Run

20 East loop: the Monday morning run. Felt pretty good, but felt a little tightness in the R ITband at the end. Kind of picked up the middle mile a bit. Really wanted to run fast, so this tells me that maybe I should go to the track tomorrow. 

I wrote up a training plan for the marathon. I just need to follow it and take it easy. Can't over do it like last year. 

Finally got down to the track for some speed work, but I probably pushed it too much. After some warm up, stretching and strides, we did 400s at 5k pace with 200 recovery. I only did 7 before my knee was bothering. Times ranged from 1:26 to 1:29. It was probablly too fast.  Even at 1:30 would be 6:00 pace, or 18:45 5k, which is faster then I've run in a long long time. Really probably should have been 1:35 or slower. I hope I don't regret this.

Dam Road: my schedule said 6 and I wasn't sure if my knee could handle it. Thought about not going, but I figured I'd feel it out. Started real slow and vowed not to go faster than 8:00 (I did catch myself slipping up around 7:45 on the downhill at the end though). Overall pace was 8:25. Was hoping to turn around before the sun came up, but it didn't happen. Had some minor knee botherings, but overall, feel pretty good. Its amazing what slowing down can do.

They are really going to town on the new freeway out there.  The road will probably get pretty busy once they finish, which is a bummer. 

I guess my 3 mile loop ain't quite 3 miles. Oh well. Just an easy jog to wake myself up.

Came down with a killer sore throat Thrusday evening so I slept in yesterday. Hit it pretty hard with emergenC and bananas. Also, I slept weird and had a sore neck/back. I knew I had to get out Saturday no matter what, and early to as the low was going to be at least 80.

Got out by 6:00 and ran the Maverik course plus a little extra to get the 9. Got drinks at the park on Riverside Dr and the soccer park. Felt pretty good the whole time. Some haze in the air kept the sun from heating things up too quick as it was coming up.

After I got home and cooled down a bit I got out the foam roller and just rolled my leg muscles as best I could.  I think it really helped as I wasn't sore at all and I didn't have any fatigue in my legs.