Base Training: 12/23/2013 - 12/29/2013

M: OFF

T: 8M
A.M. 5M - 8:42, 8:21, 8:21, 8:16, 8:14
Pegasus 30: 52M

P.M. 3M - 8:48, 8:48, 8:30
Pegasus 30: 55M

W: 7M
A.M. 4M - 8:48, 8:04, 8:17, 8:33
890v3: 22M

P.M. 3M - 9:14, 8:43, 8:29
Pegasus 30: 58M

Th: 7M
3M - 8:47, 8:10, 8:04, stretch
2M - 7:46 (1:00), 7:23 (1:00)
2M - 8:09, 8:10
Flyknit: 22M

F: 6M
8:55, 8:24, 8:10, 8:21, 8:28, 8:15 - Dehydrated. Peed to much and my bladder was empty. Peed blood. Cleared by Saturday morning.
Pegasus 30: 64M

S: OFF

Su: 10M
9:02, 8:41, 8:40, 8:41, 8:38, 8:43, 8:24, 8:28, 8:03, 8:11
890v3: 32M

Week: 38

Felt great all week. I took Saturday off mostly due to Friday, but I also had a hectic schedule with travel.

Base Training: 12/16/2013 - 12/22/2013

M: 8M
9:04, 8:27, 8:31, 8:41, 8:23, 8:11, 8:36, 8:29
Pegasus 30: 36M

T: 4M
8:45, 8:23, 8:28, 8:22
890v3: 13M

W: 5M
9:11, 8:31, 8:31, 8:12, 8:00 + 6 strides and light drills
Pegasus 30: 41M

Th: 5M
9:04, 8:12, 7:52, 8:08, 7:58
890v3: 18M

F: 4M
8:44, 8:18, 8:01, 8:29 + light drills
Flyknit: 15M

S: 6M
9:06, 8:30, 7:57, 8:15, 8:04, 8:09
Pegasus 30: 47M

Su: OFF

Week: 32M

I had been fighting a sore throat all week so I figured taking a down week was a good idea. Too bad 4 less miles isn't really a down week. I had friends visiting so I couldn't run Sunday.

I also took Monday off but I went skateboarding so I'm sore in my hamstrings just above my knee. It had been 12 months since the last time I skated.

Oh, and you were right about the soreness moving up to my quads more. I still have a little tightness in my Soleus, but it is right at the top just below my knee. Overall I feel good other than being a little out of breath. I guess I'm just getting tired.

Anyway, I hope you have a good end of the year and can get motivated for a race.

Base Training: 12/09/2013 - 12/15/2013

M: 8M
9:02, 8:18, 8:11, 8:16, 7:57, 7:49, 7:51, 9:03
Pegasus 30: 14M

T: 4M
9:38, 8:51, 8:53, 8:48 + light drills and band walks
Pegasus 30:18M

W: 5M
8:58, 8:23, 8:14, 8:19, 8:02
890v3: 9M

Th: 5M
8:37, 8:12, 8:13, 8:27, 8:12
Pegasus 30: 23M

F: OFF - Tired and achy.

S: 5M
AM - 4M
8:52, 8:12, 8:15, 7:57 - Got a little lost on a trail run and by the time I got unlost I was annoyed and didn't want to do any more back tracking. Plus this was my first trail run since all the nonsense with my left ankle and was concerned I would aggrevate that again.
MT110: 113M

PM - 1M
9:07 - I intended to do 5M but I took some melatonin before my afternoon nap and was sluggish and my chest was tight. I don't know if it was from that or if my big lunch was still hanging around, but my breathing felt like crap.
Pegasus 30: 24M

Su: 9M
AM - 5M
8:48, 8:12, 8:25, 7:55, 8:18
Flyknit Trainer: 11M

PM - 4M
8:55, 8:19, 8:14, 8:29 - I waited about an hour after my AM run to do this. Felt antsy.
Pegasus 30: 28M

Week: 36M

I didn't get as many miles in as I was hoping to, but I'm probably better off with a few less based on how I feel than mindlessly going after numbers. Planning on a few doubles during this week at work so they will be the 5/5 unless my usual partner bails on me.

Everything is continuing to feel good so I don't think I'm going to take a down week. I have some continued tightness in my right Achilles just below my Soleus. I'm continuing to roll them both out.

Hope you're feeling better with the running and your year is ending well.

Base Training: 12/02/2013 - 12/08/2013

M: 3M
9:12, 8:24, 8:07 + light drills
890v3: 403M

T: 4M
9:20, 8:18, 8:09, 8:40
890v2: 220M

W: 6M
8:13, 8:34, 8:24, 8:29, 8:19, 8:10 + 5 strides over last 0.50M
890v2:226M

Th: 6M
8:52, 8:30, 8:33, 8:35, 8:16, 8:35 + light drills
Flyknit Trainer: 6M

F: 1M
9:07 - Tired
890v3: 404M

S: 6M
9:26, 9:02, 8:59, 9:01, 8:47, 8:46
Pegasus 30: 6M

Su: 4M
9:10, 8:37, 8:16, 7:58 + 0.50M of hills (~7ft elevation) - 0.06m/0:14.14, 0.07m/0:13.32, 0.06m/0:12.45, 0.07m/0:12.97, 0.07m/0:12.60, 0.07m/0:12.69.
890v3: 4M

Week: 30M

Still on the upswing and everything is getting better. I'm a little tired from the miles, but overall I feel good and am hoping to up my miles some and run a few doubles to bump my miles again.

I hope your hamstring is feeling better. How has your training looked?

Base Training: 11/25/2013 - 12/01/2013

M: 6M
9:03, 8:41, 8:35, 8:38, 8:30, 8:15 + 5 strides
890v2: 208M

T: 4M
9:05, 8:38, 8:36, 8:33 + light drills
890v3:388M

W: 4M
9:04, 8:37, 8:39, 8:26
890v2: 212M

Th: 4M
Battery died so I lost this data. Last I looked I was at 7:35 for the first 2M so I was probably at 8:00ish for the second 2M.
890v3: 392M

F: 4M
8:35, 7:41, 8:05, 7:35 + 5 strides over last 0.40M
890v3: 396M

S: 4M
8:10, 8:07, 8:12, 8:14 - Running with a friend. Big breakfast = terrible feeling run.
890v3: 400M

Su: 4M
8:38, 8:27, 8:29, 8:27
890v2: 216M

Week: 30M

AT is barely there. I forget about it most of the time and its only stiff in the morning and after not moving it for a long time. I don't feel it when running.

I feel fine with the increased miles and think I'll just keep bumping it up unless you think its a bad idea. Although 4M 6 days in a row got boring so I'm going to try to vary things a little. I was just playing it safe.

Hope your Thanksgiving weekend was good and your training is going as planned.

