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.

Weekly Summary - 10/7 to 10/13/2012

10/7 Sunday - 12.5 miles/ 10 running
am- with gregg runabout town- no set course just 2 hours of run/walk.  ran thru a new subdivision then around a lake to rr tracks to south mahomet, around barber park grass path.  lumbered along half tired but legs okay, some slow, some fast

10/8 Monday - 5.6 miles/ 3 running
am-fittek

10/9 Tuesday - 5.1 miles/4.5
am- chris and gregg on BP and trails - good run- moderate effort

10/10 Wednesday - 4.9 miles/ 4 running
am- fittek run at 4.8 to 6.0mph

10/11 Thursday - 5.1 miles/ 4.1 running
am- typical BP run with gregg...1.7M in 18:35 @ 134 + 2M in 20:09 @146

10/12 Friday = 2 miles/ 0 running
am- sleep in
pm- walk dogs

10/13 Saturday - 17 miles/10+ trail race
am- Farmdale Trail race 10/30/50mile races.  ran 10 miler in hard effort in 1:57@ 161 HR (this is very high for me lately)  thought I would run faster.  ended up 81st out of 113.  a bit disappointed but effort good but felt so slow.  temp was 48-65 with rain last 1.5mile, not bad...got real bad for 30-50 milers.  I had fun racing and hanging out with other runners after race.  (chris ran the 30 miler so I had time to kill)  Rob (former local runner) won 30 miler in 4:27.  His wife Melissa ran 30 miler, her first after many marathons.  NIce chatting with them after the race. 
Later found out only 2 people older than me ran faster than 1:57 which surprised me alot.  of course only about 6-8 people 54 years and older total.
legs never felt light or strong. 

week totals = 53 miles/ 35 running

Weekly Summary - 9/30 thru 10/6/2012

9/30 Sunday - 17 miles/10 running
am- 2 loops of kickapoo state park- wild wilderness race course w/ gregg and chris, 1 loop faster before race + 1 as sweeper picking up ribbons
pm- walk dogs

10/1 Monday - 5.4 miles/ 3.2 running
am-run, pm- walk

10/2 Tuesday - 5.1 miles/ 4.5 running
easy to moderate effort

10/3 Wednesday - 6.3 miles/ 3.4 running
am- 40 min at 5% up on treadmill - tired

10/4 Thur - 5.1 miles/ 4.1 running
am - bike path and trails with Gregg, 1.7M in 18:54 @133 + 2M in 20.20 @ 149--dark

10/5 Friday - 4.9 miles/ 3.9 running
am- fittek treadmill - good, 60 min @122

10/6 Saturday - 10 miles/ 4.3 running
3 sessions today, a little off/tired

Weekly total - 55 miles/34 running

Still leg tired, hard getting back into work.

Weekly Summary - 9/23 to 9/29/2012

9/23 Sunday - 7 miles/4.5 running
am- hilly route, felt real good, I walked 30sec past the point I normally start running.  My walk pace has improved.  the hills were easy!!

9/24 Monday - 8.2 miles/ 4 running
back at work...I miss vacation

9/25 Tuesday - 7 miles/ 4.4 running
tired

9/26 Wednesday - 6.2 miles/ 2.5 running
tired 5W/5R

9/27 Thur - 7.1 miles/ 4.2 running
am - bike path and trails with Gregg---dark

9/28 Friday - 5.1 miles/ 3.1 running
am- all running on bp loop

9/29 Saturday - 6.2 miles/ 3 running

Weekly total - 46.8 miles/25.7 running

A balh week after vacation...wet/cloudy.