01/13/2013 - 01/19/2014

M: 8M
9:00, 8:38, 8:10, 8:00, 7:49, 7:52, 8:07, 8:34 + 4M Bike
Pegasus 30: 98M

T: 9M
AM: 5/5 at work
890v3: 46M

PM: 6M - 9:33, 9:07, 8:45, 8:39, 8:37, 8:20
Pegasus 30: 104M

W: 4M
8:56, 8:04, 7:23, 8:19
890v3:50M

Th: 5M
8:53, 8:08, 8:06, 7:32, 7:56
Pegasus 30: 109M

F: 4M
8:59, 8:28, 8:23, 8:03
Pegasus 30: 113M

S: 6M
8:54, 8:25, 7:54, 8:15, 8:10, 8:25
890v3: 56M

Su: 4M
8:56, 8:17, 8:41, 8:03
Pegasus 30: 117M

Week: 40M

I just saw your last comment from last week...that's terrible. I am so sorry for everyone's loss and the tragedy her husband is enduring. I can't imagine what that would be like. I hope he is able to recover. There were a bunch of runner death stories last week, was your friend Meg Menzies? I've seen a few tweets about #megsmiles.

I intended to do a tempo this weekend and did a couple little tests on Wednesday and Thursday, but had a little soreness in my ankle that scared me off of it. The tests felt great it was just a little sore/tight Friday.

Do you think doing something like in and out 400s would be an ok workout?

Base Training: 01/06/2013 - 01/12/2014

M: 4M
8:11, 7:52, 7:59, 7:58 - With Paul. Breathing was tough. Talked too much.
Pegasus 30: 79M

T: 5M
8:53, 8:21, 8:22, 7:58, 8:13 - Breathing tough again.
Pegasus 30: 84M

W: 6M
8:50, 8:24, 8:08, 7:55, 8:02, 7:51 - With Paul. Breathing was better, but I need to stop talking the whole run.
890v3: 43M

Th: OFF - Rain

F: 5M
9:01, 8:19, 8:05, 8:23, 8:11 - Breathing was tough again.
Pegasus 30: 89M

S: 8M
9:13, 8:38, 8:31, 8:19, 8:13, 8:11, 8:16, 8:19 - Felt good.
FyKnit: 30M

Su: OFF - Tired.

Week: 28M

I'm still getting over being sick last week. My breathing was tough and I had a cough. My legs feel great, I'm just short of breath. Talking to Paul for almost the entire run wasn't helpful.

This week I will do a tempo. ~7:20 for 3-4M or 20:00.

I didn't hear from you last week. I hope everything is ok.

Base Training: 12/30/2013 - 01/05/2014

M: 2M

8:52, 8:14

Pegasus 30: 66M

T: 6M

8:58, 8:25, 8:04, 8:21, 8:15, 8:03

Pegasus 30: 72M

W: OFF - Sick

Th: 3M - Sick

8:39, 8:06, 8:26

Pegasus 30: 75M

F: OFF - Sick

S: 3M - Sick

8:51, 8:25, 8:30

890v3: 35M

Su: 2M

10:05, 9:49 - with a friend

890v3: 37M

Week: 16M

Well, I was forced into a down week by getting sick. Oh well. Back to it this week.

Tonight I have a run scheduled with a guy I met through LetsRun. His 5K PR is 14:58, but he's coming off 7 weeks with a broken toe so I think it'll be a fun evening. His easy paces used to be in the 7:30-7:45 range so that's a little faster than I usually run. I have been wanting to run with someone because I've been thinking that I've settled into a pace and want to shake it up a bit.

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?