Base Training: 11/18/2013 - 11/24/2013

M: 7M
9:07, 8:40, 8:59, 8:28, 8:21, 8:09, 7:54 (5 strides during last 0.50M)
890v2: 195M

T: 4M
8:57, 8:15, 8:01, 8:11 + band walks and back extensions - Felt a little IT twinge from running on the right side more to help with my left ankle. Need to pay more attention tovarying the surface angles.
890v3 379M

W: OFF

Th: 7M
Noon - 5/5 for 40:00

PM: 4M - 8:36, 8:11, 8:07, 8:07
890v2: 202M

F: 2M
8:45, 8:49
890v3: 381M

S: OFF

Su: 3M
9:14, 8:34, 8:44
890v3: 384M

Week: 23M

Nothing special to report. Everything is still getting better. This week I am aiming at running every day to hit 30 miles and make sure to do strides every other day. If you have any suggestions for how to structure that I'm all ears.

Since I'm going to be back home for a few day do you think there's anything running related I can do on the beach? Barefoot drills or running in soft sand?

I am going to add back band walks and back extensions and keep on doing the calf drops/raises and rolling.

I nabbed this behemoth last week.

Base Training: 11/11/2013 - 11/17/2013

M: 5M
8:58, 8:07, 8:17, 8:01, 7:56
890v2: 184M

T: 4M
Noon - 5/5 for 30:00

PM - 2M 8:00, 8:19
890v3: 366M

W: 5M
7:59, 7:52, 8:41 (first 1/2M in 3:41), stretch, 8:08, 8:03 - First 2.5M I had a heavy tailwind.
890v3: 371

Th: 4M
9:00, 8:34, 8:20, 7:41 - ~100m stides during last 1/2M
890v2: 188M

F: OFF

S: 4M
8:18, 7:30, 8:04, 8:02
890v3: 375M

Su: OFF

Week: 22M

Everything is still feeling better each day.  I'm kicking myself because I forgot that I had compression socks.  A lot of my recent progress is because I started wearing them again all the time unless I'm running.  Oh well.

There's still a tiny bit of tightness during the day but it works its way out when I walk or run. So after a half mile or so of running everything feels good.

I picked up the new Garmin f620. Kinda pricey, but its really nice.

Base Training: 11/04/2013 - 11/10/2013

M: OFF

T: 4M

8:17, 7:45 (3:00 stretching), 8:00 (1:00 stretching), 7:59
890v2: 179M

W: 5M

8:56, 8:40, 8:11 (stopped for a beer with friends), 8:32, 8:25
MT110: 109M

Th: 2M

9:00, 8:35
890v3: 362M

F: OFF

S: 6M

Hiking while fishing.

Su: OFF

Week: 11M

I didn't run "more" this week because I wanted to run a bit longer instead. I intended to run Sunday but was tired from Saturday. Climbing up and down 10-foot river banks for 5 hours is a bit tiring.

This week I'll run more often.

Base Training: 10/28/2013 - 11/03/2013

M: 2M
1/5/1/5/1/10 - I woke up super early on accident so I ran a little. Felt good, but I didn't want to risk anything  so I just jogged slow. I'm  always stiff in the morning.
890v2: 171M

T: 3M
1/3/1/5/1/20
890v3: 360M

W - Th: OFF

F: 4M
1M/5 - 8:50
1M/5 - 8:03
2M - 7:56, 8:09
890v2: 175M

S: OFF

Su: 2M
0.50M walk/jog to warm up, 8:49, 8:36
MT110: 104M

Week: 11M

Still a little stiff but there's nothing I would call pain. Between this and fishing I am understanding "patience" in a whole new way.

I tried the compression at night but it was pretty uncomfortable.

Base Training: 10/21/2013 - 10/27/2013

M: 3M
5/5 for 40:00
890v2: 163M

T: 3M
11/3/1/5/1/20
890v2: 166M

W: OFF

Th: 3M
1/3/1/5/1/20
890v2: 169M

F: OFF

S: 3.50M
2/3/1/5/1/20
890v3: 357M

Su: OFF

Week: 12.50M

Feeling pretty good overall. Still a little tight in my Achilles, but there's no pain.

I ran a little (1/5/1/5/1/10) this morning, and everything felt good. A tiny bit tight still.

I've still been fishing a lot and that's been a huge help mentally. Since switching to a baitcaster I am catching a ton more bass.

Base Training: 10/15/2013 - 10/20/2013

M: OFF

T: 5/5 
Felt ok. Still tight, but not painful.
MT110:101M

W: 5M
5 x (1M/5:00 rest) - 8:40, 8:09, 7:54, 8:19 - I just did a 5/5 for a warm up and 5:00 walking/stretching breaks between miles. This felt good. Still a little tight, but no pain.
890v2: 160M

Th-Su: OFF

My Achilles is just a little tight from the top of the heel bone to about 1.5 inches up. Last week I got really aggressive with the stick on my peroneus longus to the point where I was showing some bruising which seemed to make a huge, positive difference. I was just digging into every area that was sore and rolling it. Most of that was at the top of the muscle. Am I off in thinking the peroneal tendon problem I have been dealing with was caused by the tightness in the muscle?

I can't feel that anymore. It's just the tightness in my Achilles which I assume came on due to compensating for the peroneal issue.

Anyway, I hope everything is good with you.

Base Training: 10/07/2013 - 10/14/2013

I did a 5/5 Thursday. My ankle is still sore so I'm taking time off.

I ran a 5/5 This Tuesday and it felt good. It's just a little sore and stiff.

At least fishing is decent.

UPDATE: This morning I feel good. The ankle is good, but my quads are a little sore. I have to be losing fitness if I'm sore after a 5/5. Plus I'm going bat-shit crazy. I'm going running tonight. Hopefully it all works out.

Base Training: 09/30/2013 - 10/06/2013

On your advice I again took this week super easy. Easy to the tune of taking multiple days off and only being marginally sure I tracked all my running. Everything is getting better still. A lot better actually and I decided I wasn't going to undo it by running.

M: 3M
0.60 (9:05), 1.00 (7:58), 0.61 (8:20), 1.00 (8:09) - This felt really good and easy. But my ankle was a little tight the next morning. It's been like that though. Tight until I warm up and tight again afterwards.
MT110: 91M

T: 7M
Noon - 5/5 with girls at work.
MT110: 94M

PM: 4M 8:57, 8:26, 8:03, 8:19 - This was another super easy run. I felt like I was jogging after a half mile warm up. I never flet like I was running at all.
MT110: 98M

W: OFF

Th: 3M
5/5 with girls at work.
890v3: 356M

F - Su: OFF

Week: 13M

I love how it takes being completely idiotic to learn a lesson sometimes. If I was anyone else I would have told myself to stop running for a couple weeks after that trail run where I gimped up my left ankle. Lots of ice and massage this week.

I'm probably going to take the first half of this week off. I'll do a small test Thursday. I really hope this week will finish this off.

