Run fast

13.25 RUNNING miles from Highland High, up Emigration a bit and back.  Averaged just under 7s. I had to make up for not running the Half yesterday although it was probably 5 more miles than I should have run. Oh well. Hamstring felt good on the flat and downhills but a little achy going up.  The true test will be how I feel tomorrow.  2 miles on stairmaster and hamstring exercises at the gym afterwards.  Best part about running and not biking today is that it took about 75 minutes less time.  That also means 75 less minutes of exercise which means I am going to lose some fitness. :)

cross training then 2 miles on the treadmill.  Not as sore as I would have expected except for a little ache in the knee.

Early spin class (short threshold intervals and longer tempos) and 5 miles of cross training.  I fiigured 3 days of running in a row wasn't necessary.

JAAF run for the first time in....5 weeks or so.  It was good to be back out there.  I don't feel very efficient but I guess that goes with not running for 3 weeks.  Hamstring exercises at the gym afterwards.

Still working out some kinks but starting to feel more efficient.  Super steep trail run tomorrow to gauge assess the odds of still running the Steeplechase. Of course it's doable but I need to be able to run it fast.

Plumbing crisis last night so I spent the morning calling and meeting with plumbers.  First quote was $2,000, second was $850, and third was $250.  Something is inherently wrong with this picture but it just goes to show that you should always get multiple opinions any time you need something fixed, health issues included.

Started my run in the heat at 11:15, went east through Tanner Park, up to the top of Olympus Cove and back.  Pushed the pace on the steep uphills and downhills to condition the quads for the Steeplechase. 15 miles total, averaging about 6:40 and I will give myself credit for 3 marathon miles. With more time tomorrow I will get out on some steep trails.  I wore the split shorts for the first time in an attempt to remove the cycling tan lines.