Weekly Log 8-1-11 to 8-7-11

Monday: 0 - I hate taking zeroes these days, but this was probably a good idea

Tuesday: 10 miles - Ryan Park trails alone.  My legs were tired and it was hot (but dry).  Total time: 77:09. 

Wednesday: 9 miles - Rome Point trails and beach solo.  I tried to keep it peppy today.  My legs are almost normal again.  I reached the point in 9:23, and then tried to push it on the yellow dot single track.  This first half hour I felt sort of tired and out of it.  I was thinking that I should have had coffee beforehand.  The second half, I perked up after sprinting up the hill.  Total time: 63:05.  Good run.  I'm thinking my 9 miler is a little long and my 10 miler is a little short.  I felt my effort was sub 7 minute mile pace. 

Thursday: 10 miles - Big River trails alone.  Great run on awesome trails in cloudy cool weather.  Rather than focusing on the heat and deer flies, I found myself concentrating on  the unrelenting challenging terrain.  I did my normal out and back course except for taking a wrong turn near the turnaround point.  The highlight was catching and passing a mountain biker from behind.  They didn't see that coming!  Total time: 72:53. 

Friday: 0 - busy day of wrapping up things at work before vacation, errands, and dinner at Senor Flacos.  I wanted to get a short trail run in after purchasing new trail shoes, but forgot to pack running shorts. 

Saturday: 24 miles - 3 x 8 mile Vin Gormley trail.  Today was my 36th birthday, and I wanted to do a long run to celebrate.  My dad ran the first loop with me (reverse Lil' Rhody Runaround).  The pace was easy and a nice way to begin the long afternoon of running.  Pard took a nasty looking fall (bloody face), but quickly recovered without complaining.  We finished up the first loop in 75 minutes.  I stopped briefly at my car to fuel up on Gatorade & Coke (Ben Nephew style), ate half a granola bar, and refilled my handheld water bottle.  Beginning lap 2, I chose to run in the same direction.  My legs were feeling tight, which was annoying me.  I'm not sure if it was mental or what, but I was not expecting soreness or tightness until the third loop.  The running was going well otherwise, and I completed the second loop in 68 minutes.  I repeated my aid station routine and set off for lap three.  Running seemed fine, and mentally I was more relaxed knowing I would be satisfied with three laps (although I was prepared to go another few miles if I felt up to it).  My hamstrings were particularly tight, and by the time I had three miles to go (on technical trails), I was ready to finish my day.  The last quarter mile on the roads was the clincher.  I finished lap three in 70 minutes and was happy with my three and a half plus hours of running.  My energy and lungs were good.  My legs were tight, but not too sore (yet).  Afterwards, I returned to my parents' house for a fantastic meal of veggie lasagna and chromium replacement.  Tomorrow, my family heads up to Maine! 

Sunday: 0 - travel day
Weekly Total: 53 miles
Last Week: 65 miles
Year to Date: 1410 miles (eclipsed my 2010 total miles already!!)