On a positive note, I've been looking at the new Garmin 620 and am going to get it. The new features look really cool. My Soleus just isn't cutting it any more. So I'm going to give it to one of the girls at work. Hopefully it will get her to run more. I'm wondering if you think getting access to that information would be useful on your end?

http://www.dcrainmaker.com/2013/09/garmins-running-watches.html

Base Training 09/23 - 09/29

M: 5/5 - 40:00
AM: 2M - 9:17, 8:47 - I switched shoes to see which felt best.
890v2: 350M
MT110: 74M

PM: 0.60 (8:27), 0.56 (8:49), 0.57 (8:49), 0.59 (8:27)
890v3: 353M

T: 5/5 - 40:00
0.58 (8:42), 0.61 (8:06), 0.63 (8:00), 0.68 (7:30)
MT110: 77M

W: 5/5 - 50:00
0.5 (9:14), 0.64 (7:54), 0.75 (6:40), 0.71 (7:09), 0.63 (7:54) -  This run felt really good. There was a little down hill for the 3rd rep, but this really felt good.
MT110: 81M

Th: 5/5 - 40:00
0.51 (9:41), 0.51 (9:41), 0.47 (10:32), 0.48 (10:21) - I did this with a couple ladies at work. Between them and rain it got cut short.
MT110: 84M

F: 5/5 - 40:00
0.55 (9:22), 0.60 (8:20), 0.62 (8:27), 0.59 (8:27)
MT110: 87M

S: 5/5 - 40:00
0.54 (9:14), 0.57 (8:49), 0.68 (8:34), 0.61 (8:27) - I ran this in my 890s and my left foot/ankle didn't feel as good as earlier this week. I am wondering if running in the 890s so much this spring is part of this problem. Last year I was diligent about rotating through a lot of different styles of shoes and never had a problem that lasted this long.

The only thing comparable is when I got a little gimpy when I ran in the Brooks Cadence 2 and Connect 2...I wonder if this is a flare up of that...The Cadence made my peroneal sore and I got tight calves in the Connects.
890v2: 152M

Su: OFF

Week: 

Overall everything is feeling a lot better. After the first rep I feel really lose and my form feels solid. My calves were a little tight all week from the MT110s, but I expected that.

I picked this book up. Any experience with it?

http://www.amazon.com/The-Mental-Athlete-Kay-Porter/dp/0736046542

Last year I read this and thought it helped me during the hard, middle miles of tempos and my race.

http://www.amazon.com/Running-Within-Mastering-Body-Mind-Spirit-Connection/dp/0880118326

Base Training 09/16 - 09/22

M-Su - Off

I ran a little (2 miles) this morning to see how everything felt. Achilles still had a little tightness/pressure but no pain. It just felt like something was pressing into my Achilles.

Base Training: 09/09 - 09/15

M: 12M
AM - 7M - 9:13, 9:10, 8:46, 8:40, 8:27, 8:05, 8:13
890v2: 148M

PM - 5M - 8:47, 8:29, 8:00, 7:49, 8:22
MT110: 73M

T - Su: OFF

Week: 12M

Base Training: 09/02 - 09/08

M: 11M
AM: 5M - 9:32, 8:38, 8:44, 8:28, 8:15 - Confused my distances and did PM distance.
MT110: 68M

PM: 6M - 9:27, 9:13, 8:56, 8:49, 9:02, 9:00
890v2: 139M

T - F: OFF

S: 7M
9:28, 8:50, 8:54 - Stopped to stretch - 8:30, 8:27, 8:09, 7:05 - My Achilles was pretty tight during the first part of this. After stretching it was good.
890v3:349M

Su: OFF

Week: 18M

After you mentioned me taking some time off at the end of the month I started thinking more about my left ankle/Achilles. I had been trying to run through this and it was getting a little better, but I got worried it would become a chronic injury because it had been lingering for so long. So, I decided to take a few days now instead of waiting.

I used the PF splint as often as I could during the day and over night, and it really helped. I also did a lot of deep massage and rolling. The Saturday run felt good over all and my 7M this morning was great. I still stopped a couple times do some massage just to be careful, but overall the 4 extra days off really made a difference.

I have notice that my ankle/Achilles feels better at my faster paces.

Base Training: 08/26 - 09/01

M: 5M
9:17, 8:41, 8:44, 8:48, 8:48 - I got the schedule late so I couldn't double. Planned to do the AM 5M Sunday.
890v2: 116M

T: 6M
9:17, 8:33, 8:30, 8:05, 7:48, 8:01 + 4 x 0:15 striders
890v2: 122M

W; 4M
9:51, 8:40, 9:08, 8:36
MT110: 63M

Th: 7M
8:46, 8:41, 8:33, 8:30, 8:16, 8:02, 7:59
890v3: 340M

F: 3M
9:37, 8:43, 8:56
890v2: 125M

S: 2M
9:06, 8:39 - Got chased home by a bad thunderstorm.
890v3: 342M

Su: 8M
9:30, 8:40, 8:41, 8:46, 8:26, 8:22, 8:09, 8:23 - This did not work out well. 1) I got a bad piece of lettuce in my salad last night so I had a few pit stops to make. 2) The pit stops left me totally empty and dehydrated. 3) I was running in the late morning and the heat was brutal.
890v2: 133M

Week: 33M

My left ankle is still tight and sore in the mornings. It loosens up and is good during the day. I'm still doing a lot of calf raises for the Achilles, and am thinking about getting a PF splint to sleep in. I've noticed that holding it in that dorsiflexed position helps.

Ignoring the Friday's rain and Sunday's debacle, this week went well. I was a little tired from being sick last weekend, but it worked its way out by the first mile each run.

Base Training: 08/19 - 08/25

M: 5M
9:39, 8:52, 8:58, 8:56, 8:48 - Trying to stay slow
890v2: 90M

T: 5M
Noon - 9:07, 8:27, 7:45, 7:46, 8:43
890v3: 333M

W: 6M
9:29, 8:50, 8:59, 8:48, 8:48, 8:53890v2: 96M
Th: 10M
9:32, 8:53, 8:40, 8:37, 8:20, 8:41, 8:16, 8:30, 8:47, 8:49890v2: 106M
F: OFF
Sick, Tired,Travel.

S: 5M
Noon - 9:23, 8:51, 8:45, 5:39 (0.64M), 8:16, 2:45 (0.35M) - Messed up the splits.890v2: 111M
Su: Off
Same as Friday.

Week: 31M


I had been feeling something coming on for awhile. I think running at noon two times this week pushed me over the edge. It was easily 100*+ for both runs. I ended up getting a sore throat Wednesday and nearly lost my voice Sunday. I am feeling a lot better today and will get back to my building mileage this week. I'm just going to consider this a down week before the 4-week push you mentioned last week.

Hope all is well with you.

Base Training: 08/12 - 08/18

M: 7M
9:15, 8:51, 8:51, 8:32, 8:13, 7:45, 8:33
890v2: 76M

T: 5M
9:18, 8:24, 8:15 (stopped to talk to some friends over beers) - This next bit got screwed up because I hit the Lap button on accident so I'll just give the times with distances - 0:44 (0.15M), 7:07 (1M), 6:04 (0.86M) - Not sure why I ran so fast going home but it felt good.
890v2: 81M

W: OFF - Social stuff

Th: 10M
AM - 9:52, 8:56, 8:39, 8:23, 7:39
Connect 1: 183M

PM - 9:17, 8:48, 8:18, 8:00, 7:21
890v3: 319M

F:4M
8:55, 8:31, 8:29, 8:19
890v3: 323M

S: 4M
9:15, 8:37, 8:42, 8:26
890v2: 85M

Su: 10M
AM - 8:05, 8:28, 8:35, 8:10, 8:11 - First mile came up short.
MT110: 59M

PM - 8:35, 9:08, 9:05, 9:00, 8:58 - Same as this morning with the first mile but it was a little closer to the right distance.
890v3: 328M

Week: 40M

I figured out it was my Peroneal Tendon that was bothering me. I did a lot of heat, calf raises, and light stretching  all week. Over the week it calmed down significantly, but I have a little Achilles soreness which I am going to attribute to the increase in miles. Overall I feel good, but I am going to add the band walks just to be safe.

