called to serve: Florida Tallahassee

Sunrise Foremaster run. I'm pretty spent and tired.

47:19 Total 7:45mi ave

1- 7:37 2- 7:47 3- 7:32 4- 7:04 5- 7:59 6- 8:25

Went out into Washington and Coral Canyon. At first my shins were killing me so I stopped after 2 miles (at the church) and tried to stretch them out. Started again and they felt better. Once I got to the top of the Coral Canyon hill I stopped for a little bit, ate some snow and then went on a trail. The trail wasn't going the way I needed to go so I turned around and got back to the road, this is where I went extra on the distance. Felt really good at times on the way back. My legs were a little tight but I felt better than the first half of the run. The cool air felt good and I got into a great rythm. Pretty slow run but went pretty far. 

8.60 miles 8:13 mi ave

Then did 4 grass barefoot striders on the football field. Felt Awesome! 1/2 mile

Tempo miles today at the cemetery. Easy warm up about 2 miles out (Bake ran with us this far) and then 2 tempo miles without a break inbetween. I let Austin and Willy use my watch and I tried to stay with Ruth. Ran the first one with Ruth right where we wanted to be at 6:20. I fell back from Ruth for the second one and ran a 6:45. Then we ran one easy and back to the school. This workout was pretty hard and I need to work on my endurance. (About 7.5 miles).

4x100 (1/2 mile) barefoot striders on the football field (like yesterday). Felt pretty good. Need to work on my form/speed so I can keep up with Ruth. :)

Weights. 3 sets of everything, except bench (to scared without someone to help me) and I forgot to do those front sit up things. Hard but Good to get back into the weight room. Now I will get into a better system, I don't think I did enough today but I will do better. 

Ya! I love getting out early, I have been doing so much!

Out into Washington Fields, Staheli Hill and back. Really tired today.

48:41 Total 7:55mi ave

6:58 7:45 8:05 8:17 8:13 8:16

Ran with Decker today. We went up into Greensprings and into the neighborhoods. I'm glad Decker was there because he pushed me to go faster and I had a better run. I love the down hill at the end of this run, we got going pretty good. Still tired, I need to sleep more so my body can rest. Lifted a little after.

46:10 Total 7:22mi ave

1- 7:41  2- 7:40  3- 7:43  4- 7:40  5- 6:55  6- 6:44

Not a good run today. I started out with everyone but couldn't keep up and ended up alone on the trail and I stopped a couple times. I am really tired and I didn't run very good today. But I am so happy to be home!

49:07 Total 8:10mi ave

712 712 814 847 939 752

and I  really like the New Jack Johnson album!

First day of track conditioning. Washington Parkway started with everyone, ran a lot with Ruth, a little with Willy, and finished by myself. I pushed myself and just kept going. Worked really hard and it felt great. Awesome run. 

59:12 Total 7:37mi ave

1- 7:30  2- 7:32  3- 7:50  4- 8:28  5- 7:50  6- 7:22  7- 7:19  .77-  5:19

(.25 warm up) Cemetary tempo miles. One tempo mile and then about a minute break and one more tempo mile. I was supposed to be at 6:25 and I'm happy to say that both were 6:21. On the first one I was going really fast down the hill and then just kept it going for the last half. On the second one I was a lot slower going down the hill, then pushed it the last half where I was really sucking wind. Pretty hard work out but very good. 

1- 7:33 2- 7:48

tempo 6:21

tempo 6:21

2.20miles- 17:20

47:22 Total 7:26mi ave 6.40miles

Then 4x100 barefoot grass striders on the football field. Weights, 3x10 of the usual.

Morning b-ball.

Greensprings 6 miler. Felt pretty good today, legs kind of tired and burning. I pushed myself the first half and then just cruised (down hill) the last half. Felt really tired about the last mile but still finished strong. Great run today.

44:07 Total 7:20mi ave

1- 7:50 2- 7:44 3- 7:40 4- 7:16 5- 6:39 6- 6:48

Warm up (.25) @ track and then Weights. 3x10 of the usual. On the last set I added a little weight to everything.

Great run today. Ran with the Club and did the usual loop. Started with everbody and then ran with Coach for a while (thanks for running with me) until I turned to do the shorter loop at about 5miles. The last 2 miles are really hard, I got pretty tired then but still made it good.

Running today I didn't feel like I was working too hard but I was still going fast. I guess that's a good sign.

