weeks of 20 and 27 December

20 7.87 mi - 1:16:04

21 7.84 mi - 1:10:05

22 13.78 mi - 2:03:13

23 7.85 mi - 1:11:56

24 7.85 mi - 1:11:44

25 6.62 mi - 0:56:55

26 7.02 mi - 1:06:00

58.84mi - 8.9hrs

27 13.78 mi - 1:53:41

28 7.93 mi - 1:10:53

29 0 mi - 0:00:00

30 3.24 mi - 0:30:18

31 6.3 mi - 0:41:06 0.91 mi - 0:08:31

1 0.01 mi - 0:00:08

2 0.14 mi - 0:01:38

0.15mi - 0.0hrs 32.16mi - 4.4hrs

Highlight was New Year's Eve 10k. 41:08. 25th male. 11th in my age group 35-39 (would have been 4th in 30-34 or 40-44!). Hamstring got very tight and sore at 2 miles. Gutted it out trying to stay on pace -- 20:08 at the 5k turnaround -- lost 8 seconds in the next (uphill) mile and pretty much gave up, saving my hammy for another day. Split, HR data

Time Split time Distance Split pace Avg. HR
06:15 6:15 1.00 6:16 189 (95%) -- bad HR data, downhill mile. Marker was at 6:22
12:39 6:23 2.00 6:24 188 (94%)
19:07 6:27 3.00 6:28 188 (94%)
25:31 6:23 3.99 6:25 189 (94%)
32:11 6:40 4.99 6:40 185 (92%)
39:04 6:52 5.99 6:53 184 (92%) -- uphill (back up first mile)
41:07 2:03 6.30 6:35 187 (94%)

2010 stats

2644 miles total, 7.24/day or 50.7 mpw on average.

By month:
254 - Jan
237 - Feb
283 - Mar
260 - Apr
239 - May
232 - Jun
241 - Jul
237 - Aug
40 - Sept - injured
175 - Oct
210 - Nov
235 - Dec

Hard to believe I ran 3180 in 2008.

Races:

• 3/14 - St. Patrick's Day 8k - 32:07
• 4/11 - Cherry Blossom 10 Mile Run - 65:55
• 4/25 - Pike's Peek 10k - 40:04a
• 5/16 - Carytown 10k - 40:21
• 7/17 - Rockville 8k - 33:21
  
• 11/20 - Cranberry Crawl 10k - 40:43
• 12/31 - Ring in Hope 10k - 41:08

Correlating the race results with the mileage makes it pretty clear what's important. I thought I could make up for it with weight loss, but by the time my miles got back up, my weight had come up some as well.

(scale was broken mid-July to end of Aug)

I was injured in late 2009 and my weight came down as I was ramping up the mileage early in the year. In mid-April, I quit sugar after watching this video, and despite running less mileage with a new job, you can clearly see my weight nose dive. I had never been able to get under 160 before and now found myself around 155. I injured my foot/ankle at the end of Aug, but I was able to keep my weight under control with poolrunning or elliptical every day. Interestingly, it looks like my weight has been steadily climbing back up *after* I started running again. I haven't been quite as religious with the no sugar around the holidays, but the creep up started before then. Maybe I was already giving myself a sub-conscious break on the diet since I was running again. Whatever the reason, the trend is clearly in the wrong direction and I need to turn it back around somehow.

I can't get over the fact that I hurt myself right at the bottom of the curve, but before the weather turned and I had something to show for it. I ran a 65:55 10-miler in early April (6:35 pace). No doubt I would have smashed 40 in the 10k if I could have run a cool weather race at the end of August.

Now all I can do is try and string together a bunch of 250+ mile months and get the weight back down. I'm off to an inauspicious start with two no run days after I strained my right hamstring in a 41:08 10k effort on New Year's eve.

weeks of 6 and 13 December

http://www.runningfreeonline.com/Profile/Months/UserName/greg has the details of my training.

Last couple of weeks were affected by a nasty cold and my son's Bar Mitvah. The week of 6 December was 47 miles in 6 runs with a 10.4-mile long run. The week of 13 December was 53 miles in 7 runs with a 13.6-mile long run on the treadmill.

week of 8, 15, 22, and 29 November

I think I've set a PR for weeks behind on updating this blog. I know the world has been clamoring for an update!

week of 8 November

Mon - 7.81 1:06:52 8:34
Tue- 7.85 1:11:04 9:03
Wed - 8.66 1:09:44 8:03
- 6 x 1000m in 3:53, 3:54, 3:57, 3:56, 3:57, and 3:58 with 400m rests in ~2:20
Thu - 3.07 0:37:37 12:16 over Joshua Tree trail the added 24' on hotel treadmill (2.5)
Fri - 5.77 0:50:39 8:47
Sat - 8.07 1:09:34 8:37
Sun 4.41 0:40:53 9:17 - tweaked hamstring
Total: 48.14 7h10'

I traveled to California on Thursday and then back on Sunday, getting in what I could. I'm always sore and stiff when I run on travel and kinda strained my hamstring.

Ran on a nice trail (49 palms oasis trail when I was there). I believe the map said the hill it went over (twice) was ~400' (in 3/4-mile). At one point my HR was >150 and doing 15 min/mile.

week of 15 November

Monday 3.21/9:19 - Got home after midnight on Sunday from travel and slept in
Tuesday 3.10/9:45 - can't remember why so few mile -- hamstring still tweaked?
Wed - 7.86/8:38
Th - 6.91 -Magill's drilss
Fri - 3.21/8:40 - easy day before race
Sat - 1.37 @10:28 wup, 10k race 40:43
Sun - 4.09 @ 9:40
Total: 36.01 5:16:18

week of 22 November

Mon - 7.8 @ 9:57
Tue - 3.97 AM, 2.09 PM -- split up b/c up late Monday I think
Wed - 7.81 @ 9:27
Thu - 8.60 @ 9:32
Fri - 8.97 @ 9:43
Sat - MAF test 8.57 @ 8:42/136 - RHR 43
Sun - 9.05 @ 8:34/139 - RHR 44
Total: 56.91 8:52:49 9:22

Took it super easy working to get volume up and recover from 10k. Back to my low HR roots. If I get an injury, I'd like it to be an overuse injury. Buh-bump HR electrode cream arrived on Fr afternoon, so my HR reading should be reliable now in first mile. Also started taking RHR. Did MAF test on Saturday.

MAF test was 2-mile wup jog to track -- 10:00/126, 8:58/127 -- and

Split	AHR
7:53	141
8:06	141
8:22	141
8:18	142
8:25	141

week of 30 November

Mon - 7.8 @ 9:29/126 - RHR 44
Tue - 7.8 @ 9:48/125 - RHR 44
Wed - 6.4 @ 9:23/149 - treadmill 4 x 5' @ 6 deg/9:05 w/ 2' rest (0 deg/10:00), HR up to 172 (marathon effort) at end of last 5'
Thu - 7.8 @ 9:53/129 - RHR 50, from harder effort yesterday
Fri - 7.8 @ 9:34/134 - RHR 47, little sleep -- high RHR from lack of sleep or Wed effort?
Sat - 13.50 @ 8:47 144 -- 3 lake laps in 1:58:38 -- RHR 49, little sleep again
Sun - 8.96 @ 8:55/141 - 2 lake laps -- Garmin cheats me at lake. Calibrate bike measured at 4.58/lap. Decent sleep, RHR 45 (actually taken after driving kids around, but before run, so not really resting)
Toal: 60.19 9:21:49 9:20 136 (68%)

Got above 60 finally! Also longest run since 20 July.