I hope everything is good on your end.

Base Training: 08/05 - 08/11

M: 2M
9:15, 8:35 - Tired and sore from Sunday. Left ankle is tight.
890v2: 55M

T: 8M
Noon: 9:07, 8:12, 8:12, 8:19

PM: 9:15, 8:31, 8:26, 8:32 - Left posterior tibial tendon and Achilles are sore. Ice, heat, and massage day and night.
890v2: 63M

W: OFF - Posterior tibial tendon and Achilles. Ice, heat, and massage.

Th: 20M Bike
3:25, 3:23, 3:31, 3:34, 3:13, 3:03, 3:32, 3:30, 3:34, 3:38, 3:33, 3:32, 3:32, 3:58, 3:31, 3:21, 3:28, 3:02, 3:14, 3:34 - Ice, heat, and massage. Felt a lot better after the ride.

F: 6M
9:19, 8:54, 8:49, 8:32, 8:32, 8:25 -  Heat and massage. Feeling better but still very tight in the AM.
890v2: 69M

S: 3.5M + 12M Bike
AM: 9:35, 9:22, 9:06, 4:19 - With a friend. Feel pretty good. Heat and massage.
890v3: 314:

PM: 3:52, 3:46, 3:57, 3:30, 3:10, 3:03, 3:28, 3:26, 2:48, 3:03, 3:57, 3:37

Su: OFF -  Heat and massage.

Week: 19.5M + 32M Bike

I needed a down week anyway. This morning everything is at 95%. I'm going to continue with the heat and massage. The PTT had been bothering me on and off for awhile, but was never an issue until after that last trail run. I could feel the terrain jamming my left ankle the whole way...

Also, my company (I finally got converted from a consultant to an employee) is having a 5K September 21 that I want to run as a tune up for December 7.

Base Training: 07/28 - 08/04

M: 5M
9:13, 8:25, 8:30, 8:11, 8:09
890v2: 42M

T: 5M
9:00, 8:24, 8:48, 8:19, 8:07
890v2: 47M

W: OFF

Th: 9M
Noon: 8:53, 8:06, 7:57, 7:33, 8:00
MT110: 46M

PM: 9:11, 8:45, 8:50, 8:29
890v2: 51M

F: 4M + 4 x 200m
9:18, 8:48
4 x 200m @ 0:35.00 - 0:32.93 (0.113M), 0:35.41 (0.118), 0:34.85 (0.113), 0:32.14 (0.116) These were all a little sort. 2 and 3 were into the wind.
9:20, 9:06
Connect 1: 178M

S: 2M
8:54, 8:48 - Tired
890v2: 53M

Su: 8M
7:04, 9:07, 8:46, 8:56, 9:16, 9:15, 9:20, 10:18 - The trail was soaked for 3-6 and 8 so my times are slow because I had to stop and go around a lot of large puddles. I died at the end and walked a little during 8 too because that section is uphill most of the way (probably why 1 was so fast). I always forget how harsh trail runs are. With all the rain a brisk run in a swamp is not so much fun. Ticks, mosquitoes, deer flies, and horse flies...and running with mud-filled, wet shoes and no socks...I may have to keep my trails runs on hold for awhile longer.
MT110: 54M

Week: 33M

I would have preferred to run all 7 days and get my miles closer to 40 but I had some friends to visit Wednesday.

Overall I feel really good. Maybe a little tired, but good.

Base Training: 07/22 - 07/28

M: 5M
9:01, 8:36, 8:35, 8:23, 8:15 - Sore.
890v2: 24M

T: 2M
9:15, 8:28 - Dragging. Sore.
890v2: 26M

W: 6M
9:16, 8:38, 8:50, 8:37, 8:30, 8:16
890v2: 32M

Th: 7M
9:20, 9:04, 8:45, 8:25, 8:21, 8:05, 8:47
890v3: 308M

F: 5M
9:23, 8:47, 8:54, 8:33, 8:39
890v2: 37M

S: 4M
9:13, 8:36, 8:51, 8:08
MR10 (W): 204M

Su: 3M
9:35, 9:14, 9:10 - Ran with a friend to help get him back into running. Probably going to do a couple runs with him each week as long as he stays interested.
890v3: 311M

Week: 32M

I didn't get to the 200s this weekend because I was busy moving all day Saturday and Sunday I was pretty tired from that. I'm going to do them mid week this time around.

I'm getting my gym access at the office back so I want to try to work some weights into my training. Any suggestions?

Base Training: 07/15 - 07/21

M: 9M
AM: 9:17, 8:29, 8:31, 7:56
890v2:11M

PM: 9:00, 8:28, 8:26, 7:42, 7:08 (bad time)
890v2: 16M

T: 3M
PM: 9:06, 7:58, 7:51 - I ran the last 0.10 uphill and all out. Started at 7:55 pace and ended at 6:57.
890v3: 291M

W: 3M
AM: 9:30, 8:38, 8:29
890v2: 19M

Th: OFF

F: 4M
AM: 9:32, 8:45, 8:32, 8:18
890v3: 295M

S: 6M
PM: 8:58, 8:40, 8:33, 8:33, 8:25, 8:24
890v3: 301M

Su: 2M + 3 x 200m
AM: 9:18, 8:26
3 x 200M: 33.97 (0.126m), 35.08 (0.123m), 35.89 (0.125m) - Hand timed. First felt fine, second was a bit tough, and the third felt super easy. It was 80* and 91% humidity. I lost 5 pounds and was sweating like I had a faucet turned on over my head. I was breathing heavy and my legs definitely felt the work but I felt good. I walked a couple miles to cool down. I intended to run again at night to round out at 30 but it didn't work out.
MR10 (W): 200M

Week: 27M

Feeling good. A little sore this morning and tired from the heat.

Base Training: 07/08 - 07/14

M: 9M
AM: 9:26, 8:32, 8:22, 7:56
890v3: 271M

PM: 8:48, 8:12, 7:59, 7:55, 7:39
890v3: 276M

T: OFF

W: 3M
8:38, 8:32, 8:20
890v3: 279M

Th: 3M
AM: 9:36, 8:35, 8:22
890v3:281

F: 7M
8:56, 8:18, 8:00, 8:22, 8:01, 4:00, 8:06, 4:14
890v2: 7M

S: 3M
8:41, 8:18, 8:34
890v3: 288M

Su: OFF

Week: 25M

Nothing special.

Base Training: 07/01 - 07/07

M: 7.5M
8:55, 8:29, 8:23, 8:16, 8:13, 8:05, 8:26, 3:54
890v3: 264M

T: 3M
9:06, 8:28, 8:15
890v3: 267M

W: OFF

Th: 12M BIKE
Didn't time this. It was pretty relaxed and raining.

