Cheesey bottom crust

Grapevine. Went to a chiropractor who says hes delt with my type of injury before. He worked me over and told me to come back in few days to see whats what. I went for a run and felt pretty good so we'll see how things go. Thankfully the sickness is finally leaving our house but the cough is still hanging around my lungs.

Gapevine. Same run as yesterday. Sore all over the place. Getting old sucks. I can almost remember the days when not running for a while then going out for a run didnt cause any issues. A few more years and maybe I wont remember the day before and all will be right with the world.

Firestation. Saw the doc again this morn. He says things look more like they should. Things feel good as well. My quads got pretty sore during todays run. I think all the adjusting has gotten my stride back where it hasnt been for a couple years and its going to take a while for the legs to adjust. I feel smoother when I run and ive missed that feeling.

Mustang Pass reverse. Enjoyed being out and most of the run I felt good.

City Wells. Held a good pace and had a fun run until the last mile when someone turned the switch off and I died hard. Will see what effects the faster pace has on things but i regret nothing.

Landfill. 3 hawks, 1 goose in the river, a murder of crows and a giant flock of blackbirds plus a warm enough day to go shirtless makes for an almost perfect run.

Highland Park/Sienna Hills. Was pretty tight and sore last night and most of today so I was trying to prepare myself for an uncomfortable run but after 1/2 mile things got loose and it was a good run for the most part.

Firestation+. First early morning run in a while. Tight at first again but loosened up after a few minutes. Felt good until about halfway through then I got really really tired and the way back was pretty slow. Saw a really pretty sun rise so that made up for the not so good run.

Top of Greensprings then over to the west tortise fence then back to the top then home. Glad I waited until the sun was up to run cause it was pretty chilly with that wind blowing. Good easy run without too much uncomfortableness.

Fields. No plan but wanted to see if I could get a longer run in and how it would feel. Decided to try a progression run on the way home from 6:50 down to 6:20 pace. Got out 8 and was feeling pretty good. Stopped for a restroom break and stretched just a little. When I started back up my hips/groin hurt something awful and I thought maybe I shouldnt have stopped. Lowered the pace to around 6:50 and was able to hold that for about a mile but the hips/groin was hurting pretty bad so I slowed back to mid 7 pace. Got a couple miles from home and stopped cause it was so uncomfortable but in a way it has never been the last couple years. The PV XC boys came by as I was trying to stretch so I told them if they didnt go very fast Id come with them on their warm up. We ran out toward the Parkway but I turned around just before they did cause enough was enough. Thanks guys for dragging me home!!

So looking at the garmin the pace overall was good for a longer run and most of the body was able to handle the run but this hip thing is just a kick in the pants. Oh yeah and I was COLD. WOW.

Grapevine/Coral Canyon trail. Not a bad start to the week. I thought about rounding it out to 10 but by the end I was so cold I just needed to get home and warm up.

Decided to try jumping back into the training schedule to see what would happen.I know ive missed 5 weeks of workouts but what can you do. Decided to let the body tell me what pace would work. Warmed up on the Parkway to the Maverik then hit Daves dirt mile for 3x2mile at MP with a .5 recovery. 1mile cooldown back home.

1 - 12:38(6:18,6:19)

2 - 12:39(6:18,6:21)

3 - 12:35(6:16,6:19)

No watch checking and it looks like 6:18 is what the body says it likes. The hips felt pretty good I just had to keep focused on staying loose and not getting all tense and bunched up cause when that happened Id start to feel it. I have to say Im a big fan of that route thank you coach Holt.

Landfill. Pretty good run. A bit of pain today. Not sure if its from yesterday or the visit to the chiro before the run. Didint feel bad yesterday or today before the run so more likely the chiro but who knows for sure.

City Wells. Nice run with minimal discomfort and its warming back up so a good day all around.

Highland park. Took it really easy this morning and aside from being a bit chilly on the hands it was a fun run. No pain or uncomfortableness.

Industrial park. Felt pretty good until I tried to pick up the pace on the way back. Must be a little worn out cause I thought  I was at about a 6:55 pace looked at the watch after a few minutes and was only going 7:35. It was either laugh or cry so I started chuckling and tried to keep moving through the rest of the run. That didnt work too well but its over and I survived.

