I have to have a blog title?

GA run with one mile at ~3k to 5k speed.

4 easy miles in the rain in July. I haven't decided if I'll run the Carnation 5k this weekend yet. $25 is a lot for a 5k, and I'm tempted to rest. I am a sucker for races though...

Easy recovery run with MSRC peeps.

For my traditional mid-length run the week before a long race I did 13 miles with one semi-hard trip up and down Cedar Butte. I feel more tired and leg-dead than I'd like though. I also still haven't decided on what shoes to wear for the 50k trail race next Saturday. I guess I'll bring a couple pairs and decide on race morning.

My last two miles today were around my neighborhood loop. It sounded like a war zone with all the fireworks going off, and smelled like burned sulpher. Gak.

Today was an easy 6.3 in the sun - WHAT? - yes, the sun. It took me a few minutes to realize/remember what that huge glowing yellow disc was.

7 easy GA miles today. I waited again until 1:00 pm for it to get hot to try and get some heat acclimation. I've heard you can gain a large percentage of heat acclimation in only four days. I don't know if I believe that, but it probably can't hurt! 

I waited until noonish again today to take advantage of the hotter temperature. 5 easy miles with HR up about ~10bpm due to the heat. I'll be traveling tomorrow and won't likely get a chance to do a shake-out run before Saturday's race.

My first 'ultra' is in the history books. I thought the 50k would be easier than it turned out to be. Imagine that! The heat (80* or so) and especially the elevation (started at 6500') reduced me to walking some of the hills in the last 8 miles. I'd hoped to turn a 4:30 or less but ended up with 4:47. That was worth 13th overall and 4th in AG though.

No running today. I did a nice easy 15 mile bike ride instead. It was nice.

Today's run was a very easy pace recovery run. I have lots of DOMS from the trail race, particularly in my glutes and anterior shin muscles.

Easy recovery run. L glute still sore/tight. L soleus/achilles thing too. R arch/foot painful on flexion but doesn't really hurt to run.

Today was another biking day. I did a fairly easy 17  miles around the valley for lunch. I could run, but I'm trying to give  myself a little more recovery than I typically do for once.

I'll jump back in to running next week as I have only 12 weeks until my PR attempt at Chicago!

13 mile bike ride in Halfway, OR while at my 30 year HS reunion.

Today as I was coming back from walking the dog I saw a running buddy, so I jumped out for an easy 5 miles with him. I've caught some sort of virus from my wife which made my about HR about 30 beats per minute higher for the effort level I ran at. She's had it for a couple weeks. I'm hoping I can either kick it fast or at least continue to be able to run through it.

I did what should have been an easy eight miles today, but whatever viral think I'm fighting made it more difficult than it should have been. I'll be glad when this thing has run its course!

Another sick run with one trip up/down Cedar Butte. Between the virus and the heat this was tough work even though the pace was substantially slower than my typical easy run pace on this route. I still feel whupped two hours later! It might be time to ease up some more... 

I felt a little bit better today and so ran a few faster miles at the end of this run. I had quite the coughing fit afterward though.

Easy recovery pace run.

I got up early this morning and met Shawn for the ROB run. We turned around at the creek though for a total of about 18 miles and 3600' elevation. Considering my coughing and hacking I did better than I thought I'd do. I must be getting over this bug!

I ran an easy 4 miles in the evening heat around Rattlesnake Lake.

I'm feeling a little better and wanted to see some ground fly by, so I did a couple miles at 1/2 marathon pace. I aggravated my R foot injury that I reinjured at the trail race too. I either need to not do any fast running, not run in lightweight shoes, or both for a while I suppose.

It's very frustrating to not be able to train appropriately for Chicago, which is in only ten weeks. I just have to remember there will always be another race.

I did an easy-ish GA run today. Of course I waited until 2:30 to head out to make sure I enjoyed the heat of the day :)

It was much cooler this morning than it has been! I think it was actually in the 50*s even.

Yesterday while removing some 70# leaf springs from my car trunk my back spasmed and disintegrated (at least it felt like it), so I had a pretty tough time making myself put in the easy miles. Every step was painfull. It seems like about once a year I trash my lower back doing something.