Training 08/20 - 08/26

 I didn't get enough speed work in again. I've gotten used to just running and keep telling myself I'll work it in...

M: 7M

9:44, 9:15, 9:01, 8:55, 9:00 9:07, 9:07

MR10(W): 39M

T: 6M

WU: 3M - 1.51M: 9:37, 4:37 - track was busy - 1.50M 9:07, 4:07

WO: 5 x 0.20M (1:00 rest): 1:14, 1:16, 1:13, 1:14, 1:12 - Did this on wet grass. Just showing the pic so you can see the turn around. That probable added a couple seconds.

CD: 2M: 9:24, 9:38

890v2:369.25M

W: 11M

AM: 3M: 10:22, 9:34, 9:13

890v1: 361M

PM: 8M 9:32, 8:54, 8:32, 8:35, 8:24, 8:33, 8:31, 8:01

Pure Connect: 8M

Th: OFF

F: 8M

9:47, 9:00, 9:00, 8:47, 8:30, 8:22, 8:24, 7:00

Pure Connect:16M

S: 8M

AM: 3M: 9:44, 9:16, 9:12

MR10(W): 42M

PM: 5M: 9:29, 8:52, 8:51, 8:48, 8:25

890v1: 366M

Su: 10M

9:56, 9:35, 9:34, 9:30, 9:38, 9:33, 9:35, 9:17, 8:52, 9:35 - I started this feeling pretty tired, but felt great after 5.

MR10(B): 142M

Week: 50M

Training: 08/13 - 08/19

M: 7.5M

2.80M - 9:40, 8:47, 6:55 - Ran into a friend on a group run so I finished that with them.

2.50 - 9:07, 8:54, 4:28 - Not feeling too hot for the rest of this run. Tired and hungry.

1M 8:54

1.20M - 9:56, 1:57

890v1: 355M

T: 10M

10M - 9:48, 9:15, 9:16, 9:07, 9:03, 9:05, 9:05 (pit stop and water), 9:05, 9:07, 9:09 (last 0.25M @ 5:22)

890v2:363.25M

W: 7M

AM: 3M - 11:49, 10:05, 9:43 - Very stiff and sore.

890v1: 358M

PM: 4M - 9:42, 9:18, 9:35, 9:40 - Struggling.

MR10 (White): 31M

Th: 3M

3M - 9:43, 9:09, 9:24 - Struggling.

MR10 (Black): 124M

F: 1M

1M - 9:56 - Struggling.

MR10 (White): 32M

S: Off

Su: 8M

8M - 10:38 (hills), 9:24, 8:44, 8:40, 8:40, 8:22, 8:49, 8:33 (hills) - Feeling good again.

MR10(Black): 132M

Week: 36.5M

The middle of this week was terrible. I was dealing with a ton of stress so I wasn't eating enough and Thursday and Friday show that pretty well. Definitely want to get my miles up this week.

The upside of last week is I'm going to have a lot more time to run from now on and less stress to get in the way. My sleep has been suffering for months so the extra recovery time should help moving forward.

Training: 08/06 - 08/12

M: ~4M

2M - 10:08, 9:02

3 x 1K - 4:45 (7:38), 4:25 (7:06), 4:29 (7:12) - I took a 1K walking rest just because I hadn't done anything this fast for awhile...

0.25M - Right Achilles got really tight and sore so I bagged it. I think this came on from the trail on Sunday. There are a lot of really tight, root-filled sections and I had a couple close calls with rolling my ankles. I went ahead and applied ice and heat. Going to add eccentric calf raises.

MR10 (white): 10.50M

T: 7M

7M - 10:07, 9:18, 9:19, 9:18, 9:14, 9:16, 9:29 - Just wanted to do a steady pace without straining my Achilles. Achilles is feeling better with the eccentric calf raises.

890v1: 341.50M

W: 3M
3M - 8:42, 8:10, 8:37

890v1: 344.50M

Th: 10M

AM: 3M - 11:05 (?!), 9:11, 8:51

890v1: 347.50M


PM: 7M - 9:32, 9:08, 8:57, 8:52, 8:49, 8:27, 8:52 - Achilles is back to normal. Felt

MR10: (white): 18M 

F: 8.50M
2.54M 9:16, 8:42, 4:19 - Had to take cover for a lightning storm.
3:48M 9:10, 8:57, 8:37, 4:04 - Water
2.50M 9:15, 8:56, 6:16

MR10 (black): 121M

S: Off. Skateboarding.

Su: 9M
9M 9:46, 9:01, 9:02, 8:56, 8:47, 8:34, 8:57, 9:03, 9:40

MR10 (white): 27M


Didn't get back to the ~7:30/K stuff because I didn't want to mess with my Achilles again. Wanted to get more miles in but a few things got in the way.

Week: 41.50M

Training: 07/30 - 08/05

The last four weeks looked like this:

40 - 9 (am 3, pm 6), 0, 6, 8, 8, 4, and 5
40 - 8, 5, 3, 6 (am 3, pm 3), 8, 7
46 - 6.5, 10 (am 3, pm 7), 8.5, 8 (am 3, pm 5), 5, 6.5, and 1.5
55 - 9, 8.5, 5, 7 (am 3, pm 4), 10 (am 3, pm 7), 6.5, and 9 (am 3, pm 6)

M: 1.56M
AM:
1.56M - 9:59, 5:21 - Tired.

T: 14M
AM:
1.5M - 10:05, 4:47

890v1: 328.50

PM:
12.5M - 10:01, 9:35, 9:42, 9:47, 9:51, 9:51, 9:35, 9:35, 9:47, 9:29, 8:47, 8:43, 7:11

MR10 (black): 112.50

W: 3M
PM:
3M - 10:18, 9:31, 9:21 + 5 strides - Tired.

890v2: 344.50

Th: 8.76M
AM:
3M - 9:53, 9:32, 9:29

890v1: 331.50

PM:
1M - 10:03 (2 min rest)
2M - 9:39, 8:53 (2 min rest)
1M - 8:31 (2 min rest)
0.76M - 5:15 (2 min rest)
1M - 10:06

890v2: 353.25

F:
Off.

S: 10M
AM:
3M 25:49 - I was taking splits at points on a small loop so I didn't get accurate mile times.

890v1:334.5

PM:
2M - 9:19, 8:51
2M - 8:39, 7:58
2M - 9:10, 8:17
1M - 9:28

MR10 (white): 7M

Su: 7M
7M - 9:27, 9:19, 9:09, 8:59, 9:31, 10:48, 11:43 - Finally got a trail run in. Getting chased by deer flies during miles 4 and 5 killed me for the last 2 miles. It was a nice fartlek. I was at about 6:15 pace for anywhere from a quarter to a half mile 6 times with a short walking rest.

MT20:9M

This week I'll work the 6M at 7:30 in. I went ahead and signed up for another 5K for the 18th.

Week: 44.25M