F - Su: OFF

Week: 10.5M Run, 12M Bike

I went home for the holiday and didn't get a chance to run at all. Hope your holiday was fun.

Base Training: 06/24 - 06/30

M: 4M + 10M BIKE
4M RUN 9:09, 8:30, 8:40, 7:57
890v3: 244M

10M BIKE 3:57, 3:13, 3:30, 3:37, 3:35, 3:18, 3:18, 2:59, 3:03, 3:22

T: 3M
8:57, 8:10, 8:17
890v3: 247M

W: 6M
AM: 3M 9:38, 8:39, 8:40
MR10 (B) 257M

PM: 3M
9:09, 8:17, 8:08
890v3: 250M

Th: 7M
9:05, 8:33, 8:31, 8:06, 7:56 (short break to talk to some friends), 8:17, 8:21
890v3: 257M

F: OFF

S: 13M BIKE
3:52, 3:39, 3:11, 3:21, 2:55, 2:59, 2:54, 3:28, 3:48, 3:33, 3:23, 3:10, 3:34

Su: OFF

Week: 20M + 23M

The weather is still harsh and unpredictable. It seems like the only time the weather is nice is when I'm working or after I run and by then its too late to run. Lots of rain, heat, and humidity.

Base Training: 06/17 - 06/23

M: 6M
9:13, 8:40, 8:41, 8:30, 8:20, 7:18
890v3: 235M

T: 4M
9:15, 8:35, 8:31, 8:25
MR10 (W): 198M

W: 5M
9:34, 8:48, 8:51, 8:27, 8:39
890v3: 240M

Th: OFF

F: 5M + 8M Bike
AM: BIKE 8M 4:00, 3:11, 3:39, 3:24, 3:12, 3:00, 3:15, 3:20

PM: 5M
9:24, 8:50, 8:41, 8:03, 7:22
MR10 (B): 254M

S: 13M Bike
4:14, 3:58, 4:16, 3:15, 3:38, 3:27, 3:08, 3:31, 3:32, 3:27, 3:08, 3:14, 3:56

Week: 20M + 18M Bike

I finally got my track bike fixed so I can start riding to supplement my miles. Can you post that bike training you mentioned awhile back?

I caught this last night.

Base Training: 06/10 - 06/16

M: OFF

T: 6M
9:32, 8:43, 8:40, 8:26, 8:11, 8:06
890v3: 222M

W: 3M
8:15, 8:45, 8:34
890v3: 225M

Th: OFF

F: 3M
9:14, 8:27, 8:00
890v3: 228M

S: 1M
8:34 - Storm blew in.
890v3: 229M

Su: OFF

Week: 13M

Another pathetic week. Social schedule and heat were killing me.  I do think I figured out why my motivation has been terrible the last couple months--vitamin and supplement change. And when I say "change" I mean "I stopped doing it properly."

So, over the weekend I got back onto a schedule with all the stuff I had been using. I'm sure it'll take a bit for  everything to get back up to speed, but I think I need a little time to increase my miles to a respectable level anyway.

Also, I finally took my track bike out of storage and am taking it in for an overhaul/rebuild today for road riding--saddle, bars, grips, brakes, tires, etc. So, if you still have that bike/run schedule you mentioned awhile back I'd love to see it. I'm not sure how long the rebuild is going to take, but I want to get back on my bike ASAP.

The accident was a blessing. I was sick of my car anyway and was looking at a long list of expensive repairs.

Hope everything is good in Virginia!

Base Training: 06/03 - 06/09

M: 5M
9:16, 8:43, 8:22, 8:02, 8:07
890v3: 201M

T: 7M
9:19, 8:44, 8:25, 8:30, 8:20, 7:38, 8:26
890v3: 108M

W: OFF

Th: OFF

F: 8M
2.52 - 7:30, 8:45, 4:46 - 88* and humid. Had to stop and wait for the sun to go down.
5.50 - 9:19, 8:40, 8:41, 8:41, 8:25, 4:22
890v3: 216M

S: OFF

Su: OFF

Week: 20M

Had to take Wednesday and Thursday off because of the weather. Had to take the weekend off to travel and take care of some stuff. My car got totaled Monday and I had to get into a lease Saturday. One of those blessing-in-disguise situations.

All my running felt good despite the heat and humidity. Everything felt controlled and even.

Base Training: 05/27 - 06/02

M: 3M
7:53, 8:51, 8:24 - No idea what happened that first mile.
890v3: 182M

T: 5M
8:52, 8:14, 8:12, 7:52, 8:30
Calf Raises
890v3: 187M

W: 3M
9:04, 8:34, 8:25
MR10 (W): 194M

Th: OFF
F: 6M
9:38, 9:10, 8:44, 8:39, 8:59, 8:42
890v3:193M

S: 3M
9:09, 8:45, 8:39
890v3:196M

Su: OFF
Week: 20M

Just easing back in this week.

Off Week: 05/20 - 05/6

My schedule was ridiculous this week. Back to it properly next week.

Base Training: 05/13 - 05/19

M: 5M
8:47, 8:08, 7:58, 7:18, 7:38
Connect 1: 174M

T: 4M
8:29, 8:03, 8:02, 7:57
890v3: 168M

W: 6M
8:44, 8:20, 8:08, 8:01, 7:58, 8:08
890v3: 174M

Th: OFF

F: OFF - Sickish

S: 5M
7:13, 8:06, 8:11, 8:20, 8:08 - No idea what happened with that first mile, I kept trying to slow down on this run which is why the middle miles dropped.
890v3: 179M

Su: 3M
8:37, 8:21, 8:22
Connect 1: 177M

Week: 23M

I've been house/dog/cat sitting for some friends so I'm not able to run as much as I want. Also, it's freaking hot down here. Sunday I lost 3 pounds - on a 3M run. That's a bit much. So, I'm still acclimating.

Base Training: 05/06 - 05/12

M: 3M

8:52, 8:20, 8:29 - Calf and Achilles got tight so I bagged it.
890v3: 147M

T: 7M

8:47, 8:25, 8:28, 8:23, 8:08, 7:51, 6:57
890v3: 154M

W: OFF

Th: OFF

F: 7M

9:01, 8:29, 8:18, 8:15, 7:58, 7:55, 7:15
890v3: 161M

S: 3M

9:09, 8:23, 8:20 - Super windy so I bagged it.
890v3: 164M

Su: OFF

Week: 20M

Hectic schedule this week.

Base Training: 04/29 - 05/05

M: 3M
9:05, 8:01, 7:40 - Had to cut it short because of bad weather.
MR10 (W): 191M

T: 9M
AM: 3M 9:39, 8:55, 8:20 - Had to cut it short because of bad weather.
Connect 2: 40M
PM: 6M 8:49, 8:42, 8:17, 8:12, 7:46, 8:14 - Had to cut it short because of bad weather.
890v3: 144M

W--Su: OFF

Week: 12M

I think you can see the pattern of the week. The weather was terrible all week and after Tuesday night I was sick of getting the shit scared out of me from lightning strikes. Sunday ended up being a really nice day, but I didn't realize it until noon and it was too sunny by then.

