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.
Tuesday, September 3, 2013
Monday, August 26, 2013
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.
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.
Monday, August 19, 2013
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.
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.
Monday, August 12, 2013
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.
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 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.
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