June 30th- July 6th

Mileage for the Year 2014
2,020 miles

Mileage for the week 6/30- 7/6
102 miles

7/6
19 miles

Ran my Boston prep route again with elmore extention.  My PF is still a little flared due to Lost Lake, but it felt pretty good as I warmed up.  I was going to take it easier today just because my feet were hurting a little from Lost Lake the last couple of days.  I started out at 7:30 pace and progressed to sub 7 by mile 3.  I really started to feel better around 10 miles and I picked it up and progressed down to 5:40 pace the last 3 miles.  I felt really good which is encouraging.  I've come to terms that I need to stay on smoother surfaces with this PF this summer.  Which probably means not a whole lot of trail running:(

7/5
12 miles (6am/6pm)

Both runs today were to Huffman and back at recovery pace.  My feet are still beat up from Lost Lake and my legs are tired.  Hopefully I feel better on my long run tomorrow.  I think a good night sleep will help too.

7/4
Off

I was pretty beat up today.  My PF was angry and my ankle that I twisted was hurting a little.  It was a beautiful day in Seward and fun to watch all the races.  Probably a good rest day:)

7/3
21 miles (6am/15pm)- Lost Lake Run

Ran a nice and easy recovery pace run to Huffman and back in the morning.  Then took my annual trip to Seward with Jerry Ross and we ran the Lost Lake Trail from Primose.  We got started at 8:40pm.  We took it easy and it's probably my favorite trail run in all of Alaska.  My PF on my heel started to bother me though.  I believe it had to do with the uneven trail and of course it really bothered my coming down towards seward because I'm a heel striker.  I also twisted my right ankle pretty good too.  I was wearing my big Hokas too, so that probably didn't help with twisting my ankle.

7/2
21 miles (15am/6pm)

Great run this morning.  Huge help getting up 3 hrs and eating before my run.  Beautiful and sunny day as well.  Ran my Boston prep route with elmore extention.  I started at 7:30 pace and progressed down to a 5:35 last mile.  I was about 6 min pace from mile 8 on.  Didn't intend to run so fast, but felt really good, so I went with it.

Super easy slow recovery pace to Huffman and back in the evening.

7/1
16 miles (10 miles w/ 20-30 sec strides in am/6pm)

Woke up at 7am to get a cup of coffee and warm-up a little before my run.  Ran my South loop.  Took me a few miles to get warmed up this morning, which is usually the case recently.  Started at 7:45 pace and progressed down to 6:30 pace for at least the 2nd half of run.

I got off a little earlier today from work and did 6 easy recovery miles to Huffman and back.  Legs felt a little tired as usual.

6/30
13 miles (7am/6pm)

I felt good during both of my recovery pace runs today.  Ran to Huffman and back on both of them.  My heel didn't really bothering me much either.  I also had another great massage from Katie.  It still was painful at times, but I'm doing better now with the massages. They hurt so good:)