6/17 Sunday - 8 miles/ 5.5 - AM on BP doing 6 x 1 mile repeats w/ .1 mile walks- very hot/humid
6/18 Monday - 9.4 miles/ 5 running easy- 93 deg/ hot in PM so just run up all hills and walked everything else
6/19 Tuesday - 9 miles/ 5.9 running
6/20 Wednesday - 7 miles/ 4 running - PM walked uphill for 1000' elev. gain in 1.25M on 15% treadmill in 37 min @ 100 HR
6/21 Thur - 10 miles/ 4.8 running, AM run on BP 2x 2M in 21:26 @ 139HR + 20:00 @ 149HR-good steady state, a little tired in legs
6/22 Friday - 8 miles/ 5.1 running
6/23 Saturday - 14 miles/ 7 running -AM -home to trails 4mile and back got dehyrated towards end, did 13 min interval pace = 2h 7 m....at noon walked 2miles on 15% treadmill grade = 1600' elev gain in 54 min....I am not pushing the pace on these steep uphill walks.
Weekly totals = 65 miles/ 37running
A miracle for me: I have had more pain-free runs in the last 2 weeks than I've had in the past 12 years!!!!! Words can not express how good that feels. I will try in an upcoming post on how this happened.
Sunday, June 24, 2012
Tuesday, June 19, 2012
Weekly Summary - 6/10 to 6/16/12
6/10 Sunday - 9.5 miles/ 5 running easy
6/11 Monday - 7.3 miles/ 3 running easy
6/12 Tuesday - 11.4 miles/ 6.2 running - good effort in AM + 22 Goat Mt's. in PM (600' El. gain)
6/13 Wednesday - 9.6 miles/ 4.8 running - easy
6/14 Thur - 6 miles/ 4 running, AM run on BP 2x 2M in 20:25 @ 137HR + 19:57 @ 148HR-good steady state
6/15 Friday - 9 miles/ 5 running- easy, getting hot
6/16 Saturday - 11 miles/ 6.5 running -AM w/ gregg at Clinton Lake trail, very dry, dirt, nice-2:18 @ 133 w/ 45R + 93W- we did 15 min mile intervals, progressivily walking more each mile as we went: W 1/2 mile then run to next mile, then walk until we hit 15 mins, then run to next mile, then walk to 30 mins, run to next mile etc etc, first mile we ran 12 mins then last 3 to 4 miles only ran 2-4 mins...very good/easy way to ran fast but in control
Weekly totals = 62 miles/ 34.5running....my 10th week over 50 miles in last 11 weeks...WOW, most in a long time but I'm keeping the running miles low
Good week......getting very hot/ low humid early in week with more humid later. My shin is much better. My instep feels stronger, not as weak. My left foot feels very very good, probably less aches and pains then in the past 15 years. I am truly lucky to have been to Mettler Center for the last 2 years. I now really like the Salomon XR crossmax shoes. The bottom of the foot protection is good and they feel part of my foot when I tie them tight. They even feel good on the road.
6/11 Monday - 7.3 miles/ 3 running easy
6/12 Tuesday - 11.4 miles/ 6.2 running - good effort in AM + 22 Goat Mt's. in PM (600' El. gain)
6/13 Wednesday - 9.6 miles/ 4.8 running - easy
6/14 Thur - 6 miles/ 4 running, AM run on BP 2x 2M in 20:25 @ 137HR + 19:57 @ 148HR-good steady state
6/15 Friday - 9 miles/ 5 running- easy, getting hot
6/16 Saturday - 11 miles/ 6.5 running -AM w/ gregg at Clinton Lake trail, very dry, dirt, nice-2:18 @ 133 w/ 45R + 93W- we did 15 min mile intervals, progressivily walking more each mile as we went: W 1/2 mile then run to next mile, then walk until we hit 15 mins, then run to next mile, then walk to 30 mins, run to next mile etc etc, first mile we ran 12 mins then last 3 to 4 miles only ran 2-4 mins...very good/easy way to ran fast but in control
Weekly totals = 62 miles/ 34.5running....my 10th week over 50 miles in last 11 weeks...WOW, most in a long time but I'm keeping the running miles low
Good week......getting very hot/ low humid early in week with more humid later. My shin is much better. My instep feels stronger, not as weak. My left foot feels very very good, probably less aches and pains then in the past 15 years. I am truly lucky to have been to Mettler Center for the last 2 years. I now really like the Salomon XR crossmax shoes. The bottom of the foot protection is good and they feel part of my foot when I tie them tight. They even feel good on the road.
