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.