short tease of a post and 2788 miles so far this year

no real time to write about all of the stuff i want to right now so will just throw out a little bit of what happened. ran a 3 mile time trial yesterday at the track with each lap faster than the lap before for 12 laps and then threw in a fast kicked last 100 to make it 5k. legs have been weary and i knew it wasn't the best of ideas or at least wouldn't give me a quick time, but i wanted to start getting back into some speed stuff. never actually had strong enough legs to really stride out, but at least all of it was faster than a day-to day-run effort. still, only some of it was really speedwork at the pace i was going and i only managed to get up to 85% heart rate effort at the end. am plenty strong though and that was a good sign.

today i paid the price for it- went out before gail and got in about 3 slow miles and then met up and headed north on the trail. two miles north i was toast for sure and the bricks in the wall were tumbling down. but i did what i had to do to get back home and gail kept going north. slowly and right leg painfully i managed to get back to our street and decided i would try and provide some moral support so i turned back north and went looking for gail. knowing tomorrow's run would be a lost cause anyway, i ran up about 1 1/2 miles to the new bridge and not seeing her figured she might have come home by west blvd and i might have missed her. either way i knew i was not going to be much help to her as the legs did not want to run anymore- at this point i was almost at 9 miles. so back home i trudged not very prettily along a very pretty trail. step by step closer and closer-- remember that line? and finally home and i raked some leaves just to wind down and get rid of whatever lactic acid may have built up.


and then off to look for new bookcases and some other stuff as we try to replace the flooded out furniture. some golf practice and food and the day is over. but have two things to do before i even think of sleep so off i go-

the question remains- how much rest does an old runner need? will re-think the
schedule tomorrow. how do i get the stride longer and the hip flexors better? what can i do to get the right quad better? is it time to go back to ART?

congrats to the wiz who finally got a win! for me it is Caps time anyway.