03/10/2014 - 03/16/2014

M: 10M
AM - 9:06, 8:16, 8:05
890v3: 109M

PM - 9:02, 8:34, 8:19, 8:13, 7:55, 7:50, 8:08
Lunar Knit(B): 72M

T: 7M
AM - 8:37, 8:06, 7:53, 7:39
Lunar Knit (P): 47M

PM - 8:32, 8:02, 8:03
890v3:112M

W: 10M
8:49, 7:18, 7:56, 8:13, 8:01, 8:00, 7:51, 7:53, 7:56, 8:10
Lunar Knit (B): 82M

Th: OFF

F: 10M
AM - 9:00, 8:24, 8:14
890v3: 115M

PM - 8:42, 8:11, 7:48, 8:03, 7:52, 7:40, 7:58
Lunar Knit (P): 54M

S - Su: OFF

I ended up with a lot of social stuff this week hence all the missed days.

I'm probably going to take some of this week off. My ankle was bothering me a little last week and I don't want to risk re injury. It is only annoying and not painful. It isn't bothering me when I run, just in the morning and during the day at the office.

Also, I got bit by the Bass bug lately...last night I got a 3 pound 11 ounce pig out of a mud puddle that a friend says is the biggest to come out of it. His best at that spot is 3 pounds 5 ounces.

03/03/2014 - 03/09/2014

M: 4M Hills
WU - 2M 8:40, 8:11
Hills - 10 x 0.08 with 0.10 rest all between 0:23.13 - 0:23.79 w/ 1:52 - 2:05 rest
CD - 0.50 4:50
Lunar Knit (B): 54M

T: 7M
AM - 3M 8:30, 7:57, 7:53

PM - 4M 8:43, 8:19, 8:16, 8:13 - Sore and tired.
Lunar Knit (P): 40M

W: 10M
8:54, 8:22, 8:03, 8:14, 8:08, 8:05, 8:13, 8:04, 7:55, 7:58 - Sore and tired.
Lunar Knit (B) 64M

Th: 3M
9:10, 8:21, 8:27 - Sore and tired.
890v3: 106M

F: 3M
8:39, 8:18, 8:09 - Tired
Lunar Knit (P): 43M

S: OFF
Fishing.

Su: 1M
9:00 - I'm not sure why I bothered with this, but I had been fishing from 10 to 7:30 and thought it made sense to at least get  something in.
Lunar Knit (B): 65M

Week: 28M

Man...The beginning of this week kicked my ass. I really have to stop loading most of my miles into a few days. It's just stupid.

I was thinking about doing 3 workouts a week - Monday Hills, Wednesday Long, and Saturday Intervals, Tempo, or Race...but I might need to stick to 2 workouts a week to start. Maybe Tuesday do either hills or long intervals (1K) and a long run Saturday or Sunday. The rest of the time I want to try doubles to get to 7-10 miles a day. I'm interested to see if I can manage it.

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.