All it takes is all you've got

9 miles in 7:19 pace

7X50 stride pick-ups

Monday, Monday!!

Now I'm off to the gym to lift weights and do some core work. 

Met the Tri group at East Boulder Community Park.  Darren and Colleen were both there and John from the Running Republic group was there, but other than that it was pro triathletes (Darren coaches them on their running).

20 min warm up (actually 17 minutes...the same route it normally takes the Running Republic group to do in 20, but apparently the triathletes warm up faster). Stretching, Strides

3 sets of 1,2,3,2,1 fartlek with 1-2 minutes in between each push

My pace stayed between 5:10-5:47 pace, actually mostly between 5:20-5:35 pace.  And then I really pushed it on the final minute trying to stay right on Colleen's heels and we ran 4:50 pace.  Tough workout in pretty hot sun (around 82 degrees).  I was happy about the fact that my pace seemed to get a little faster as the workout progressed and I felt strong on the final set.

Last night before I went to bed I experienced a severe muscle spasm in my neck and as I slept it got super tight and painful I could barely roll out of bed this morning.  It hurt to move it in any direction.  I hate it when this happens!!!  Seems like it happens to me about every 6 weeks too. Usually I just grit my teeth and go running anyway, but I didn't have the gumption today. So I went for an easy 7 mile bike ride with my 4 yo in the toddler seat.  Then, later in the afternoon I went to the gym and lifted weights and did core work for an hour.  I went in to see my ART guy and he worked on it quite a bit but these spasms generally take a few days and sometimes a week really relax all the way.  Ugh.  I also got some ART done on my ever niggly achilles and my right shin that keeps getting waves of tightness every few days.  I felt pretty beat up when I left but hopeful for recovery. 

11 miles in 8:28 pace

My neck is still super spasm-like tight and I never felt good on my run until it was over and I was sitting on the floor stretching.  

10 miles in 7:55 pace

My neck is feeling a little better.  I did still feel pretty sluggish this morning though.  Guess its just my body telling me ease back a bit.  I could also go for some healthier eating.  I had two birthdays this week with my daughter turning two on Sunday and my son turning six yesterday.  I've filled my quarterly quota for cake and pizza.  Its been fun though.  Yesterday we went to Water World as a family and had a blast.  Then today we had our son's birthday party at a place called Pump it Up where they have bounce houses, slides, ect.  He really enjoyed partying with his friends and it was fun to see them all having such a good time.  Its been a busy week and now tomorrow we're off to watch Aaron finish his second 50K in the mountains.  Good times! 

Aaron ran a 50K in Pine today and all of my babysitters were unavailable so couldn't get out to the workout with my team.  Instead I enjoyed the morning with the kids playing with all of Abe's new toys and new basketball hoop in the back yard.  I thought I would get my run in later in the day but my achilles was pretty tight all day and by the time I drove to Pine, hiked around with the kids for an hour, cheered for Aaron as he finished his race, hung out for another hour, and drove home, I was out of energy and/or motivation to run.  So I just took the day off.  Its probably good to have a lighter week every now and then anyway.