Base Training: 04/22 - 04/28

M: 5M
9:22, 8:50, 8:54, 8:35, 8:29
Calf Raises
MR10 (W): 179M

T: OFF

W: 7M
2.55M - 9:02, 8:33, 4:45
4.45M - 8:30, 8:24, 8:13, 8:06, 3:42
Calf Raises
890v3: 123M

Th: 10M
AM: 5M - 9:53, 9:02, 8:50, 8:22, 8:05
Calf Raises
MR10 (B): 249M
PM: 5M - 8:50, 8:23, 8:32, 7:45, 7:53
Calf Raises
890v3: 128M

F: 8M
9:28, 9:03, 8:55, 8:25, 8:19, 8:39, 8:35, 8:29
Calf Raises
MR10 (W): 187M

S: 10M
AM: 3M - 9:48, 8:55, 8:57
Calf Raises
PM: 7M - 9:36, 8:54, 8:40, 8:30, 8:25, 8:42, 9:00
Calf Raises
890v3:138M

Su: 1M
9:24
Calf Raises
MR10 (W): 188M

WEEK: 41M

I'm happy doing 40M in 5 days instead of 6-7 like usual. I think hitting 50M consistently now will be easy. I have been a little worried about the heat, but I've been running at night a little later than I normally want and it's been working well. It's still hot, but at least I'm waiting for the sun to go down.

Base Training: 04/15 - 04/21

M: 9M
AM: 3M - 9:40, 8:45, 8:35

PM: 6M - 8:56, 8:25, 8:13, 8:13, 8:13, 8:15
890v3: 100M

T: 5M
9:16, 9:38, 8:10, 8:00, 8:06
MR10 (W): 174M

W: 7M
9:03, 8:23, 8:17, 8:20, 8:20, 8:13, 8:24
890v2: 308M

Th: 5K
8:11, 7:58, 7:22, 0.54 for 3.14
1400: ?

F: 6M
9:16, 8:49, 8:17, 8:20, 8:01, 8:10
890v3: 106M

S: OFF

Su: 10M
8:53, 8:19, 8:22, 8:05, 8:03, 8:02, 7:52, 7:59, 8:00, 7:45
890v3: 116M

Week: 40M

Base Training: 04/08 - 04/14

M: 6M
8:49, 8:15, 7:59, 7:54, 7:30, 8:08 + 6 x 100m strides
890v3: 70M

T: 9M
8:56, 8:36, 8:27, 8:17, 8:05, 8:12, 8:02, 8:29, 8:52 - HOT.
890v3: 79M

W: 3M
8:57, 8:49, 8:45 - HOT. Tired from yesterday.
MR10 (W): 169M

Th: 5M
9:07, 8:24, 8:01, 8:07, 8:08
890v3: 84M

F: 3M
8:53, 8:42, 8:46 - HOT
890v3: 87M

S: OFF

Su: 4M
7:31, 8:35, 8:55, 8:22 - Not sure what happened with that first mile. My GPS beeped way too early. Mile 3 I stopped a couple times to look at a pond.
890v3: 91M

Week: 30M

I have come to terms with the fact that summer is back and it's going to be hot and wet and rainy regularly. There's no way I'm going to be able to do any real speed work in the evenings so I think I'm going to have to bag any serious races for a few months.

I'm going to just focus on building a new base and bringing up my mileage. Those two weeks at 50 miles initially seemed like a lot of miles since I've aimed for that before and only achieved it one time. But after running it and taking a small break I want to use that as a new normal. I've been trying to get into AM runs and it's been hard since the weather has been cool until recently. I think the heat is the impetus I need.

Anyway, I hope everything with you is going well and want to say "Thanks!" for all your continued coaching. I want you to know that I appreciate everything you have done to help me.

5K Training - 04/01 - 04/05

M: OFF

T: 8M
AM: 2.43M 9:55, 9:10, 3:58 - With coworker.

PM: 5.57M 8:54, 8:35, 8:27, 8:23, 7:57, 4:38
Calf raises
890v3: 62M

W - S: OFF

Su: 2M
8:59, 8:30 + 6 strides
890v3: 64M

Week: 10

I though I needed to take a little time to absorb the last two weeks of running. I did a little fly fishing during the week and went to Gainesville for the weekend to watch the Friday distance races at the Florida Relays. An LRC poster from Orlando ran the 5K as a tune-up for Boston so it was cool to know someone in the race and for him to get a PR.

5K Training - 03/25 - 03/31

M: 7M
9:05, 8:09, 8:18, 8:03, 7:55, 7:31, 7:39
Calf raises
890v3: 30M

T: 3M
8:48, 8:02, 7:26
890v3: 33M

W: 7M
9:09, 8:43, 8:56, 8:25, 8:23, 8:30, 8:34
890v2: 301M

Th: 10M
AM: 4M
8:33, 7:50, 7:29, 7:37
Calf raises, 20 push ups, 100 sit ups

PM: 6M
9:07, 8:42, 8:54, 8:23, 8:22, 7:23
890v3: 43M

F: 6M
9:22, 8:46, 8:37, 8:31, 8:11, 8:24
Calf raises
890v3: 49M

S: 9M
AM: 4M
9:05, 8:27, 8:55 (trail), 8:22
MR10 (W): 166M

PM: 5M 8:31, 8:16, 8:03, 7:48, 8:15
890v3: 54M

Su: 8M
8:57, 8:58, 8:25, 8:12, 8:25, 8:41, 9:10, 9:19 - I forgot how much harder sandy trails are to run.
MT110: 41M

Week: 50M

This week was really good. I didn't get tired towards the end like last week. I'm going to start the  5K maintenance plan this week.

5K Training - 03/18 - 03/24

M: 8M
9:12, 8:43, 8:39, 8:06, 8:08, 8:03, 8:16, 7:48
MR10 (B): 244M

T: 8M
Noon: 2M - 9:44, 9:17 - Run with coworker
MR10 (W) 161M

PM: 6M - 8:44, 8:10, 8:04, 7:41, 7:55, 8:04
Connect 1: 169M

W: 6M
8:56, 8:23, 8:16, 8:14, 8:13, 7:54
890v3: 6M

Th: 10M
8:45, 8:38, 8:37, 8:32, 8:27, 8:17, 8:23, 8:19, 8:02, 8:13
890v3: 16M

F: 4M
8:56, 8:48, 9:00, 8:45
890v2: 290M

S: 10M
AM: 7M - 8:45, 8:02, 8:04, 8:01, 8:03, 8:02, 8:13 - Hot and humid.  Definitely going to feel it later.
890v3:23M

PM: 3M - 9:20, 8:38, 8:27
MR10 (W): 162M

Su: 4M
AM: 2.5M - 9:29, 8:53, 4:29

PM: 1.5M - 9:17, 4:18
890v2: 294M

Week: 50M

I got a little tired by Sunday, but feel good overall. I did calf raises every day, but wanted to take a break from the training we've been working on. 7 weeks is a long time. I think I was getting a little burnt around week 5.

I'm going to just run that work 5K for fun. People at work are pestering me to relax...So I'm going to sign up for a 5K on the 27th.

