Weekly Summary - 11/19 to 11/25/2012

11/19 Monday - 7 miles/ 4.5 running
am- trails, hilly route, nice r4,w1
pm- walk dogs

11/20 Tuesday - 7.2 miles/ 4.7 running
am - 5.2 miles = BP + hilly route fartlek w/ chris, some fast parts, last .5M in 4:47
pm - walk dogs

11/21 Wednesday - 7.5 miles/ 6.6 running
am - BP/LOW/BP road loop
pm- tergat loop 22.12@137

11/22 Thursday - 5.3 miles/ 4.4 running
8am - w/ tanya, trails hilly route + rose hill loop = 4.9 in 54.20 with standard walks, maybe fastest for me, she ran easily, run pace in low 10 min range, good
pm- eat alot w/ family

11/23 Friday - 11 miles/ 8 running
am - home /trial 5M/home w/ chris, not great but okay as got going, walked up hills for a change, 56.16 for 5miles is good for me@139 hr
1pm- walk dogs
4pm -fittek w/ 5 x 30 sec fast

11/24 Saturday - 4.9 miles/ 4 running
am - Fittek on treadmill run at 4.8 to 6.0mph pace

11/25 Sunday - 2 miles/ 0 running
not much at all, just walk dogs, lazy around

week totals = 47 miles / 32 running

start to ease up a bit to rest up a few sore areas.  keep running some good times for certain routes and the fast 1 min runs still feel relaxed and sharp.  next week is a taper towards end of week w/o eating too much before 20 mile race in Villa Platte, LA (actually around a lake nearby).  Going with a few Buffalo friends to meet with old buffalo friends.  My first trip to deep south.

Why are Kenyans so good at Running??

Found this documentary on testing done by a Dutch doctor.  I think this is a study that has been published, but I never knew the details.  Their secret? .....they are very efficient  in using energy (running economy) and its all about their skinny no calf lower legs.....very interesting.


Why are Kenyans so good at running??

Pictures

Various photo's of hiking trips, races and other:

Rope hill at McNaughtin trail race

Cades Cove in Smokey Mountains

Mommy bear and cub

Badwater 2007 (crew for brian)

RR cupcakes

RR 2009
jeff, bruce, tom, chris

Badwater basin 2007

Tanya high school graduation (2006) w/ friends in backyard

me, gregg (the heavier), tom hiking LBL trail race

Logan at Clinton Lake trail race 2009

Chris , Gregg on Charles Bunion in Smoky Mountains

Tom on sunken Bote Mt. trail in Smokey Mountains

Cades Cove "from" Rocky Top

Debbie heading"up" to Gregory Bald

Bud

Chris at "Rocky Top" 5400'

Fontana Lake? in North Carolina from Rocky Top

Otis

"Out in the Country"

Me at Mt Baldy summit after a 6000' climb in 6.4 miles
I was abit overcome by attitude and 1 hour in post hole snow
(thanks to chris for the photo)

Weekly Summary - 11/12 to 11/18/2012

Land between the Lakes "canal trail"

11/12 Monday - 6 miles/ 5.4 running
am- 21 deg wind chill, could not decided on where to run, fittek 50 mins real easy at 4.8 to 5.1 pace
pm- tergat loop 2 mile = 21 min@140hr

11/13 Tuesday - 8.2 miles/6.6 running
am - 5.2 miles = BP + hilly route fartlek w/ gregg/chris, some fast parts, last .5M in 4:51
pm - Fittek treadmill plus 5 x 1min fast - nice, fast runs at 6.2 to 7.0 mph (8:30 pace)

Smoky Mountain AT "ridge"

11/14 Wednesday - 4.7 miles/2.8 running
am - 5w/5run, hilly route + bp, ok
pm- nothing, should have at least walked but its dark.

11/15 Thursday - 7.8 miles/ 6.2 running
am - tempo day for me:  BP run w/ chris, gregg (though they took off at 8:30 pace)  run 1.7 in 17.25;  walk 4.29 mins; 2M in 18:56 at 150, felt good, 59.16 for 5.3M....best 2mile tempo in long time.

11/16 Friday - 3.1 miles/ 2.1running
am - komen loop - ok, recovery, so very easy pace.

