Back on the road.
Distance: 5.0 miles
Duration: 38:14
Pace: 7:39
HR Avg/Max: 154/171
notes:
Wound up running harder than planned but after 5 days off I felt good and wanted to get going. I just tried to run at a comfortable pace and focused on being fast but relaxed. Hopefully I didn't over do it before tomorrow's half marathon!
Saturday, September 12, 2009
Day 91-95
Temporarily out of commission :(
My right shin and left achilles tendon were bothering me so I figured I'd take Monday and Tuesday off to get some extra rest... I did and felt somewhat better on Wednesday. At this point I was in Wisconsin helping my mother clean out my grandparents apartment. After a day of working I decided to head out for a evening 5 mile run...
I set off but after the first mile disaster stuck!
Here's the image from my run... as you see I was running down Rosa road and everything was going good and then suddenly I took a round about detour... this is me running behind a bush to let out a monster, liquid, literal shit storm. Seems like I must of had food poisoning from dinner. I'll spare the details but I had to run home shirtless. I ran the mile back home and spent the next 2 hours on and off the toilet.
Thursday I was still pretty wrecked and Friday I spent the whole day moving furniture... so basically 5 days off in a row... not great timing, but at least I had a chance to let some of my aches and pains heal.
The achilles is still barking, but I think with some icing and stretching things will be fine.
My right shin and left achilles tendon were bothering me so I figured I'd take Monday and Tuesday off to get some extra rest... I did and felt somewhat better on Wednesday. At this point I was in Wisconsin helping my mother clean out my grandparents apartment. After a day of working I decided to head out for a evening 5 mile run...
I set off but after the first mile disaster stuck!
Here's the image from my run... as you see I was running down Rosa road and everything was going good and then suddenly I took a round about detour... this is me running behind a bush to let out a monster, liquid, literal shit storm. Seems like I must of had food poisoning from dinner. I'll spare the details but I had to run home shirtless. I ran the mile back home and spent the next 2 hours on and off the toilet.
Thursday I was still pretty wrecked and Friday I spent the whole day moving furniture... so basically 5 days off in a row... not great timing, but at least I had a chance to let some of my aches and pains heal.
The achilles is still barking, but I think with some icing and stretching things will be fine.
Tuesday, September 8, 2009
Day 89, 90
Weekend recap
Saturday, Sept 5th
Distance: 5.0 miles (+.66 mile cool down)
Duration: 38:30
Pace: 7:42
HR Avg/Max: 153/175
notes:
Awesome off road trail run... kept right near pace for the first 4 miles (7:57) but then really kicked it up the last mile (6:57). Finished with a short cool down.
Sunday, Sept 6th
Distance: 20.5 miles
Duration: 3:23:24
Pace: 9:55
HR Avg/Max: 123/156
notes:
Awesome 20 miler up and down lakeshore drive. The pace was conservative but probably wise since I'm ending this week with a total of 50 miles. Feet and shin hurt by the end but not anything out of the ordinary. When I got back from the out and back route my watch only registered 19.75 miles so I ran an additional .75 miles at 8:13 pace so that I would have 50 for the week. I'm glad I could finish strong, but not glad that I didn't get under 8 minute pace for the last .75 since I want to run this pace for an entire marathon.
Saturday, Sept 5th
Distance: 5.0 miles (+.66 mile cool down)
Duration: 38:30
Pace: 7:42
HR Avg/Max: 153/175
notes:
Awesome off road trail run... kept right near pace for the first 4 miles (7:57) but then really kicked it up the last mile (6:57). Finished with a short cool down.
Sunday, Sept 6th
Distance: 20.5 miles
Duration: 3:23:24
Pace: 9:55
HR Avg/Max: 123/156
notes:
Awesome 20 miler up and down lakeshore drive. The pace was conservative but probably wise since I'm ending this week with a total of 50 miles. Feet and shin hurt by the end but not anything out of the ordinary. When I got back from the out and back route my watch only registered 19.75 miles so I ran an additional .75 miles at 8:13 pace so that I would have 50 for the week. I'm glad I could finish strong, but not glad that I didn't get under 8 minute pace for the last .75 since I want to run this pace for an entire marathon.
Friday, September 4, 2009
Day 88
Should take the day off but I haven't been much for days off lately... hopefully my lack of rest won't catch up with me before the marathon.
My shin has been bothering me and I know I should be resting it, but a steady diet of ice and compression have actually been keeping it pretty well in check... It actually feels pretty good until I go out and run on it... after the run it's usually irritated and dully sore.
Distance: 3.25 miles
Duration: 25:44
Pace: 7:55
HR Avg/Max: 153/166
notes:
wanted to make this a marathon pace workout. i want to have a better feeling of what marathon pace is. did a good job of keeping pace, but the effort seemed pretty intense. it was also 15 degrees hotter than it has been so hopefully that had something to do with it. i can't say that I'm confident that 8 minute miles is really my marathon pace but I'll keep training like it is, at least for now.
My shin has been bothering me and I know I should be resting it, but a steady diet of ice and compression have actually been keeping it pretty well in check... It actually feels pretty good until I go out and run on it... after the run it's usually irritated and dully sore.
Distance: 3.25 miles
Duration: 25:44
Pace: 7:55
HR Avg/Max: 153/166
notes:
wanted to make this a marathon pace workout. i want to have a better feeling of what marathon pace is. did a good job of keeping pace, but the effort seemed pretty intense. it was also 15 degrees hotter than it has been so hopefully that had something to do with it. i can't say that I'm confident that 8 minute miles is really my marathon pace but I'll keep training like it is, at least for now.
