Be the change

Fun mountain run with my brother before he headed back to Canada.  Things were going great until mile 5 when I slipped on ice and landed on my back.  Wouldn't be a true trail run without an injury anyway.  Averaged about 9 minute pace for the whole thing.

4 miles on a treadmill... Not ideal but I fear many of my runs will be on a treadmill so I had better get used to it.  Averaged 7:30

Ran 2 miles then played churchball for which I gave myself another mile.  We lost but it was fun and I didn't get hurt which was good.

On the Treadmill again.  7:15 average

Felt good to actually get outside and run for a while.  Averaged 6:45 with some good hills.  I could feel my knee a little but overall my body felt pretty good.

Biked 7 miles so that I could pace the athletes through their mile repeats

My watch died on the warm up, but I think 6 miles is a solid estimate.  Little over two mile warm up then 3x800 @ the cemetary.  They felt fast or on pace but with no watch I was just running hard.  I wanted to get 4 in, but I'm just not their yet.  I also did some good strength training this moring for which I am already sore.

Busy day

Easy miles on the treadmill after a little strength training.

A good negative split run starring at 7:40 (uphill) and ending at 6:15 (down).   Stayed nice and relaxed the whole time.

This was a good long run for me.  Went on one of my favorite routes running by the river.    Took it nice and relaxed for the first half.  Had to stop and stretch out my calf around mile 5 becasuse my achilles was pulling a little, but that seemed to help a lot.  The last three miles I averaged 6:07 and felt pretty good.  It was all flat so no help from the hills.

Just some easy miles to recover from yesterday.  My foot started hurting pretty good around 1.5.

wirght training in the morning and a couple meetings after work made for about a 15 hour day.  Plus my foot still doesn't feel that great so a little rest will hopefully be a good thing.

On the treadmill

On the treadmill

On the treadmill.  This is getting old really fast.

On the treadmill again.  Did 6 pushes around 6:00 pace for the pushes then 7:30 pace for the recovery.  Pushes were 3 minutes, recovery was 1:30.  Felt really good the whole time.  Plus a chruch ball game that went into double overtime, fun, fun, fun.

Finally got out on the road and ran 4 miles.  Beautiful day and just enjoyed it. average pace was 7:30

3 miles on the treadmill and eliptical then 20 minutes on the bike.

Got to run outside today.  Felt good, averaged 7:00.

One mile warm up, two mile tempo - 11:50, then two half mile pushes.  First was at 2:40 next was at 2:32.  Felt pretty good and relaxed for the majority of it.  calf is a little tight and didnt' losen up on the cool down.