2009 rambings

1/25 - Carlsbad HM - 1:29:48
3/15 - St. Patrick's day 8k - 31:55
4/6 - Cherry Blossom 10M - 66:43
4/20 - Boston Marathon - 3:19:01
5/16 - Atoms 5k - 20:23
6/13 - Lawyers Have Heart 10k - 43:36
7/18 - Twilighter 8k - 33:47
9/27 - Dash for Dad 10k - 42:13
10/18 - Home Run 10k - 41:47

Things started out great with a sub-1:30 HM in January, then a 31:55 8k, and finally a 66:43 10 miler in April. The wheels were starting to come off then and I had a somewhat disappointing 3:19 at Boston (note that the 10-miler was my goal race, so I wasn't that disappointed). I took a very luxurious recovery time after Boston and then set my sights on a sub-40 10k for the fall, which I thought was doable based on my 10-mile time.

I picked up an injury at the beginning of July that I never quite shook. I ran my scheduled mileage up until November when I finally cried uncle and tried to heal. (Note that the November bar would be about twice as big if this were time instead of miles because of XT.)

What would I do differently? Well, instead of resting a lot I think I'd substitute a lot of jogging after Boston in my recovery. When I encounter my injury in July, I should have just taken a solid week off and done a lot more foam rollering than I did. Mainly I should listen to my body better. I also have to say that I'd have run more "junk" miles. I just think I thrive on mileage. Part of that is just weight management. I was probably ~4 lbs heavier in the fall, but I think it's more than that. There's also the fact that I just like to run.

Yearly mileage totals and races since I started running for good on 2 Jan 2005. Months are in parentheses.

2005 - 1224
10M - 1:24:49 (4), 20M - 3:06:27 (9), M - 4:49:21 (10), 10k - 50:17 (11), 5M - 38:56 (11)
2006 - 2589
M - 4:17:03 (3), 10M - 1:19:25 (4), M - 4:00:03 (5), HM - 1:40:08 (10), M - 3:56:14 (10), M - 3:43:16 (11), 5k - 21:23 (12)
2007 - 2640
5M - 34:20 (1), 1:09:49 (4), M - 3:24:15 (5), 5k - 20:32 (5), HM - 1:33:29 (9), M - 3:27:34 (10), 5k - 20:35 (12)
2008 - 3180
8k - 32:45 (3), 10M - 1:08:49 (4), M - 3:21:50 (5), 5k - 19:49 (5), M - 3:15:22 (11), 5k - 20:15 (12)
2009 - 2303 + 41h59' XT * HM - 1:29:48 (1), 8k - 31:55 (3), 10M - 1:06:43 (4), M - 3:19:01 (4), 10k - 41:47 (10)

I've also added a chart for my weight above. I gained weight all year. Lost a good bit in November (aided by stress and lunch time workouts) and then gained a lot of it back in December (aided by holiday candy). I'm hoping that recent point (first since getting back form Christmas) is just an outlier.

Goals for 2010? Who knows. I want to run more because I like running so that means listening to my body and not getting injured. I hope to set more PRs. I crossed a lot off what I thought were reasonable lifetime goals (sub-20 5k, BQ, sub-1:30 HM), but I still want to break 40 by 40, so that gives me 18 months. I don't have any 10ks picked out though and it will probably stay that way. I think this could be the year an ultra. I also think I should be doubling more -- gets in the mileage and doesn't tear you up.

Here are some concrete goals: 2800 miles, 365 runs, run a new distance, and PR at a distance I've run before.

week of 21 December

Mo - "Rest" (drove to Atlanta for xmas)
Tu - 9.64, 1:34:41, 9:49
We - 10.00, 1:43:07, 10:19
Th am - 9.81, 1:33:48, 9:33
Th pm - 3.11, 32:20, 10:23
Fr - 3.22, 30:35, 9:30; Snuck in between unwrapping and lunch. Victory!
Sa - 8.75 1:21:50 9:21; hilly road. Felt faster today.
Su - 8.10, 1:20:00, 9:53; Time (and pace) a guess. Garmin out of juice and no watch.

