what a week

w: 2 mi @ moderate.

foot felt fine.

first glimpse of clouds and appreciable breath of wind in a looooong time...

giving phoenix the deuce... repeatedly.

su: 2 mi. @ faster than moderate  (about 6:00 pace)

foot felt ok...

weekly total: 6 mi.  (ugh.)

bookends on the week...

m: 2 mi@ faster than moderate

foot started acting up right at the end of the run.  i hope this was not the same thing, but it might have been.  i could definitely feel the previous 2 days in my legs - maybe my foot could too...

no othotics

sa: 2 mi at slightly faster than moderate

foot felt good, no biggie.

run temp: 104

no orthotics

new shoes + singlet should get here monday!

hope springs eternal...

mc200:
- leg 1: hot + humid + out too hard = terrible
- leg 2: night running!  much better.  still out a little too hard, though
- leg 3: good!  wrecked the fossil guy i was racing, felt pretty good.

overall: sore and tired, but healthy.

6/19:
new shoes!  felt good.  2.4 mi. @ moderate.
no orhtotics

6/20:
new shoes again felt good again.  2 mi. @ slightly quicker than moderate.
no orthotics

bad news...

f: off (not planned)

sa: 3 mi. @ fast-ish

su: 4 mi @ faster than moderate. 

- stopped halfway to stretch.
- foot started hurting at about 3 mi., kept hurting (4/10) rest of the way.  F@#$!

feeling alright...

w: 3 mi @ moderate - foot felt ok

th: off (as planned)

workout-ish

3 mi. @ 6:05-ish

caught only the stoplight at camelback both times.  worked the middle 2 mi. uninterrupted.

foot felt ok.

hot hot hot

3 mi. (as planned) @ faster than moderate.

temp.: 95!

foot felt ok, but i may have just been distracted by al of the hot...

a good decision

th: off (as scheduled) - foot a little sore

f: off (unscheduled) - foot not 100%, safety first...

sa: 3 mi. @ fast - 1 extra stoplight.  the foot felt better, not 100%

apparently honking at runners and giving them the thumbs-up is what you do in phoenix...

temp: 85

on pace

3 mi. @ a little faster than moderate

hip flexor ok  (not 100%), foot ok (not 100%)

progress...

as per the plan handed down by my excellent coach:

m: off
t: 3 @ fast-ish

hip flexor felt a lot better!

re-resurgenz

sun. - 2 mi. - slow-ish
mon. - off
tues. - 2 mi. - slow-ish
wed. - off
thurs. - 2 mi. - moderate pace
fri. - off
sat. - 2 mi. - fast-ish
sun. - 3 mi. - moderate pace

rough week...

tuesday:  :(
wednesday:  :(
thursday:  :(
friday:  :(
saturday:  :(  (but i did play disc golf and bike about 4 mi.)
sunday: finally - granada 6.25 @ pretty decent (sub 7) pace. i could definitely feel the days off though...

for the week: 12.5 mi.

week 2 (also 1)

last week:

mon: 5.5-ish
wed: 5+
fri: 5.5-ish

holy crap.

total: 16.5-ish in 3 days.

today:
6.25

i actually felt a little bit like i was actually running today...  weird...