Wish Joe would post here again.

Plan this morning was an ez 10 mile.  It is never an ez run when Leroy shows up.      First 5 miles in 36 and change and intentionally slower the 2nd 5 miles.   1:15:45 oa. time.  85° and 90+ humidity.

ez 6 tomorrow.

12.25 miles of hills this morning in 1:37:30.   Lightening all around and was hoping for some rain after we started.  But not to be.

Planning on doing my long run Friday of 24 miles on same route and then racing a 5k Saturday.

Have a good one

Not much going on here, so I haven't had anything to post.  Last week I ran 14 miles, and this week will be a bit over 20, as I think HTC warrants a two-week recovery, at least in my case.  Today I ran 4.5 miles at 9:06 pace after a very light track workout yesterday.  I threw in a couple of 38 second 200's just to speed it up a bit and see how my legs would respond, and KS gave me a hard time about it but I didn't do much more than that.  Today I did a full flex and core workout after my run at the Y.  My left knee has been a bit twingey since HTC, but nothing worrisome.

I said I would comment on the relay and so here is the report if anyone is interested:

http://www.kickrunners.com/forum/showthread.php?p=1610527#post1610527

Spareribs

Thanks for a great race report Ribs. 

SimonR, I bet the off season rates are good too...wish I'd thought of that :).  I am glad KS sent some of that rain over here, as we were starting to look like West Texas.  I am doing nothng exciting last week or this, still just getting used to pavement instead of treadmill;  I have ambitions to progress to hobby jogger status.  Weather is perfect for that, though somebody might have warned me about those evil curbs lurking around in the darkness heh heh.

I think we could all get into shape by just READING Fred's workouts.   Man he is tough

Fri. ran 20 @ 8:15 pace so I could race Saturday

Sat. low key 5k.   Raining too hard to warm up.  So warm up was 1/2 mile maybe.   Course was all on sidewalks or street at Texas A&M Kingsville, TX.  They are known for their football teams and great engineering school.   Some construction changed the course so it was wet, twisty, muddy, and a bit longer than the last race by .2

Won first oa. (I said it was low key) by about 30-40 seconds.  Sat on the leader (20 something) thru first 1.25 miles.  He only challenged me for about 5 strides.      Plus he kept cutting the course!!

This morning 5.75 miles.  First at 8:27 and balance avg. 6:35.

3 more weeks till Portland.  One more long hard 18-20 Saturday and then it's time to sharpen a bit.

Good runs all.

Oh Sierra ............