Welcome

Jeremy Ranch Road with Jake, Rob, Fritz and Collin for 14.5 and James C and Hille for about 9. Felt better than Saturday so taking the day off yesterday was probably the ticket. 7:09 pace total. I hope to get up there a few more times this summer.

Wasn't sure if I should run today. I am going to start my next marathon cycle for TOU next week and I am considering some type of down week since I haven't been feeling awesome lately. Maybe more PT on the left hip region.

Of course, part of this is that the weather is in the mid 80s and that didn't sound too pleasant. So a PT session with 2 up 2 down like Friday? No, I should be doing PT in the evening instead of drinking beer. And so I went outside and ran down to the U track. I tried to stay on soft surfaces mostly and experienced the following types of terrain on my run: grass, concrete, asphault, dirt, rock garden, wood chips and track. I did 8x100 strides on the track and they didn't feel awful. I was hot but I wasn't burning up unlike my Skecher's which are tearing through with 230 miles on them and become a heat conductor at 5:30 pace and below.

or um...

7 easy with some strides at lunch. Felt fine.

AM

5:30 run with James (C) and Adam (C). There is another Adam and another James I may run with, but not in the am. 75 degrees at 5:30! Nice 11th ave/2nd ave loop.

Lunch

7.3 with Adam H around the BST in his "figure 8." I was feeling sluggish. Couldn't be the heat. These shoes now have 650+ miles and they still feel great.

Wanted to run with Mark Payne and he was running with Lloyd Hansen at Sugar House Park. I got there and was surprised to learn Mark was doing 3x2 miles at 6:00 pace in the late stages of his UVM prep. Weather was mid 70s but it felt quite warm. We warmed up with two laps of the park and got into it. Lloyd has a two mile out and back starting at the base of the east most hill and going clockwise and turning into the dead end road in the center of the park and back. Lloyd was doing the first and last 800 of the run with us. Clear as mud.

I haven't done any formal workouts since before Boston so I had no idea how this would go but it went really well. From memory, first miles were 5:31, 5:40. Second two were 5:45, 5:46 and the last two were 5:49 and 5:51. I felt strong throughout and never really labored breathing. My legs didn't have much pop in them but they didn't really fatigue either. So a surprsingly good workout out of nowhere. The only reason the reps slowed down was we were trying to dial it back to 6 but couldn't help ourselves. One lap to cool down. Nice guys those two.

AM run with James and Adam from the usual Redwood spot. One of us was five minutes late.

Mueller Park loop with Fritz and Collin. A good effort but not crazy. 8:30ish going up and 7:42 total for the loop. Before I got to Rudy's Flat, Fritz doubled back and we went back a bit for Collin so it wasn't a perfect loop. Very fun run. I felt pretty good the whole time. My quads pooped out a little in miles 5-6 but I recovered well enough. Soak in the creek and otter pops to finish the run off.