Sunday, September 26, 2010

This Week in Running: 9.20 to 9.26.10

Monday 9.20 - AM: core  PM: 11.5 in 84:36
Easy day w/ Ben, who was coming off the Pisgah 50k.  The guy is an animal.
Tuesday 9.21 - AM: core  PM: 5 in ~42:42
Left the watch running when I stopped to talk to another runner.
Wednesday 9.22 - AM: core  PM: 10 in 71:52
5 x Aggie Short Loop: 4:09, 3:59, 3:58, 3:52, 3:45
No problems w/ the calf.  First speed play since August.  Felt good.
Thursday 9.23 - AM: core  PM: 11 in 80:13
Easy trail run.
Friday 9.24 - AM: leg core  PM: lifting sequence
Saturday 9.25 - AM: 18.5 in 2:16.27
Good start.  Blah middle.  Good ending.  The gel at 90 mins helped and I managed sub 6:40's all the way home.
Sunday 9.26 - AM: 7 in 56:06
Right "calf" talking to me, so kept it slow.


For the Week
63 miles in 6 runs
5 core workouts
1 lifting sequence


Analysis: Seriously thinking about Philly on 11.21.  The calf is giving me mixed signals.  Figuring that the achiness is from the long run on Saturday.  That and the "speed" work I did mid-week.

Saturday, September 18, 2010

This Week in Running: 9.13 to 9.19.10

Starting to feel like a runner again...
Monday 9.13
AM: core
PM: 12 in 86:05
Felt good to run w/ Ben again.  A good lift psychologically.  I'm getting back to where I used to be.
Tuesday 9.14
AM: core
PM: 10 in 74:03
Easy trail run.
Wednesday 9.15
AM: core
PM: 5 in 37:35
Did this instead of bike.
Thursday 9.16
AM: core
PM: 9.75 in 69:24
Did this run ~6 minutes faster today than last week.  
Friday 9.17
AM: leg core
PM: lift
Saturday 9.18
AM: 16 in 1:53.49
Felt good.  First "long" run in a month.  Calf started talking to me at 90 mins.  "Easy boy," I said.  Feeling good at end.  A few hours later now and the calf is a little tight, but I don't think it's anything major.
Sunday 9.19
AM: 7.25 miles
Easy run, mostly on trails.


For the Week
60 miles on 6 runs
5 core workouts
1 lifting sequence
Analysis: Maybe a late fall marathon isn't out of the question.  I've been increasing miles.  Now I have to see how the calf reacts to speed.

Sunday, September 12, 2010

This Week in Running: 9.6 to 9.12.10

Monday 9.6
AM: 8 miles in 59:36
Felt great.  Getting excited again.
Tuesday 9.7
AM: core
PM: bike 90 mins
Wednesday 9.8
AM: core
PM: 9.75 in 75:26
The miles are coming but the pace is still slow.  Slower than I thought.
Thursday 9.9
AM: chiro
PM: lifting and core
Doctor says calf is feeling much better.  Continue mileage increases and slowly start to bring down the pace.
Friday 9.10
AM: core
PM: 7.25 in 54:19
Calf feeling better.  Under 7:00 pace by run's end.
Happy Birthday Jen!
Saturday 9.11
AM: 11.5 miles in 84:34
Slow but getting some miles in the bank.  Again sub 7:00 by end.  Trails.
Sunday 9.12
AM: 8 miles in 60:41
Easy trail run.

For the Week
44 1/2 miles
90 minutes on the bike
5 core workouts
1 lifting sequence
Analysis: Built from 25 to 44+ for the week.  A good progression.  Saw the pace get sub 7:00 for the first time since mid August.  Will continue to build mileage.  Now I need to get the pace down.  Am floundering a bit in terms of what goals to set for the rest of the fall.  Not in racing shape at the moment.

Monday, September 6, 2010

This Week in Running: 8.30 to 9.5.10

A week in the right direction.  Calf is getting better by the day.  Hopefully this thing is behind me.

Monday 8.30
AM: core
PM: run 3.25; bike 67 mins
Tuesday 8.31
AM: chiro
PM: lift w/ leg core
Calf treatment continues.  The knot has loosened.  Build miles but not speed.
Wednesday 9.1
AM: core
PM: 4.5 miles
Thursday 9.2
AM: core
PM: 5.25 miles
Friday 9.3
AM: core
PM: 50 min bike; 30 min elliptical
Saturday 9.4
AM: 6 miles
Sunday 9.5
AM: 5 miles; 40 minute bike
For the Week
24 miles in 5 runs
147 mins bike
5 core workouts
1 lift

Analysis: Each run the calf felt a little better.  The pace is getting a little faster with each run.