weeks of 25 Sept and 2 Oct

Week of 25 Sept

• nhrd 3.  3.3@10:56/.  early work thing.
• treadmill 1.  very little sleep
• CCT-g 8.6.  6x800 EIM.  8.63@10:45/141
• svbgc 5.5.  5.56@10:39/132
• CCT-g 8.6.  6x800 EIM 8.63@10:35/141
• svbgc 5.5.  5.52@10:41/134.
• burke lake 3 lapper.  13.74@10:30/142.  Stopped each lap for gatorade in car.

total 46.33 miles.  8h16m.  5738 calories

weight:  183.8 (n=6)

EIM intervals seeming having a magical effect.  Switched from out and back route where all 6 flat to a loop where first 3 flat.  4th steep uphill.  5th rolling hills, and 6th uphill, but not as steep as fourth.  Getting much stronger.  Feel good the next day and doing every other day almost -- but not quite -- sustainable.

Did longest long run.  Abs very sore and kept me up.  It's upper abs.  I don't think I was using them before and maybe not every.  Shoulder improving and trying to keep from artificially raising it while running. Effects right hip and leg lift.  Lifting right knee straight up pulls left shoulder don't and make pains and tightness clear.  Been working on balancing on one foot which has strangely helped stretch shoulder.

Week of 2 October

• Rest.  Sore and raining.
• gc 5.  4.8@10:44/132.
• hv-CCT-g 8.25. EIM 6x800.  8.24@10:28/139.  Modified route to do first on road because it's too dark.  Did this without a headlamp and required a lot of concentration with strong moonlight shadows on trail.  First one was 7:48/46 AHR/158 MHR.  Caught me off guard how "fast" it was.
• gcc 7.  6.98@10:26/133.
• hv-CCT-g 8.25. EIM 6x800.  8.23@10:15/140.
• CCT 7.7.  7.78@10:28/137.
• burke lake 2 lapper.  Felt like going a little faster and kind locked into 151 bpm on second lap, which climbed a bit.  9.13@9:53/145.  First run under 10:00/mile.

Total.  45.15.  7h46m.  5566 calories.

weight:  183.3 (n=5)

Really feel like I've turned a corner.  Focus of faster long runs is strength/muscular endurance.  Thinking of treating sat/sun as a block for steady longer runs.  Then EIM on Tue/Th.  Wasn't really ready for EIM on Tue after faster 3 lapper on Sun.  Maybe do longer run on Sat.  Thinking of alternating and even split like 9/9 and unbalanced 14/5.  Eventually do something like Hanson's wekeends.

In that model, EIM replaces the strength and tempo.  A lot less continuous instensity.  Eventually probably do miles instead of half miles on thursday subsituting Hanson's MP runs.   (Like the 2k intervals in EIM but cut down to 1600.)

Trends

Really dramatic improvement lately it seems.  Mileage has been level but more "quality" with EIM and more steady pace long runs.    I've been doing more static stretching and balance exercises, which I think has helped to a surprising degree.  Weight loss has leveled off.  Probably going to need to change something up. Better diet (hard) or more mileage.  Maybe strength training could help?