Every day is a new day

Thought I better do something besides an easy day today.  Given my knee and other issues I wanted to make sure I did a workout that I could actually complete, since it's only 11 days til the race and I did not want to do something I could not complete.

Tempo seemed the right choice, abet a moderate tempo.  Ran 2 miles at 9:00 as a warm up, then 5.25 miles at just under 8:00 and a 2 mile cooldown at 9:15.  Breathing was fine, legs were a little tired and my knee was complaining but not enough to consider stopping.  All in a good workout that makes me feel like I can do quite a bit more.

  A.M.    Did an easy 4.5 mile recovery run on the treadmill in the morning.  Legs were only a little stiff after yesterdays tempo run.

P.M.  Did a 3 mile warm up before the group run up the mountain.  Ran the 3.2 miles up in 37 minutes with a gain of 1600 feet.  Turned around and jogged back down in 25 minutes.  No issues, a nice run on a nice fall day.

Legs fairly well trashed from the mountain run last night.  Funny because I went a little slower than the week before.  I realized that due to being cold, ( it's only in the low 50's), none of the group stretches after the run.  It is late enough by the time I get home I haven't bothered.  No wonder my legs hurt.

Anyway a slow recovery run was the order of the day.  I ran 7.2 miles in 65 minutes.  Went fine after my legs loosened up.

Time for an interval run, and since I am racing a 14 mile leg next week I decided to stick with a 3 x 1600 workout.  Started with a 2 mile warm up at a 9:00 pace.  Then ran the intervals at 7:20, 7:05 and 6:55 pace with a .33 jog.  Then ran a 1.2 mile cooldown at 9:00.  All in all felt pretty good.

I could not believe how dead my legs were today.  Running a 9:00 pace seemed like 7:00.  I struggled around the park with hurting legs that never really felt any better.  Could not really pick up the pace.  Ended up with 5 miles in 45 minutes and decided enough was enough.  I think I have done a little to much hard workouts and miles recently.  I may pass on the 5K that will be run after the high school xc meet.  I will decide in the morning.

Today was the only home CC meet of the season so I spent a good part of the day marking the course and adjusting for a last minute route change.  Spent a long time removing the cones and flagging trom the national park we use for the race after it was all over.  I only got three miles in for my four shortcut  trips back and forth from the start line to the two mile mark to record split times for the runners.  Did I say it was a little wet?  It was almost hard to see it was raining so hard.  A number of runners fell on the course today and that has never happened before.  Iwas so wet that I had to travel back home to warm up and change.  I felt a little under the weather at that point so decided to rest today and join the Sunday group for a long short or short long run.  I hope to get at least 12-14 miles in as the last serious workout before Fridays relay race.