This week I'm going to work some morning runs in and get back to the light cross training. I'm thinking about doing another week of higher mileage before getting back to speed work the following week.

Does that sound ok? That'll give me four weeks following your suggested maintenance plan.

5K Race Week 03/11-03/17

M: 6M
8:46, 8:22, 7:51, 7:46, 7:43, 7:55
MR10 (B): 236M

T: 5.5M
3M 8:51, 8:29, 8:37
2 x 400m @ 1:30/2:00 - 1:17.51, 1:21.55
1 x 800m @ 3:10/3:00 - 1:26.66/1:34 = 3:00.66
2 x 400m @ 1:30/2:00 - 1:27.42, 1:28.37
I kept trying to run closer to 1:30, but I was not on a track for this and I couldn't judge the distance right.
1M 9:34
1400: ?

W: 4M
8:45, 8:20, 8:28, 7:50
MR10( W): 155M

Th: OFF - Stomach was a little off and I had been feeling flush at work all day.

F: 4M
9:10, 8:51, 9:11, 8:49
MR10 (W): 159M

S: 5K Race

3rd place overall male 19:19.057 - My GPS had me at 6:33.76, 6:44, 6:01.36 for 2.95M. I guess the course was measured on the center line of the road because I ran all the tangents.

http://fleetfeetorlando.com/race-results/st-charles-blarney-5k/

Su: OFF

Week: 23M

I have another 5K to run with work on 04/18. The course has a few hills so I think I need to do hill work over the next few weeks as well as a few longer interval sessions.

5K Training - 03/04 - 03/10

M: 7M
9:01, 8:37, 8:19, 8:25, 6:09.21, 9:26, 9:12
1400:?

T: 8M
AM: 3M - 8:19, 8:15, 8:14 - Was supposed to run with a coworker, but...no show.
890v2: 289M

PM: 5M - 9:02, 8:20, 8:15, 8:10, 8:20
Calf drops, 100 situps, 100 backups
MR10 (B): 230M

W: 4M
9:04, 8:17, 7:58, 8:10
Band walks
MR10 (W): 134M

Th: 8M
9:02, 8:40, 8:22, 8:20, 8:13, 7:50, 7:42, 7:53
Calf raises
MR10 (W): 142M

F: OFF

S: 6M
9:08, 8:48, 8:29, 8:12, 8:26, 8:23
MR10 (W): 148M

Su: 3M
2M: 9:21, 8:44 + 2 x 100m + stretch'
5 x 1000m @ 3:57/3:00 - 4:12.53, 3:51.28 - It was super windy. I ran the first be feel and the second by time. The wind was terrible at the track so I drove home to run on the roads but I got stiff on the drive and it was just as windy. Pretty disappointed. I wish I did this Saturday because the wind wasn't bad.
MR10 (W): 151M

Week: 36M

5K Training - 02/25 - 03/03

M: 6M
9:04, 8:51, 8:08, 8:07, 8:03, 8:10
1400: ?

T: 8M + 6 x 100m Strides @ 2-7M
8:44, 8:11, 8:02, 8:15, 8:13, 8:06, 7:48, 8:17
Bandwalks, Calf raises, 100 Situps
1400: ?

W: 4M
9:07, 8:40, 8:10, 8:43
890v2: 286M

Th: 12M
9:24, 9:07, 8:59, 8:38, 8:41, 8:41, 8:26, 8:16, 8:23, 8:17, 8:18, 8:52 - I got a cramp at 11.75 and stopped to stretch it out. That worked for a bit but it didn't go away so I bagged it and walked a couple miles home.
1400: ?

F - Su: OFF
I took F off for the cramp and then the weather got really cold and windy and I was worried I was getting sick.

Week: 31M

I want to get the workout I missed over the weekend in this Monday and then follow this weeks schedule as you laid it out, but with the long intervals and long run switched. So I'll do 5 x 1000m Monday, 8M Thursday, and 3 x 1600m Saturday. Do you think that'd be a bad idea?

5K Training - 02/18 - 02/24

M: 5M
9:03, 8:43, 8:44, 8:40, 8:44
Band walks, 100 sit ups, calf raises
890v2: 282M

T: 5M
9:21, 8:51, 8:34, 8:36, 8:24
MR10 (B): 218M

W: 5.5M
WU: 1.5M 9:13, 4:18 + 2 x 100m
Tempo: 20:00 @ 7:00 - 6:53, 6:55, 6:12 = 2.91M - This felt good and controlled. I was pushing a bit at the end, but not close to maxing out. Good weather.
CD: 1M 9:05
1400: ?

Th: 5M
9:31, 9:06, 9:16, 9:05, 9:13 - Tired
Band walks, 40 push ups, calf raises
MR10 (B): 223M

F: 12M
9:04, 8:55, 8:46, 8:28, 8:29, 8:36, 8:23, 8:17, 8:25, 8:08, 8:51, 8:50
1400: ?

S: OFF

Su: 5M
WU: 1M 9:33
Intervals: 6 x 800 @ 3:10/3:00 - 3:13, 3:08, 3:11, 3:13, 3:12, 3:05 - Wasn't recovered 100% from Friday. Ran these by feel w/out looking at my watch. Close to 100% humidity and around 71*. A little rain during and started to rain at finish.
CD: 1M 8:11 - Picked up the pace on straights on Lap 2, and on the curves on Lap 3 for fun.
RC1600: 20M
MR10 (B): 225M

Week: 37.5M

5K Training - 02/11 - 02/17

M: 6M
9:00 (Hill), 8:39, 8:21, 8:27, 8:18, 8:00 (Hill)
Calf raises, band walks, 100 situps, 30 pushups
MR10 (W): 119M

T: 6.5M
WU: 1.5M 9:10, 4:30 + 2 x 100m
Tempo: 20:00 @ 7:10 - 7:14, 7:06
CD: 3M 8:01, 8:42, 8:09
It was 80* and had been higher than that during the day. I was redlining at the end of the second mile. I sat for a bit to cool off then did my cool down. By then it had dropped to 77* and was really nice. I'll put off my next tempo until later so I don't deal with this again.
MR10 (B): 213M

W: 5M
9:31 (Hill), 8:47, 8:31, 8:20, 7:42 (Hill) - Hadn't run in the rain for awhile. Nice change from Tuesday.
Pure 2: 36.5M - Last time I'm running in these. My left ankle was sore the next day.

Th: 6M
8:23 (Hill), 8:40, 4:13 (Watch messed up at 0.50) 8:11, 8:13, 7:55, 3:50 (Hill last 1.5M) - More rain but this time it was cold.
MR10 (W): 125M

F: OFF

S: 5M
9:31, 8:53, 9:10, 8:41, 8:29 - Wanted to do track work today but was feeling slow.
MR10 (W): 130M

Su: 6M
WU: 2M 9:02, 8:33
Intervals: I was a little apprehensive going into this after Tuesday. It was fairly windy all weekend, but wasn't bad at the track. I was very happy with this workout.
1M 6:29.01 - 3:19.06, 1:37.80, 1:32.15
800m 3:08.38
400m 1:24.19
200m 0:31.32
CD: 1M 8:05 - I picked up the pace on the straights for the second half.
Band walks, 30 pushups, calf raises, planks
890v2: 277M
1600: 17M

Week: 34.5M

5K Training - 02/04 - 02/10

M: OFF
Super Bowl hangover and travel.