Thursday, September 3, 2009
Day 87
Recovery
Distance: 5.30 miles
Duration: 50:01
Pace: 9:26
HR Avg/Max: 130/141
notes:
not much to say... took it really easy today after yesterdays hard workout and before this weekends hard workouts. Still having some shin splint pain, but I've been doing everything I can to treat it so hopefully it won't develop into anything major.
Distance: 5.30 miles
Duration: 50:01
Pace: 9:26
HR Avg/Max: 130/141
notes:
not much to say... took it really easy today after yesterdays hard workout and before this weekends hard workouts. Still having some shin splint pain, but I've been doing everything I can to treat it so hopefully it won't develop into anything major.
Wednesday, September 2, 2009
Day 86
Goddamn... today was the work out to end all work outs (hopefully not literally)
Distance: 10 miles
Duration: 1:23:09
Pace: 8:19
HR Avg/Max: 149/179
notes:
Decided to do a little extra hill work today so I ran down to the Springdale cemetery down near the river. It was a 3 mile run to get there and I took those first three miles pretty easy. From there the madness began. I ran to the first big hill and sprinted up it which took about a minute and pushed my heart rate up to 177. I slowed the pace for recovery and did a mile loop through the cemetery getting my heart rate back to 134 before I got back to the hill again and sprinted up it again, this time taking my heart rate to 179. Again I recovered and decided it was time to head back home. Leaving the cemetery required that I climb another big hill so I sprinted up that one, again pushing my heart rate to 177.
For the three miles home I decided to do some fartleks. I did 4 1 minute fartleks at 5:30 mile pace taking my heart rate up to 177,178,177,& 177. Finally I was approaching home. At this point I had done 9.4 miles so I figured I might as well do a bit of a cool down and make it an even 10. I ran a extra loop with tired dead legs and arrived home half dead.
I downed a protein shake and jumped in the ice bath. Then I crashed out on the futon for 2 hours and had one of the best naps of my running career.
I'm still a bit groggy but I'm feeling alright. My achilles are a bit sore from the speed but the shin pain is pretty negligible! Tomorrow will have to be a recovery day for sure!
Distance: 10 miles
Duration: 1:23:09
Pace: 8:19
HR Avg/Max: 149/179
notes:
Decided to do a little extra hill work today so I ran down to the Springdale cemetery down near the river. It was a 3 mile run to get there and I took those first three miles pretty easy. From there the madness began. I ran to the first big hill and sprinted up it which took about a minute and pushed my heart rate up to 177. I slowed the pace for recovery and did a mile loop through the cemetery getting my heart rate back to 134 before I got back to the hill again and sprinted up it again, this time taking my heart rate to 179. Again I recovered and decided it was time to head back home. Leaving the cemetery required that I climb another big hill so I sprinted up that one, again pushing my heart rate to 177.
For the three miles home I decided to do some fartleks. I did 4 1 minute fartleks at 5:30 mile pace taking my heart rate up to 177,178,177,& 177. Finally I was approaching home. At this point I had done 9.4 miles so I figured I might as well do a bit of a cool down and make it an even 10. I ran a extra loop with tired dead legs and arrived home half dead.
I downed a protein shake and jumped in the ice bath. Then I crashed out on the futon for 2 hours and had one of the best naps of my running career.
I'm still a bit groggy but I'm feeling alright. My achilles are a bit sore from the speed but the shin pain is pretty negligible! Tomorrow will have to be a recovery day for sure!
Tuesday, September 1, 2009
Day 85
First workout of week 13... less than 6 weeks to go... week 12 was amazing! I really felt like I hit a new level of fitness and my confidence soared... but what a difference a day can make.
After taking yesterday off I'm not nearly as confident as I was after Sunday. Off days just really don't play well in my world. Not sure why, but the day after an off day I really feel worse than any other running day. Probably psychological but it still sucks all the same.
For some reason I just can't shake a sense of impending doom today. I still have 3 weeks of hard training before my taper, and two 20 milers to run and it just feels like something is going to go wrong. I must be going crazy!
Anyway, nothing else to do then tell myself I'm crazy and go get my milage in.
Distance: 5.35 miles
Duration: 45:23
Pace: 8:29
HR Avg/Max: 144/163
notes:
started out easy and felt good the first two miles. Third mile felt a little laborious, but mostly just a mental block. 4th mile contained my favorite hill which was the reason that I run this course, which kicked the heart rate up to 163. 5th mile I cruised in and finally started feeling good about the run... found the zone by the end and didn't really want to stop, but figured I had a lot more milage to run this week so I better just follow the plan!
After taking yesterday off I'm not nearly as confident as I was after Sunday. Off days just really don't play well in my world. Not sure why, but the day after an off day I really feel worse than any other running day. Probably psychological but it still sucks all the same.
For some reason I just can't shake a sense of impending doom today. I still have 3 weeks of hard training before my taper, and two 20 milers to run and it just feels like something is going to go wrong. I must be going crazy!
Anyway, nothing else to do then tell myself I'm crazy and go get my milage in.
Distance: 5.35 miles
Duration: 45:23
Pace: 8:29
HR Avg/Max: 144/163
notes:
started out easy and felt good the first two miles. Third mile felt a little laborious, but mostly just a mental block. 4th mile contained my favorite hill which was the reason that I run this course, which kicked the heart rate up to 163. 5th mile I cruised in and finally started feeling good about the run... found the zone by the end and didn't really want to stop, but figured I had a lot more milage to run this week so I better just follow the plan!
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