Mileage reporting 17th week 2014

Mon - 59 minute run local road run to Harbins Park and back, sunny and warm. Pavement was starting to burn my feet a little so zigged and zagged a few times onto the painted white lines during the last mile...it was early afternoon.

Tues - Short upper body strength workout...thats a full workout for me...wouldn't even be a good warmup for BareLee.

Wed - Trail run at Ft Yargo state park mix of the inner and outer loop sections around the lake...sunny with no wind...just perfect ground conditions for barefooting not too dry or wet. 15 minute warmup walk then 2 hours easy run/walk...walked all the hills ran the rest ultra style...estimated 10 miles then 15-20 mins cooldown walk. Only saw 3 mountain bikers and they were riding in the wrong direction and one of them stopped riding pointed at my feet and said "look at that" to the others like barefoot was a mystery.
 
Felt like i was flying today then reached my turn around point and realised I'd had a 25mph wind behind me - that now I had to head into! o_O

I always get tricked by the tailwind on the way out. I always think I just became super awesome flying fast, then realize it was the wind all along. That moment of realization is sad. Sympathies. :D
 
Another 14km/8.7mi this morning...It's raining, but who cares, once you're wet, I actually like it, easier to cool down.

I also did some sort of unstructured intervals, for about 5km/3.2mi (during the 14km run) did about 30sec/1'30" (not clocked, so just a guesstimate)

I plan to do some sort of preparation for the trails in May, really the idea is to learn a bit more about running downhill on unstructured terrain.

I am not worried about going uphill so much as the downhill part
 
Most excellent 8 mile run at 5:00 am 70 deg. f. 75% rh. got 5 drops of rain.
I love to run barefoot.
Heard a rooster again. Saw rabbits and one duck during my run flying overhead.
After I finish my run I walk about 300 yards, I saw another duck fly overhead one direction then I think the same one came back with another and they both flew about 10 feet above me like a fly-by (cool).
Got flow again a few times!
 
wednesday: weights at lunch, then about a mile and a half around campus while waiting for a friend to finish a meeting. Sunny, cool, windy. Big white swan in my path posturing every time. Wish I could figure out how to post pics here. Duh.

Thursday: am: 2.5, lungs felt clear on the run and I was cheering out loud until I stopped, then, well, not so clear.
lunch: ~45 min swim, kinda lazy
evening: 2 mi around the track adjacent at the HS where my daughter does swim practice.
Squats. Too many squats. Got a 300 squat challenge going . Blech. The editing work I have to do is ALMOST more attractive at this point. I"m on 170.
 
Wednesday - 60 minutes on spin bike, followed by a couple of hours carrying heavy buckets and walking in the yard.

Thursday (today) - 8 mile comfortable run late this morning during a break from it pouring rain much of the day. BEAUTIFUL rainbow this evening against a dark grey sky. Full arch with all the colors so deep and vivid. Don't often see the purples so clearly.
 
Thursday: Had a morning jog with my sister in law, as it was the BIL's rest day. 4.5km at a slowish pace was nice, but we hit some rough roads and I had to ouch my way along some sections.
Today: 6.5km with the BIL, easy jogging pace. If yesterday's roads were rough, today's roads were nasty. I think he tried to keep us on the rough stuff, so I'm considering making him run faster on his long run on Sunday as a payback.

Tomorrow is no running, and I think he wants to do 18km on Sunday. He's already worked out the route, so I'm hoping for some friendly roads.
 
Squat update: got to 300 if you combine last night with this morning. I can feel it in my thighs, despite all the other leg exercises I do in a week. Should I be ashamed of my lack of squatability?
I speculate that it's because mine go so deep(it's true!), that each one counts for more, right????
I guess I slacked off on squats for too long. So, no running today.

30 min swim at lunch right before a meeting. Then a whole lotta sittin.
May go to gym and do weights later. But no squats. Sunday, maybe more squats. Maybe.