02/24/2014 - 03/02/2014

M: 4M
9:07, 8:38, 8:23, 8:12 - Sluggish.
Lunar Knit (B): 50M

T: 6M
9:01, 8:25, 8:01, 8:06, 7:57, 8:10
Lunar Knit (P): 19M

W: 3M
9:00, 8:25, 8:18 - I intended to run again after work, but it rained.
Knit Trainer: 79M

Th: 10M
8:40, 8:14, 7:44, 8:01, 7:47, 7:38, 7:28, 7:40, 7:29, 8:26 - One of those runs that happens to go well.
Lunar Knit (P): 29M

F: 1M
I just jogged around on a couple hills. Kinda sluggish.

S: 10M
AM: 6M
2M  - 8:40, 8:03
3.18M - 7:01, 7:12, 6:59, 1:09 - Lots if little hills in the second mile and the course was a little long. I felt about the same as the last tempo, but my legs were tired. I felt a lot fresher in the last one. I guess that's good.
1M - 8:45
Knit Trainer: 85M

PM: 4M
8:40, 8:23, 8:15, 8:10
890v3: 103M

Su: 4M
8:48, 8:15, 8:04, 8:03 - I intended to get out again, but had visitors come to town.
Lunar Knit (P): 33M

Week: 38M

My run Thursday felt great, but I wish I had been able to get it in on Wednesday instead.

I need to start getting some intervals in on Saturdays. I'm thinking about doing hills on Monday, long run on Wednesday, and intervals, tempo, or race on Saturdays.

How is your local running community faring? Did Meg's Miles have success?

And how is your running going? Motivated yet?

02/17/2014 - 02/23/2014

M: 5M
8:59, 8:26, 8:33, 8:29 - Sore quads.
Lunar Knit (P): 5M

T: 6M
9:08, 8:38, 8:32, 8:35, 8:24, 8:30 - Sore quads.
Lunar Knit (P): 11M

W: 7M
8:54, 8:31, 8:04, 8:03, 8:23, 8:12, 8:13
Lunar Knit (B): 30M

Th: 3M
8:12, 7:55, 7:44 - Rushed for work
Lunar Knit (B): 33M

F: 6M
10:00 Bike, 8:45, 8:29, 8:03, 8:11, 8:10, 8:14 - Ran after my massage. Very nice.
LunarKnit (B): 39M

S: 2M + Hills
9:11, 8:47
11 x ~150 @ ~00:25 - Felt choppy when I started running a cool down so I hopped on my bike for an easy ride outside.
8M Bike
NB 1600: 27M

Su: 12M
AM: 10M - 8:58, 9:11 (watch issue), 8:13, 8:13, 8:16, 8:08, 8:19 - died - 8:21, walk, 7:58, walk, 8:07 - I didn't eat breakfast, it was super sunny and hot (86 in the shade), and wah wah wah so when I died I just did 1M/1:00 walk intervals until I got home.
Lunar Knit (B): 46M

PM: 2M - 8:39, 8:12 - I just wanted to get a little more.
Lunar Knit (P) 13M

Week: 42M
Bike: 8M

I tried to make most of this week a little easier and even. I do want to stop back loading and doing back-to-back workouts on the weekends. Thinking about it, I like doing my long run in the middle of the week instead of on the weekend. I still want to keep Saturday morning's for workouts to keep working on my morning routine.

I'm going to do another 5K on March 1 so I guess I'll tempo that too and see how it goes. I think it is super low key so I don't expect to have anyone to key off of like last time.

Hope the vortex is leaving you alone.

02/10/2014 - 02/16/2014

M: 9M
Bike 10:00 + stretch
8:51, 8:19, 8:17, 7:59, 8:10, 7:56, 7:47, 7:40, 8:21 - Felt really good.
Flyknit Trainer: 69M

T: 1M
Bike 10:00 + stretch
9:32 - Felt terrible!
Bike 30:00
890v3 99M

W: Bike
Bike 30:00 + stretch - Cold rain

Th: 4M
Bike 10:00 + stretch
8:36, 8:01, 7:45, 7:28 - Wanted to run more, but I had a massage appointment.
Flyknit Trainer: 73M

F: 5M
8:48, 8:07, 7:36, 8:21, 8:00
Flyknit Lunar (B): 5M

S: 10M
AM: 5M
Warm up - 1M + 0.5M strides 9:30
Tempo - 7:10, 7:01, 7:01 - I had a hard time finding my pace in the first mile. I went from 6:45 to 7:30 in the first half. The good news is I felt great in the second mile when I usually feel the worst in that mile.
Cool down - 1M 8:55

PM: 5M
8:54, 8:25, 8:35, 8:11, 8:29
Flyknit Trainer: 76M
Flyknit Lunar (B): 12M

Su: 11M
8:50, 8:29, 8:09, 8:11, 8:07, 7:48, 8:06, 7:54, 8:02, 7:58, 8:15 - Kind of warm and felt a little sluggish. Not bad, just a little tired.
Flyknit Lunar (B): 23M

Week: 40M
Bike: 90:00

I didn't get to hills because of weather and my schedule was tight. I wanted to do them Wednesday, but the weather was terrible, and since I had the tempo Saturday I didn't want to be sore by doing them Thursday. I'm usually pretty sore after my first couple sessions of hard hill or interval training. I will get them in this week for sure.

The bike seems to be helping out as a good warm up, but I started getting impatient later in the week so I missed a few. And it is super boring so I hit my limit around 30:00.

