smally

This is the last day of the week for me, ran with G.  Pretty sore not only from the 2 long runs but the p90x, hams are so stiff.

Ran heavy and easy the first 5 miles or so and decided to do a tempo through Roseland, did 2.5 miles tempo at 6:11 average did not feel swift but I knew it was a good effort considering the miles this week, I felt like I was working 5k pace 5:45 ish.  Let G catch up, I wanted to cool down for 3 miles but of course G does not know easy so I took off on him again for the last 1.5 miles of the run and averaged 6:09 to finish.

6:46 total with 4 tempo miles, good finish to the week not quite 80 miles yet but consistantly averaging close to 70 miles compared to 52 miles average for pre Boston training.

No real motivation to run today, bit of a stiff back, hams are not as tight.  I wanted to flush but I felt the need for a tempo/speed run.

17:41 - 5k, all at 10.6 (probably 5:35 average), little cool down.  Wish TM would not take so long to speed up at the beginning.

May flush a few miles tonight, going to get Julian running a bit.

35:57 - 10k

All morning I told myself it was ok to take today off and rest for tomorrow's long run.  I talked to G this morning and he had a good 10 mile run 106, next thing you know I am on the TM at the gym running a 5:40 first mile, I brought the TM down to 5:52 pace and left it there with a towel over the face.  I did some pick ups here and there from miles 4 to 6.2 trying hard to break 36 minutes.

I thought about trying for 10 miles and breaking 60 minutes but because my back is a bit sore and I plan on running the long run tomorrow I did a walk/jog until 7 miles.  Happy with the effort.

Got my self into trouble today, did a long run with G and felt some back discomfort but ran through it until it started to disipate but it came back at the furthest possible point from home.  I ran in a lot of discomfort and was dehydrated to boot.  G was running ahead of me which is my place so I was uncomfortable and fighting hard not to pack it in.  He looped back to get me and for some reason I got a little upset and motivated so I ran the last 2.5 plus miles to 20 miles quite hard and left G, I was below 625's so it was a good finish to the run until just before 20 I got a cramp in my right calf muscle. 

725' average with a lot of slow miles but not terrible considering the back.

The problem is I am really sore right now and in bed, I can't put a lot of weight on my right side, bit scared but I will rest up the next couple days.