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.