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?

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.