I've been getting massages for my legs the last couple weeks because I noticed my lower legs were super tight. So far I am amazed that I've gone 38 years without ever getting a proper massage.

02/03/2014 - 02/09/2014

M: 20M Bike

1:16ish averaged 3:52

T: 8M

8:44, 8:20, 8:16, 8:20, 8:13, 8:16, 8:03, 8:35, 7:39

W: 6M

9:07, 8:48, 8:36, 8:49, 8:55, 8:43

Th: OFF

Cold rain.

F: OFF

Cold rain.

S: 30:00 Bike

Cold rain.

I got a trainer for my bike because of all the rain so I can at least get some time in when the weather is bad. After last summer and this winter I need to have something I can do when it rains for days on end. I am also going to try to work this in most mornings before work and also to help warm up before runs. I keep thinking that starting my runs on cold muscles isn't helping my legs any.

I don't have a way to estimate speed so I am guessing that I am working in the 3:00-4:00/M (15-20 mph) range.

Su 10M

Warm up: 10:00 bike/stretch x 2

8:52, 8:27, 7:58, 8:14, 7:40, 7:35, 2 beers and a stroll, 8:32, 8:17, 8:02, 8:12 - The weather was finally nice so I ran downtown and stopped for a couple beers and to walk around the farmer's market.

Week: 24M

Kind of mad about the rain shutting things down for most of the week, but I probably needed to rest. Ankle and hammy are feeling good. A little tightness in my ankle, but it is steadily getting better. I actually forget about it most of the time and only notice it after I've been inactive.

01/27/2014 - 02/02/2014

M: 6M
8:56, 8:10, 8:01, 8:00, 7:48, 7:11
890v3: 72M

T: 7M
849, 8:26, 8:07, 8:09, 8:02, 7:39, 8:12
Flyknit: 41M

W: OFF - Cold, Rain

Th: 10M
8:55, stretch, 8:14, 7:57, 7:54, 7:48, 7:59, 7:49, 6:59, stretch, 8:44, 8:12 - With Paul so I did a warm up and cool down.
890v3: 82M

F: 4M
8:59, 8:33, 8:12, 8:08
Flyknit: 45M

S: 7M
8:52, 8:28, 8:22, 8:17, 8:11, 8:02, 8:05
Flyknit: 52M

Su: OFF - Hamstring

Week: 34M

My right hamstring starting bothering me a little earlier in the week (Tuesday maybe) and hadn't gotten better so I took Sunday off. It hurts on the left side above my knee where the tendon turns into muscle. I see no bruising. It mostly feels tight and only hurts when I push on it...or run...My initial guess is my semitendinosis cramped or pulled.

I did a good amount of icing and rolling yesterday and I got some of that Blue Emu Oil stuff. I used it a long time ago and recall it being worth the money. Maybe...maybe not...

I want to test my hamstring tonight, but think I'm either going to take the day off or ride my bike. I really need to make sure I run on more level surfaces. Crowned roads are not doing me any favors. This is me trying to learn from my left ankle.

I got an exercise ball and am going to start working with that after my runs.

Other than that I think my week had some good efforts and I'm happy with it.

Hope things are getting better up north.

01/20/2013 - 01/26/2014

M: 7M
8:51, 8:23, 8:09, 8:21, 8:19 + 2M in~17:00 GPS died
Pegasus 30: 124M

T: 4M
8:28, 7:55, 7:38, 8:09
890v3: 60M

W: 8M
9:28, 8:47, 8:23, 8:18, 8:24, 8:31, 8:49, 8:19
Pegasus 30: 132

Th: OFF - Unexpected guest.

F: 4M
9:21, 8:36, 8:16, 8:14 + 8 strides
890v3: 64M

S: 10M
AM - 1M warmup; 5K 7:21, 7:40, 7:23 - My pre-race routine was pretty sweet. I woke up at 5:30, went back to sleep, woke up at 6:30 and laid in bed til 7:00, got up, saw the forecast called for cold rain, had a gel and some water, and jogged to the start as they were unplugging the timing mat. So I had the entire field to run through which was kind of fun except hitting traffic a lot during mile 2. The race was a 5.2K so I stopped at 5K and only worried about my mile times. This was a decent first tempo.
Flyknit: 34M

PM: 6M
8:37, 7:55, 8:04, 8:04, 8:07, 8:32 - Hilly course and windy.
Pegasus 30: 138M

Su: 2M
9:03, 8:42 - Ugh. Sore. Probably should have gone a little slower last night.
Pegasus 30: 140M

Week: 35M

I want to try to do weekly tempos or speed work on Saturday mornings to help get me in the routine of running fast early, and to help me establish a pre-race routine. Also, if I am going to be on the track for anything I have to get on early because all the tracks around me get a lot of use during the week. So, I guess when I am ready for track work I'd like to have that Saturday mornings and do a tempo during the week sometime since I can do those on roads. Or do a tempo during the week and on Saturday if you think multiple tempos every other week makes sense. Or not. Just thinking.

Also, still having a little pain in my ankle again after sitting and not keeping my leg straight. The pain isn't when I run or walk. Things just get tight after running and sitting. I got a Straussberg sock and have been wearing it and doing RICE as much as I can. I'm also still wearing compression socks a lot when not running.  I don't think this is a big deal right now, and I'm very suspicious that it has something to do with soft shoes.

Anyway, I hope your doing well and getting back into training.

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?