Sunday, June 10, 2012
Weekly Summary - 6/3 to 6/9/2012
6/3 Sunday - 10 miles/ 8 running
6/4 Monday - 9.5 miles/ 3.4 running
6/5 Tuesday - 10 miles/ 6.1 running
6/6 Wednesday - 9.7 miles/ 5 running
6/7 Thur - 7 miles/ 4.1 running, AM run on BP 2x 2M in 22:39 @ 129HR + 20:37 @ 144HR
6/8 Friday - 6.8 miles/ 4 running
6/9 Saturday - 14.2 miles/6 running - 7AM- with gregg-2 loops of lake mingo, one before race in 90 mins (5min walk/10min run pattern) , then 2nd loop as sweep of race taking down ribbons in 2h 8 mins........l.foot/ankle very sore, forget how tough the steep ups/downs are on the ankles, especially the front of ankle/shin.
Weekly totals = 67 miles/ 36 running
Good solid week...cool b-u-t-full mornings, green with nice sunrises and deer everywhere. I did not do any speedwork so instead I did steep hills at LOW lake dam sled hill....this stressed the front of ankle/shin.....maybe next week I can NOT do the steep hills or the speedwork. The thurs AM bike path 2x 2M is great tempo like speed for me.
6/4 Monday - 9.5 miles/ 3.4 running
6/5 Tuesday - 10 miles/ 6.1 running
6/6 Wednesday - 9.7 miles/ 5 running
6/7 Thur - 7 miles/ 4.1 running, AM run on BP 2x 2M in 22:39 @ 129HR + 20:37 @ 144HR
6/8 Friday - 6.8 miles/ 4 running
6/9 Saturday - 14.2 miles/6 running - 7AM- with gregg-2 loops of lake mingo, one before race in 90 mins (5min walk/10min run pattern) , then 2nd loop as sweep of race taking down ribbons in 2h 8 mins........l.foot/ankle very sore, forget how tough the steep ups/downs are on the ankles, especially the front of ankle/shin.
Weekly totals = 67 miles/ 36 running
Good solid week...cool b-u-t-full mornings, green with nice sunrises and deer everywhere. I did not do any speedwork so instead I did steep hills at LOW lake dam sled hill....this stressed the front of ankle/shin.....maybe next week I can NOT do the steep hills or the speedwork. The thurs AM bike path 2x 2M is great tempo like speed for me.
Sunday, June 3, 2012
Weekly Summary - 5/27 to 6/2/2012
5/27 Sunday - 8.5 miles/ 3.3 running---hot, 95
5/28 Monday - 9 miles/ 3.8 running , hilly route at trails- not as hot
5/29 Tuesday - 9.2 miles/ 5.5 running, PM + 2x100m fast + 4 x .1M on bike path - did not feel good, form off _finally I will give up speedwork until it naturally comes during a regular run.
5/30 Wednesday - 12.2 miles/ 8.5 running....
5/31 Thur - 7 miles/ 4 running, AM run on BP tired 11:20-11:50 pace; PM- rhino race at trails-DQ/DNF'd-ran wrong course and did not finish entire route-took bud / otis
6/1 Friday - AM-3.1 miles/ 3.1 running - decided on a whimp to all run on bp loop - felt ok...off work to play in golf event thru work, fun!!
6/2 Saturday - 11.2 miles/ 6 running - ran/walked 9 on trails w/ Gregg.(walked 5min each mile) dogs w/ gregg- many other people out taday....made me miss not mowing these trails, grass was high and rough footing...the park mowers destroyed another brown trail marker
Weekly totals = 60.2 miles/ 34 running
The week started very hot and ended very cool with some much needed rain. I'm getting alot of miles but staying about the same weight wise. I'm not in as good a shape as last year but I hope to manage my hard running better this summer so I do not get overly tired.
5/28 Monday - 9 miles/ 3.8 running , hilly route at trails- not as hot
5/29 Tuesday - 9.2 miles/ 5.5 running, PM + 2x100m fast + 4 x .1M on bike path - did not feel good, form off _finally I will give up speedwork until it naturally comes during a regular run.
5/30 Wednesday - 12.2 miles/ 8.5 running....
5/31 Thur - 7 miles/ 4 running, AM run on BP tired 11:20-11:50 pace; PM- rhino race at trails-DQ/DNF'd-ran wrong course and did not finish entire route-took bud / otis
6/1 Friday - AM-3.1 miles/ 3.1 running - decided on a whimp to all run on bp loop - felt ok...off work to play in golf event thru work, fun!!
6/2 Saturday - 11.2 miles/ 6 running - ran/walked 9 on trails w/ Gregg.(walked 5min each mile) dogs w/ gregg- many other people out taday....made me miss not mowing these trails, grass was high and rough footing...the park mowers destroyed another brown trail marker
Weekly totals = 60.2 miles/ 34 running
The week started very hot and ended very cool with some much needed rain. I'm getting alot of miles but staying about the same weight wise. I'm not in as good a shape as last year but I hope to manage my hard running better this summer so I do not get overly tired.
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