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.
No comments:
Post a Comment