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.
Monday, August 12, 2013
Monday, August 5, 2013
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.
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.
Monday, July 29, 2013
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?
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?
Monday, July 22, 2013
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.
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.
Monday, July 15, 2013
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.
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.
Monday, July 8, 2013
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.
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.
Tuesday, July 2, 2013
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.
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.
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