Okay, that seriously kicked my @ss

Yep. I got home from FL and had a much needed rest day on Monday. Tuesday I rocked out a 12 mile run on the treadmill at an average pace of 8:50. But I was more moderate with that run. My previous progression runs have been very slow up front for several miles followed by a steep increase in pace in the last couple of miles. On Tuesday, I bumped it up, but it was much more of a steady state run. Wednesday I rocked out a VERY slow recovery run of 6 miles at a 9:48 pace. This is big for me as the boredom factor just about kills me. This morning I got up for my tempo run. 11 miles with 6 @ 15 K pace. This is ALWAYS a hard workout. After a full week on the treadmill, yuck! I got up and my resting HR was crazy high (almost 70). But I got going and was ok. I ran 4.2 warmup then hit tempo. First mile at 7:35 and my HR was good, but my legs were heavy. So mile 2 slowed down to 7:41. Legs completely felt spent and I did not know if I could do this today. But by the start of mile 3 I hit back up to 7:35. Halfway through I bumped to 7:30, then 7:24, then 7:19 the last 1.2 or so. Nice run... HARD run.

And my L hip is yelling at me a little. Nothing huge, but a yell nonetheless and I am paying attention. This is one of 2 60 mile weeks this schedule. I really hope all goes well.

On a different note, I found out Monday night that an old friend's (i.e. high school) dad died over the weekend. I went to the wake last night. So sad. But nice to see old friends. Cherish your family and friends while you have them... Life is way too short.