11/17 Saturday - 16 miles/ 12.7 running
am - Allerton trails, race course + road connect+ shrocth trail outside loop, same as 10/21 + .2mile....great weather and and very strong run for me, on 10/21 ran 2:26 @145HR, today ran 2:20@ same HR plus the added .2M...this equals about 13.2 miles in 2:20 for 10:40 pace!!!!!!  still walking the first 5 mins and 1 min ea 10 min , then 2 mins walk at end...Hokey Evo good, a few knee aches and hip, low back, but not bad and getting more used to them
pm- river bend walk w/ dogs around shadow lake, very pretty day

11/18 Sunday - 5 miles/ 0 running
"just walking" nice at river bends forest park, started from 1st parking lot thru woods on path, then grass path to shadow lake trail around lake and back....added loop around new aluminum fishing pier

week totals = 51 miles / 35.8 running

Weekly Summary - 11/5 to 11/11/2012

11/5 Monday - 4.9 miles/ 4 running
am pulse 45 - hilly route - good (time change allows running in daylight for awhile but night is dark)

11/6 Tuesday - 8.2 miles/6 running
am - BP + hilly route fartlek w/ gregg/chris, some fast parts, last .5M in 4:52
pm - Fittek treadmill plus 5 x 1min fast - nice, fast runs at 6.2 to 7.0 mph (8:30 pace)

11/7 Wednesday - 5.5 miles/5 running
am - all trails - 5M trail in 57:56 at 136 hr

11/8 Thursday - 5.3 miles/ 4.2 running
am - BP run w/ chris run 1.7 in 17.36  walk 3 mins 2M in 19:13 at 149, felt good, 59.44 for 5.3M

11/9 Friday - 5.5 miles/ 5.5 running
am - all run on road LOW/BP loop from home via high school

11/10 Saturday - 6.5 miles/ 3.7 running
am - rain/sleet/cold so went to Fittek on treadmill 75 min progressive run (start at 5.1 mph to 5.7mph) + 5 x 1 min fast 6.2 to 7.0 w/ 2 min walk between.
Good light/relaxed/fast.
pm- walk w/ dogs

11/11 Sunday - 12 miles/ 8.5 running
planned 17 miler but decided to cancel since I was not into it, just BP and trails...felt good - 10.5 miles in 2 h 3m 40 s at 130...run/walk, not hard

week totals = 48 miles / 37 running

I only wished one of this weeks runs were here "The Great Smoky Mountains"

Weekly Summary - 10/28 to 11/4/2012

10/28 Sunday - 11 miles/ 6 running
Allerton Trail race 5.75M in 58:55 @ 158/169 max, even splits (10:15 pace) several at 10:01 pace, fun good strong effort.  warm up of 2 miles W/R and 1 cool down...about 450 runners

10/29 Monday - 6.7 miles/ 3.8 running
am pulse 44 - easy recovery day, no foot or leg pains

10/30 Tuesday - 8.1 miles/6 running
am - bp easy good run
pm - Fittek treadmill plus 5 x 1min fast - good

10/31 Wednesday - 5.5 miles/5.5 running
am - road loop to new BP -LOW - BP to high school all run 62 mins (5 min faster than a couple weeks ago)

11/1 Thursday - 7.3 miles/ 4.2 running
am - BP run w/ gregg run 1.7 in 17.45  walk 3 mins 2M in 19:44 at 146, felt good, 61.35 for 5.3M

11/2 Friday - 6.2 miles/ 3.1 running
am - komen trail in dark w/ light at 11.35 pace

11/3 Saturday - 8 miles/ 4.5 running
am - rain/sleet/cold so went to Fittek on treadmill 75 min progressive run (start at 4.8 mph to 5.7mph) + 5 x 1 min fast 6.1 to 6.5-.7 w/ 2 min walk between.
Good light/relaxed/fast.
pm- fast walk w/ dogs

