep and we only actually did one together, but it accomplished the goal of holding me accountable. 5 x 1000 at something resembling 5K pace. Can't give you all the splits because the Garmin locked up in auto pause at the start of the fourth rep, but they were close. I was still a little tired from Sunday's 11, but it wouldn't have been much better 12 hours later. Would have been cooler though.

Easy run with the ladies from Marketplace, which was just what I needed 10 hours after track work. Felt good enough to put the hammer down for the last mile, sorta, to catch and pass Jennifer, Summer and Summer's fetus. Last mile was 8:26 so I guess that qualifies.

The Garmin is pretty much shot. Barely lasted through an hour run. Sigh. 

Low and slow with the Angels at Ben Geren. I didn't need to be going fast, and I didn't. Picked it up some as I finally got warmed up,. Also met Tracy and Ashley after the run, couple of WRA grads. Hmmm... This one was just getting the miles in.

Bed magnet got me on the 4th. Tiffany asked me to run with her today and I figured that would make sure the bed magnet didn't get me again, then I'd do my tempo run after I warmed up with her. Worked out that way, although the humidity was a complicating factor. I was struggling to maintain tempo pace, especially in the first three miles when I was running downwind. Into the wind I was able to go faster more comfortably but it was still a struggle. Basically broke it down into tempo intervals. My tempo miles were 8:10, 8:06, 8:04, 7:52, 7:55, 7:48. Clearly upwind was faster too.

Met the group at the WAR room but ended up mostly running alone. I forgot the watch, so had no idea of pace, just settled in at something that felt comfortable. My guess is mid-9s but not sure. I was through with 8.1 by 7:30, but not sure exactly when we started. Anyway it felt pretty good. I'd had a concern with a twinge in my left groin at work yesterday but it was no issue today at all.

Went out to Ben Geren at dawn. Couple of people had expressed interest in joining me, neither one did, so I went solo. Legs felt OK, but I had very little energy. I did one extended 5.1 mile Necessary Loop and called it a morning. Realized later that today's my six-year running anniversary. I'll have to figure out the exact mileage later, but I think it's somewhere north of 11,000 miles. I'll see how I feel tomorrow, may do the 10 I meant to do today. Or maybe not, with intervals set on Tuesday.

 OK, so tomorrow is the six-year date. Total mileage 11,154 miles. 

Dawdled around this morning and wound up going back to MAFC for an indoor 6. Legs felt pretty good after Tiffany's massage; I progressed to sub-9 pace easily and held it. Last mile may have been close to MP

Speed work with George and the speedburners at Ben Geren. Half mile warmup, blast 880, walk for 2 minutes, repeat. They were going to stop after four reps, I shamed them into doing two more. I got under 7:00 pace on every one of them without too much problem even with the high humidity. Very encouraging workout.

First running date this morning with Tracey at Ben Geren at dark-30. Couple of Ashleys and Myra along for the run. We were going at 10:40 pace, which was no strain at all for me but Tracey was working hard. I think she had a good time though, and we'll do this again. Like on Friday.

Another morning run with Tracey, this time on the bike trail. Hillier than she was ready for, I suppose, but she got through it in about an hour. Not too bad. She's starting to get the bug, I think, and it's fun to watch. Yesterday wiped out by thunderstorm at dawn. I don't object too much to missing a tempo run because I'll get hammered tomorrow anyway.

Hammered 12 miles from the Schoolhouse with George and the gang. I haven't pushed a long run like this in a very long time. After first two miles were 8:47/8:42, the rest was quite fast and two miles were sub-8. Granted, they were downhill, but so is St. George. It was quite a bit cooler this morning which helped. And Lionel had watermelon for us after the finish. Yum! Very, very encouraging/.

Took it very easy around Ben Geren with the gang today at about 10:30 average pace for 7.8. It took about 4 miles to get over yesterday.

Slow and easy with Tracey, Ashley M and Myra. Tracey was in full whine mode this morning but she actually ran pretty well. She's getting stronger whether she realizes it or not. As for me, just shaking off the kinks from a hard weekend.

Mile repeats at 5K pace. Three of them anyway in 98% humidity. Then I "jogged" the last 1.5 at MP which felt really, really easy. Nailed the pace too -- 7:01, 6:59, 7:00. I'm getting stronger in spite of myself. Maybe I'll have a chance at St. George after all.

Easy 7 this morning. Tracey begged off with a nosebleed so I ran with the Ashleys for three miles, then peeled off on the bike trail and did the last 4 by myself. It was humid as heck but the legs felt good and a 9:40ish pace was comfortable. I cooked Flashley with that 9:40ish, even though I was trying to hang back with her. Then I saw Sheri getting out of G-fit this morning and got my hug so it was a good morning.

Progression run that was supposed to be a tempo run. But with the way my legs felt at the start, getting a progression done was a good sign. Actually got down to MP+5% for the last mile and change. Very humid. Legs were very tired. And George ran us up the big hill to the amphitheater, which is actually what kinda got me going after a 930ish start. Wound up with 8:55 average overall.

Slow and easy with Tracey and the Ashleys

Planned 14 this morning. Didn't get there. Didn't feel good, 91% humidity, no breeze, and twisted my ankle going under the Rogers overpass. I was more than happy to shut down there. I'd hate to think how much I would have dragged through work if I'd done the extra 4.8 miles... Just one of those bad runs. I'm sure 25 degrees cooler on Saturday in Cordova will feel much, much better.

Another stoopid humid morning at Ben Geren with Tracey, Flashley and Myra. Ran 3+ with them and then another 2+ faster alone. And I found a $5 bill on the parking lot with no cars for 100 yards in any direction.

Guilty of sluggishness yesterday and got very little accomplished, zero from a running standpoint. Today, up at COC to go get my hug from Sheri and then meet Tiffany for a not-so-easy 6. She pushed the pace as usual and my efforts to dial her back were not successful. But I guess it was good to shake the kinks out, especially since I blew off speedwork yesterday. In 24 hours we'll be in Dallas on the way to Alaska. In 33 hours we'll be IN Alaska. Wow.

Ugh. Gravel for 15 miles = IT band trouble for 26 miles. 47 minute positive split. But I finished, I wasn't DAL, I broke 5 hours and I'm now a Marathon Maniac. And I will never run three marathons in 90 days again.

Run in the rain with the Angels. Well, once I caught them; I started probably four minutes behind. Then I turned around early once I did catch them because I didn't want to run that far this morning, three days after a marathon. Easy 4 sufficed. ITB behaved itself.