T: 6M
WU: 1.5M 8:39, 4:25 + 2 x 100m
Tempo: 20:00 @ 7:20 - 7:17, 7:18, 5:26 (7:04) = 2.77M - Felt better than last week. Breathing was more controlled and my pace was better for first 2 miles.
CD: 1M 9:17
MR10(W): 109M

W: 5M
9:18, 9:04, 8:53, 8:50, 8:52
890v2: 272M
Band walks, 100 sit ups, 20 eccentric calf drops

Th: 4M
8:36 (Hill), 8:31, 8:13, 7:59 (Hill)
MR10(W): 113M

F: 4M
WU: 2M 8:35, 8:30
Hills: 10 x 0:20.0 (112m)/4:00
CD: 1M 9:11
890v2: 276M

S: 12M
9:04, 9:07, 8:30, 8:05. 8:20, 8:27, 8:38, 8:38, 8:18, 8:34, 8:30, 8:41 - Pace was erratic and I wasn't rested from Friday, but I didn't have time to run Sunday.
MR10(B) 207M

Su: OFF

Week: 31M

5K Training - 01/28 - 02/03

M: 5.82M

WU: 2M 8:51, 9:13 + 2 x 100m
Tempo: 2.70M - 20:00 @ 7:30 - 7:34, 7:25, 5:01 (7:09)
CD: 9:11
MR10(W): 91M

T: 5M

9:19, 8:38, 8:47, 8:49, 9:01
Band walks, Heel drops, Planks, 30 push-ups
890v2: 262M

W: 5M

9:13, 8:14, 8:19, 8:20, 8:17

MR10(B): 195M

Th: 3M

WU: 2M 9:05, 8:50
Intervals: 6 x 200m - I cut this short for a couple reasons the first being I felt really week on the last one. Also, I couldn't get on a track so I was running on an uneven road and was a little scared I'd fall in the dark. All the tracks are full of kids!
0:37.70 (0.118)/1:39
0:40.86 (0.148)/1:41
0:37.03 (0.115)/1:42

0:36.80 (0.114)/3:26

0:37.47 (0.112)/2:10

0:39.34 (0.114)/2:00

CD: 1M 9:00

1400: ?

F: 5M

9:14, 8:16, 8:04, 8:23, 8:26

890v2: 267M

S: 6M

8:49, 8:06, 8:06, 8:15, 7:50, 7:48

MR10(W): 97M

Su: 10M

3.60M - 8:28, 9:20, 9:31, 6:08 - This kinda sucked because I was struggling to not get lost in unfamiliar Gainesville woods and I tripped on a root.

MT110:33M

6.40M 8:43, 8:28, 8:40, 8:42, 8:39, 8:28, 3:22 - Running on UF campus was good, but I felt like I hit a little wall over the last 2 miles.

MR10(W): 013M

Week: 40M

Overall this week felt good. I'm a little annoyed with cutting the intervals short, but that's better than road rash at 4:15 pace on bricks.

Base Training: 01/21 - 01/27

M: Drills
A- and B-Skip, Heel walks, Karaoke, High kicks and knees, Backwards run, Bench jump 1- and 2- leg

T: 8M
8:33, 8:31, 8:40, 8:17, 8:02, 8:04, 7:56, 7:47 - Wanted to test myself a little before starting tempos next week.

MR10(B): 190M

W: 6M
9:02, 8:39, 8:29, 8:35, 8:33, 8:24

890v2: 257M

Th: 10M
9:01, 8:40, 8:41, 8:22, 8:19, 8:19, 8:04, 8:19, 8:10, 8:19

MR10(W): 85M

F: OFF

S: 9M - Trail
10:00, 9:20, 9:07, 8:27, 8:57, 8:36, 8:42, 9:06, 8:58

MT110: 29.5M

Su: OFF

Weel: 33M

I took a few days off for my metatarsalgia to heal a bit more. It's still bothering me a little. Also I didn't want to start the new training block tired.

Base Training: 01/14 - 01/20

M: 8.5M
8:23, 8:51, 8:48, 8:30, 8:20, 8:12, 7:46, 8:48, 5:37 - Calf/Achilles cramp.

Connect 2: 31.5M

T: 4.5M
9:08, 9:02, 9:05, 13:01 - Calf/Achilles cramp.

890v2: 235M

W: OFF

Th: 9M
9:07, 8:51, 8:24, 8:20, 8:18, 8:32, 8:18 - Stopped to talk - 9:19, 9:03

890v2: 244M

F: 7M
8:50, 8:58 (hill), 8:33, 8:25, 8:18, 7:55 (hill), 8:40

890v2: 251M

S: 4M
9:02, 8:43, 8:36, 8:29

890v1: 421M

Su: 10M - Trail
9:59, 9:38, 9:13, 8:31, 8:30, 8:31, 8:28, 8:07, 8:45, 9:08

MT110: 20.5M

Week: 43M

The vitamins I have been taking have a diuretic so I'm dropping that. I'm blaming the calf cramps on that.

All the pains are getting better. Using a lot of heat and no ice. I still have a little metatarsalgia, but I've been wearing pads and its nearly gone. I found these goofy things called "Toekinins". Anytime I try to use adhesive pads they slide around and I have to take them off.

Toekinini

Base Training: 01/07 - 01/13

M: OFF

T: 7.5M
8:37, 8:47, 8:32, 8:33, 8:30, 8:19, 9:08, 4:32

890v2: 230.5M

W: OFF

Th: 3M
1M 9:52 - Just a test on grass to see if I feel ok.

MT110: 10.5M

2M 8:15, 3:36/4:07 - Didn't feel great at 2M so I stopped after the fartlek attempt.

890v1: 417M

F: OFF

S: OFF

Su: OFF

Week: 10.5M

The posterior tibilais still gets weird after awhile, but its better. Just not perfect. Metatarsalgia is flared up in my left foot. Very annoying so I'm just going to not run for a bit and see how it heals up.

Base Training: 12/31 - 01/06

M: 3M
9:00, 8:30, 9:00

Connect 2: 23M

T: 8.5M - Trails
4.30M 9:00, 8:44, 8:57, 9:09, 2:59 - Just an out-and-back to a nice spot on a stream I like.
4.20M 9:04, 9:08, 8:22, 8:28, 1:55

MT20: 17.5M

W: OFF

Th: 6M
9:51, 9:30, 9:18, 9:03, 9:04, 8:21

890v2: 223M

F: OFF

S: OFF

Su: 9.5M - Trails
8:26, 8:43, 8:54, 8:34, 8:11, 8:35, 9:30, 8:35, 9:05, 4:26

MT110: 9.5M

Still feeling some lingering soreness in my tibialis behind the outside of my left ankle also some tightness in my left calf. It comes and goes so its not bad just annoying.

My one resolution is to hit the trails on weekends. I need to spend some time off all the hard surfaces.

Week: 27M