11.5 in 80-ish
Workout: 10x2 min hard w/ 1 min recovery
The 2 mins of hard was at 5:52 pace. The 1 min recovery was at 6:40 pace. This was a good workout and I was looking forward to it. A positive mindset always helps. About a 5 mi warm-up and 1.25 mi cooldown. The hard pace seems slow to me but the perceived effort was there. I did this on the t'mill, so I'm hoping my "road" splits will/would be faster.
8 miles (in doubles)
0520: 4 easy
1200: 4 easy
Completed the full bevvy of PT exercises/strengtheners and putting ice/heat on the R plantar fascia. As I write this (Tues night), it's a touch sore. Will continue to monitor.
10 in 76:19
This run didn't go exactly as planned. This day didn't go exactly planned. I wanted a tempo 10 but could never get the gears moving the way I wanted them to. This wasn't an easy run but it certainly wasn't a quick one either. I ran a section in the woods and it was exhausting. That little bit bonked me.
7 in 57:23
I was done with this run at 0500. I woke up at 0330 to get it done, so I could have the afternoon with the family. We went sledding and made pizza together. Good day.
Went to the gym to do PT exercises and strengthening work. Started doing pull/chin ups again and the ab was fine. Good sign. From the gym, went to the chiro for him to do some maintenance on the R plantar fascia. He loosened it up w/ some ART and Graston. He also Granstoned both calves.
17.5 in 2:02.53
Great run. Was mentally ready for this one. Felt good from the gun. The first split I took (around 36 mins) was 6:44. Five miles later I was at 6:35. Big fat snowflakes were falling all about it and it was fun. I extended this run a little bit then got home and jumped on the t'mill for 4.5. Started at 6:40 and brought it down to 6:10. In the zone. Getting fit. Confidence builder. The legs and feet felt good.
9 in 70.46
Easy, recovery run. Looked outside and the snow was blowing sideways and old man winter looked down right furious. Treadmill it is. Note: the pacing on the treadmill feels so much harder. Like 30 secs per mile harder. 7:30 feels like 7:00. My t'mill is fairly new. Is this normal? Do I need to calibrate my body to the t'mill.
For the Week
Analysis: Happy with the week. Highest mileage total for the young year. Because of the PF issues, I think I will keep the mileage around this # and continue to up the ante in terms of intensity. Looking for 3 high quality runs per week and filling in the rest w/ rest, recovery days. Sounds like a plan. 7 days to Amherst. Oye. Still don't feel like I'm in great shape.
Thousands Raised for CAF - On Wednesday night, some local runners hosted a fundraiser benefitting the Challenged Athletes Fund (CAF). According to Michael Robertson, over $3,800 has ...
8 hours ago