Clyde's Comeback!

ICE loop. Extended because I had my head down and ran past the turn off and then had to run over to the restroom by the golf course. Did not want to get out of bed today and didn't want to run either. After several weeks of really burning strong to run. I kind of lost the passion over the weekend. Plus I'm just emotionally and physically drained. So it was a battle today... at first. But later in the run I felt really good and was glad I'd gotten my sour butt out. Need to hit it hard again this week with mileage and then I'll feel like I've got a good enough base to start trying some faster speed stuff.
P.M.

8 miles tonight. 6:46 avg. Tried to work on form. Keep the hips square, and under me. Really working on pulling my butt in and not running around with a ghetto booty sticking out. Kept it smooth and EZ. Felt great.

Summer tempo loop with the Circle today. Warmed up for about 3.4 miles. A little longer than the normal 3 miles spot. Then started the tempo on the corner by the farm. Didn't have a goal on pace or actual tempo length. Hit the first mile nice and relaxed then started to really feel good. Felt controlled and smooth throughout. Until about 5 miles into the tempo. Got really bad stomach issues and had to stop at 5.5 miles into it. After the potty stop I just didn't get going again and bagged any more tempo miles. So I hit a 5:30 avg for the 5.5 miles of tempo. Splits: 5:38, 5:30, 5:23, 5:36, 5:25, last .5 in 5:30

Not too bad. Mad that I had to stop for stomach issues and mad that I didn't hit 6 or 7 full miles. But I feel it's a pretty good place to be in December. Happy to at least start the process.

Cooled down back home and a little more to square it off at 14 for the morning. 29 F when we left at the start. Got horrible sleep last night.

P.M. 7 miles tonight. Another run in shorts and tee shirt. Temps were great today with full sun. I've been needing the VD. Looped around Stone Cliff and back up 2450 for an even 7 miles. 6:36 avg. Legs felt fantastic. I have little to no recovery time lately. Makes me smile 7 times over.

Up around 4 and out running early before the boys started the maddness. Kind of a melancholy run. Just lots of deep thoughts as I ran solo in the darkness of a Christmas morning. The highlights were some really cool falling stars. Hoping everyone has a happy day!

DC loop. Super somber run. Heart just hurt the entire run. Hate to say it but I'm really excited for the holiday season to be over. Just not very chipper this year. Oh and the hip hurt like he&& too. FML

P.M. 8.5 miles with a little 3x1 mile workout mixed in. Hit a 3.8 mile warm up around the big LV loop. The whole time my hip hurt like crazy and I kept talking myself out of doing a speed workout. But I just needed it. Mind is totally going crazy. So a good hard body pounding might numb the emotional  drama. Decided to reopen the old LV mile track. Basically there's a 1.3 mile loop right around my house. So you run a mile hard then have .3 recovery or around 140 seconds give or take.

1. 5:05- Whoa... was not expecting that. Obviously my body isn't use to doing miles as my target speed was like 5:17-5:25ish. Next two might be crazy bad...

2. 5:05- Started to think my watch is messed up. As this is too fast but only one left maybe I'll finish a speed workout happy once in my life?

3. 5:08- A little slower but I relaxed way too much on the first quarter. Pretty happy to see something under 5:10 that's for sure.

Then just a 1.15 mile cool down back home. Didn't notice the hip durning the hard miles but it hurt on the cool down and kills now:(  However if I can rally the troops and feel better in the hip tomorrow then I'll be really happy about this workout. If not then it's just another stupid thing I've done this week.

Over to the freeway and around the truck stop. Then back over to the DC and up around River road and home. I only wanted to run 8.3 miles this morning and thought this loop would be close. It would have been right on if I hadn't gone around the truck stop.

Hip was achy and tight but not like I thought it would be. Last night it was just crazy painful. But I worked it over several times with the stick, myrtl routien, electric stim sessions and lots of Wintercrest. At least it allowed me to run without having to bite down on wood. Kept things smooth to aid in recovery. 7:24 avg. Slept like garbage again. But that seems to be the new norm so it's really not news.

P.M. 26.2 mile bike ride. 20.6 mph avg. Took the airport road out around and was going to do the new road all the way around the loop. But some construction workers down on the north side didn't seem to like me in the area so I flipped it around and just did an out and back. Ended up being 26.2 miles on the numbers... hmm. Didn't hammer it but did keep the pace honest the entire ride. Forgot riding cream and will pay the price in days to come:(

Big workout/ Long run. 21 total miles on my big town loop. 11 mile warm up at 6:42 avg. 10 mile MP tempo at 5:41 avg.  So something like a 6:12 avg for 21 total miles.

Hit the warm up with the plan of keeping it honest but ez enough to be able to run a good tempo section. Looped by my house at mile 8 for a potty stop and to shed some layers. Grabbed a GU and an hammer tab drink. Didn't take them until I was at mile 10. After that I jogged another mile to let them settle a little before starting the tempo. Ended up hittin mile 11 right around the old summer tempo starting spot. The plan was to run from there around the summer tempo loop and take it all the way down to the DC for a full 10 miles at marathon pace or somewhere in that range as I really don't know what MP is right now.

Spits: 5:41, 5:46, 5:40, 5:49, 5:48, 5:38, 5:38, 5:42, 5:38, 5:29

Pretty even effort according to the hills in the run. Hit the first mile a little faster than planned. 2&3 were perfect. 4&5 I knew would be slower as you get on and off the Mesquito trail and some hills. 6,7,8,9 were all locked into a nice flow. 8 being a little slower because of the hill under river road but very even effort. Then 10 was a little harder effort because I could smell the barn. Had to go around the restrooms then up to the flag pole by the DC to hit the even 10. After that I should have cooled down but I just walked back to the truck and called it a day. Pretty happy about the results of todays run. Hip started out hurting throught the first 8 miles but after that the heat patch must have warmed it up and I really didn't feel it the rest of the run. 29 F at the start. Overcast.