11/4 Sunday - 12 miles/ 8.5 running
(Decided to start including Sunday with my weekly summary since what I do on Sat and Sunday are so dependent on each other and Monday is really the start of my week as an easy recovery run.  My log book that I've used for years is set up Sunday to Sat each week, so thats why I've been doing it that way.)
am - Clinton Trail w/ gregg and chris - well we went together and each ran our own pace.  they lots faster
1h 55 min at 153/ 166 max...very good run for me....maybe my 10th time under 2 hours since early 2000 and my first with NO left foot pains!!!!!!!  walked  a min each mile plus walked the steep hills.
first real trail run in hoka's...good, very stable in leave covered trail, meaning footing was guessing at best.  Back a little stiff.

week totals + Sunday = 65 miles / 41.5 running

October totals = 216 miles/ 141.3 running
Yearly totals = 2283 miles/ 1249.5 running....on target for 2500/1500

2 Weeks Summary - 10/14 to 10/27/2012

Week of 10/14 to 10/20/2012

10/14 Sunday - 4 miles/2 running
recovery from race, tired in legs

10/15 Monday - 7.5 miles/4.9 running
am all run LOW/BP loop, easy but overall fatigue from race

10/16 Tuesday - 8.7 miles/6.3 running
am - trails/bp with gregg/chris - ok...dark
pm - walk dogs plus tergat loop all run

10/17 Wednesday - 5.5 miles/5 running
am - felt not good
pm - tergat loop 2M good in 22:35 at 142

10/18 Thursday - 5.3 miles/ 4.2 running
am - BP run w/ gregg/chris run 1.7 in 18:05  walk 3 mins 2M in 19:41 at 155, felt good

10/19 Friday - 7.1 miles/ 4 running
Fittek - treadmill- good

10/20 Saturday - 7 miles/ 4 running
Fittek on treadmill progressive run w/ 5 x 1min fast 6.1 to 6.5 w/ 2 min walk between.
When I'm running good, this workout gets my legs feeling light/relaxed/fast.  Today was good

Week total = 45 miles/ 31 running
Overall good recovery from race plus progress in training.  Not much soreness from race and week...foot is good.  I continue to pay attention and self massage the left foot around the back and sides.  at heel bump I can feel and make move around some particles or something,  does not hurt but feels like I should keep in broken up.


Week of 10/21 to 10/27/2012

10/21 Sunday - 15 miles/12.5 running
am- Great!!! long run of 13miles at Allerton Park connecting the 2 trails by new road/bridge.  perfect 40 deg and sun and pretty leaves, and running w 2 good guys (gregg/chris)  ran 2h 26 mins at 146HR avg.  walked at start for 5 mins then 1 min every 10 mins...nice, strong, steady even effort
pm- walk dogs

10/22 Monday - 3.2 miles/1.6 running
recovery...go to Iowa for work conference

10/23 Tuesday - 4.6  miles/3.5 running
5am - early at hotel treadmill..hot...w/ 5 x 1 min fast

10/24 Wednesday - 7 miles/ 3.9 running
5am - hotel treadmill...ok...hot

10/25 Thursday - 4.2 miles/ 3 running
am - tired
pm- 1st run in Hoka (I say hokey) One Stinson Evo...2 miles in 21:28 at 136, easy, felt it in lower back, shoes are interesting, will take a few runs to get used to them

10/26 Friday - 8 miles/ 6 running
am - home to 47/to end BP and back - all run in Hokey's 67:25 @135/148 max...not real hard

10/27 Saturday - 7 miles/ 1.5 running
am - trails 39min , easy w/ gregg
pm- walk 4, getting trail ready for race tomorrow, good walking, started out tired, but ended feeling good

Week total = 50 miles/ 30 running

Good week.  Best long run in long time on Sunday.  Ready but a little nervous about race tomorrow.  Strange but that race feeling is starting to come back...FUN!!!

Hokey's are definitely a different shoe...need more runs in them on trail type conditions before I'm 100% sold but they feel much more responsive to uneven terrain than I thought.  I do not feel unstable.  While the sole has many mm of material between you and ground it strangely feels connected to feet by the soft pillow type foam that my feet can grab onto instead of the ground.  bottom of feet noticeably less sore and my left posterior tibial is not sore or tender.

PS:  I must be feeling better as I signed up the Shadow of the Gaints 50K in Yosemite National Park June 1, 2013.  Gregg invited me and we plan to do some hiking after.