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After 3 weeks of feeling tired I finally broke out of a rut this weekend. Today I managed a strong 3.3 miles on the TM and will go outside this evening for some hills.
 

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8 miles total this morning - 2 mile warm up, 4 mile tempo at HM pace (31:33), 2 mile cool down. Followed up with some stretching.
 

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weights:<br>
total body + core/Endurance Format<br><br>
uff-da
 

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4.5 miles @ lunch. 81 and sunny. Felt really good.
 

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Crappy, crappy, CRAPPY run today! My calves hurt, my back hurt, I didn't have any energy. BLAR! Today was such a disappointment. I didn't even say anything when an enormous ice cream sammich jumped into my shopping cart today.<br><br>
OK I'm done whining. I know they can't all be good, but today was the worst run in 7 weeks.
 

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89F and sunny @ Lunch - 30 minutes nap <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Tak'n it easy today -
 

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No run for me today. Scheduled day off. Plan on doing my exercise routine tonight...then early to bed.<br><br>
Keep the fingers crossed folks. Tomorrow is my first ever daily-double. Six in the AM and four in the PM. Morning on pavement, afternoon on trail.
 

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a horrible 1:10 run with the running group. usually about 3-5 of us break off and run a lighter pace, the main group runs 8+ min miles. Way out of my league, especially on trails, and especially in 90+ weather. Well, we all ran together this week and i nearly thought i was going to keel over trying to keep up. Killed my ego. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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Meri - why did you all run together? Doesn't sound like fun if you were way faster than your normal pace!<br><br>
EQ - I've done doubles to prep for Reach the Beach the previous 3 years (I won't be doing them this year since the mileage will already be high enough). Make sure you go easy and hydrate a lot between runs! The first mile or so of your second run you might feel a bit sluggish, but it will probably go better than you think it will. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Rest/Cross-train day for me, so I did 30 minutes hard on the trainer & 150 situps.
 

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I survived the track torture in 95 degree heat. It was hard as I am not acclimated and also loathe hot weather running, but I feel like I accomplished something tonight. 2.5 miles of tempo pace intervals plus warm-up & cool-down for 5 miles total.<br><br>
I suck at pacing on the track. I was supposed to be doing ~ 8:00 pace and my first 400 of a 1200 interval was ... 7:00 pace. Oops.<br><br>
Earlier today I took a 90 min yoga class and 60 min pilates class. So I was exercising for a total of 3 hours 15 min. Hurray for physical activity!
 

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we ran together, again, because the whole group likes our regular trail route and thought it was fun to run. after the run, us slower runners decided to either NOT run with them again or if they want to do the same course as us to just keep our own pace and fall behind and not worry about it. It is hard in a group mentatlity to not try to stay with the pack. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> i find it very deflating.
 

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Evening - 5.6 hilly miles in cool (9C) temps, with 8 by 100 meter striders in the middle. Total time just over 55 min.
 

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20 min of brisk walking followed by 8 x 50yrd strides. Still tightness and today some pain in my surgery area. Followed up with some light stretches and ice down. It's going to be a slow process till I am back at 100%
 

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4 mile run at lunch chatting with a friend that leaves for Switzerland this morning for Ironman Switzerland. They guy is a machine and he should kick a$$<br><br>
Followed that up with 25 minutes of pushups and sit ups.
 
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