51:31 Total 7:20mi ave

1- 7:30 2- 7:19 3- 7:08 4- 7:00 5- 6:58 6- 7:34 7- 7:45

Church ball game @ 9pm. Good exercise.

Track warm up (.25). 4x100 barefoot grass striders before the run so Coach could see our form (.50).

Top of Formaster run. Ran hard up the Sunrise tire hill and then stopped with Ruth for a minute. I ran with Ruth for a while until I dropped back. I was really tired today, pretty exhausted from the week. It has been a good week and I will try to finish it off and run tomorrow.

My left hip has been a little sore. I think I need to stretch it more.

47:35 Total 6.15mi

1- 7:47 2- 7:36 3- 7:27 4- 7:08 5- 8:02 6- 8:18

7:43mi ave

!

Played b-ball forever last night and it wiped me out! Worked all day today feeling very tired but finished at 5 and then forced myself to get out and run. I was planing on 6miles because I thought I would be dead but I didn't feel that bad. Did Dog Pound from my house with a big grass loop at the school and a loop around the houses by the school. Legs hurt and my body is tired but still got a good run.

58:13 Total 7:44mi ave

1- 8:03 2- 7:29 3- 7:26 4- 7:59 5- 8:01 6- 7:55 7- 7:31 .50-  3:46

Playing basketball today my hip flexor all of a sudden started to hurt. I stopped and stretched and took it easy and it felt better. Later today it started to hurt really bad, just walking. Decided not to run and get this better before it gets worse.

Got into physical therapy today and had Rhett help me out. I did the weird electric muscle massager thing and some stretching. Rhett worked with my hip and did some stretching stuff. He said to look into getting some coreshorts or compression shorts. They help with support and they would probably be good. Going to see how I feel tomorrow, if bad I won't run and I will go back in on Thursday. 

Did some warm up stuff at track, it still hurts a little so I didn't run. I'll talk to Rhett today and go in tomorrow. Very Frustrating.

Taking the week off to get my injury healthy. Feels pretty good just walking and stuff, but I can still tell that it is hurt.

Didn't look at coreshorts/compression shorts today, I will tomorrow and I'll get some ordered.

Ordered some coreshorts today from www.medco-athletics.com. They aren't cheap, I hope they work. I'm guessing they will be here next week sometime.

Track practice starts Monday. I'm not running in the morning but we will see how I feel at practice after school.

Track practice started today, officially. I ran a warm up lap nice and easy and did all the agilities and stuff and my hip felt good. I started with everybody but watched as they left me and ran off into the distance. I ran easy and slow and it felt good. Leg didn't hurt but I felt kind of sore from not running for a week. Stretched good after the run.

I'll make sure to keep it easy and slowly get back into it. Talked with Coach and I'll probably run 3 everyday this week. I'm guessing the coreshorts/compression shorts will be here this week and they should help also.

My left knee got all fat this weekend and Rhett said I have "housemaids knee." It is really weird. He said something like I broke a bursa or Bursitis something and now it's all swollen. I have no idea what I did. It's not a big deal, just weird (and it kind of hurts). I'm getting old!

26:45 Total 3.25mi 8:11mi ave

757 822 808 .25 217

ASICS 2120  (248.77)

Had to take out grass striders from the miles but I think I got it.

Warm up lap and agilities, everything felt fine. Started the run and felt pretty good but after a stop at a light my hip started to hurt. Stretched it out and kept going and then turned around at the gas station. Knee also hurts. I think it was a good idea to go shorter today, body still a little fragile.

18:41 total 2.15miles 8:41ave

Felt ok today, not good, but ok. Still a little tight, I'll try to do some more stretching and roll out my legs tonight.

25:34 Total  8:20mi ave

8:19 8:34 8:04

XC .5 warm up with Decker and Gif. Felt really good today, knee hurt a little but went away pretty quick into the run. Ran with Decker out to the top of the hill passed AC and then I turned around. I was felling really good and had to make sure to keep the pace easy.

3.20miles  25:16 Total 7:53mi ave 7:53 7:47 7:50

After the run I ran with coach around the football field. We ran like a 9 minute mile with no shoes and it felt really good.

Worked my legs with a rolling pin last night and tonight. It really hurts but it really helps.

Dog pound. My knee hurt but everything else is feeling better.  

31:46 Total 7:53mi ave

8:01 7:39 7:37 8:10