Firestation+/Sienna Hills. The plan was to get out and back before 9 so I could keep the kids out of Emilys hair while she had a group study for a school class. Didnt get up near early enough then in the midst of stretching the stupid cat decided to pee under the bed so I got to clean that up. I think that was a good thing though because the body had more time to get stretched and the run was better for it. No hip/groin problems. Didnt have quite the super Monday feeling Ive had in the past few weeks but enjoyed it anyway.

Booked the hotel for Phoenix last night so good or bad Im running. Im sure I can finish but really wanted to be in great shape and blow the PR out of the water. But such is life.

Maverik warmup then 3x2@MP on the dirt mile w/.5 recovery and 1mile cool down. Repeat of last Tues workout. Warmup was good and I felt like I could knock these out no problem.

1 - 12:44(6:23,6:21) 6:22avg

2 - 12:40(6:21,6:16) 6:18avg

3 - 12:35(6:14,6:20) 6:17avg

Didnt feel anywhere near as easy as last week. The first set was ok but I could feel that I wasnt going as fast and it wasnt effortless. The next two got pretty hard and I was done by the end of the third whereas last week I felt I could have easily done a couple more sets no problem. More hip/groin issues than last time also and Im figuring thats from bad form from tired legs. I was able to get it done and Ill take the rest of the week easy so I dont die on Sat long run.

Top of Greensprings with west tortise fence. Took it easy today. Felt a little worn out but not horrible.

Landfill. Easy again today. Enjoyed the sprinkling rain.10x100m striders on the way back.

5 - Sienna Hills. Short on time this morning so I decided to cut todays run into 2 smaller runs. Tired but hip/groin felt better than it has in a few days. 

5 - Grapevine. Good little jog this evening. Time to toss the Ghost4s.

Plan was to get out at 6 and get done before the day started. When I got up it was raining pretty good and I was nervous about getting to cold in the rain. Decided after several minutes to wait until later in the day and hope the rain let up or it was at least warmer. The rain let up in the morning but I couldnt go until around 11 and by then the rain was back. Had Emily drive me up to the Toquerville exit and then back towards Silver Reef on the north frontage road for a couple miles. Ran east toward the exit then turned west and followed the other frontage road home. Had a nice rain for most of the run but it wasnt ever cold so I enjoyed it quite a bit. I was going to progression the last 30min of the run but I didnt do so well. I did get the last 3 miles in quicker but it was lots of work. Looking back at my pace I can see why. I was right about 7min flat for the whole run so by the end I was spent. No hip/groin issues until the last few miles and then it got pretty sore. Overall a really fun run at a much better pace than I had planned. Not bad for the longest run since the marathon.

Millcreek/Washington Hollow. Love it when the rains pack down the sand and I can get on the trail before the horse club destroys it. A touch chilly and even got some snow once I got up to the hills and started up the wash. Fun run with no real issues. 

5x2@MP w/.5 recovery. Didnt want to get muddy on the Dirt mile so i headed out to the fields for this adventure. Warmed up down to Sullivan Park then ran around the fields trying to stay on flat ground. This was one of the hardest runs Ive done in a few years. Legs where tired and I felt tired in my hips which has never happened before. Not the pace Id have liked but I got it done without giving up which Ill count as a win. Couldnt figure out why I was gone so long until I checked the workout on the watch. Almost 16 miles instead of the planned 12. Oops.

1 -13:05 (6:36,6:28)

2 -12:51 (6:24,6:27)

3 -12:43 (6:19,6:23)

4 -12:40 (6:22,6:18)

5 - 13:05 (6:29,6:36)

Landfill. Body is tired and it showed on this one. Nice temps in the afternoon to be running.

6 - Grapevine. Took half the run to wake the body up but the rest was nice. Chilly but nice. 5x100 striders.

6 - Grapevine. Lower right leg had been sore since Thurs run but I figured it was just tight. Bothered a touch this morn and on this run really started to hurt. Got worse as the run went on. Should have turned around and gone home but I thought it just needs to be warmed up. Not the case I guess.