Total - 52.65, 8:36:21, 9:48

Short, slow strides and picking it up -- At the end of all the runs I ran 3 or 4 strides. These were barely strides though. I just picked it up over 30 meters or so (sometimes longer). By mid-week that turned into running the last half-mile or so faster. I think this was good to get me out of the shuffling funk and I think had something to do with running faster on Saturday. I did notice that my shins were getting tight by the end of the week and I believe that was because of the strides. On Monday I didn't do any.

I'm curious to see how far I can get on slow running combined with strides and a sprinkling of fartlek. My guess is "pretty far."

My injury still lingers. My piriformis was considerably better but creeped back up when I stopped rolling my butt on the ball. I'm back on that and it's under control. The groin is the big trouble now. The knee is its usual self. I'm wondering if that has some structural problem that can only be overcome by a surgeon. I hope not.

I think I've made progress, but I realize that if I went back to the volumne and intensity that I had been doing I wouldn't be any better off, so am I better or just avoiding what hurts? In any case, I'm running now, which is good. The pain can linger if it wants as long as I'm not doing further damage.

Cherry Blossom 2010

I was very happy to get in the Cherry Blossom 10 miler, which had a lottery for the first time this year. I've run an April ten miler every year since I started running in 2005 (GW parkway 10 miler in '05 and CB since), so it's been my annual fitness test. The results? 1:24:49, 1:19:25, 1:09:49, 1:08:49, and 1:06:43. Even getting below 70 minuts isn't going to be easy for me this year. The basic plan is to rebuild mileage and stay healthy.

week of 14 December

Mo - 79' running (7.5 miles); 40' out and 39' back
Tu - 78' run 8-mile work loop
We - 76' run 8-mile work loop
Th - 76' run 8-mile work loop; just a little fatigued last mile
Fr - 51' run 5.3-mile work loop mid-day; tired. very easy. 3 x ~30m a little faster w/equal rest
Sa - 41' treadmill 4.0
Su - 26' treadmill 2.5

Total 7h08' with 43.3 miles

ART on Mon and Wed.

Discovered that if I swing my leg from 1:00 to 7:00 (on a clock face) at stop lights I can stretch my groin and piriformis and stop the painful, knee-tweaking transition from walking to running after I stop.

I sped up over Tu through Th over the same course without trying. I really didn't even look at my watch until I was done.

Interesting to see how fatigue accumulated over 4 days at the same distance. I cut back on the Friday to recover. Maybe I should have taken even more rest? I'm enjoying this feeling my way through things. On my run Friday, I thought about what the base of the training pyramid should be. Obviously there's easy mileage, but (now this sounds cliche) recovery and injury prevention (stretching, core strength) is below that -- can't run if you're hurt. On top of easy mileage I'd put drills and strides (and maybe hills -- could be considered core strength also). For a creaky old guy like me, it's important to get those legs used to turning over. Only after all of that I would just start to consider tempo pace and then faster stuff (e.g., 5k intervals).

I spent hours and hours (seriously) shoveling snow on Saturday and Sunday. My back hurt, my head hurt, and I didn't much feel like running plus I was afraid I'd mess myself up running with my sore back.

week of 7 December

Mo - 40' run/walk am (125 AHR), 40' elliptical mid-day; 4' @ 5.5, 1' @ 3.0. The old knee problem is coming back. One hoped-for fringe benefit of this injury isn't coming to pass.

Tu - 40' run/walk am (129 AHR), 40' elliptical mid-day; 5.5 mph like monday but only ~5 x 1' walking.

We - 40' elliptical + 40' run/walk (129 AHR) am; 5.5 mph with ~4 x 1' walk breaks. Walks were faster. 3.9 mph

Th - 42' run (10:20) am, 39' elliptical mid-day

Fr -51' run (9:40 pace, 5.3-mile work loop) + 30' elliptical; ran outside and felt pretty good. elliptical'd immediately after running

Sa - 84' run; good old lake route for 8.5 miles. Minimal damage.

Su - 60' elliptical + 20' treadmill; 5.7 mph was ~137bpm

Total: 5h18' running (30.3 miles, 10:28 avg pace, 136 bpm AHR) + 4h09' elliptical (133 bpm AHR)

Notes

Since the 5k on Saturday, I've had a hamstring/adductor strain (kinda in between). It's more of a muscle strain and not the dull, deep ache along my inner thigh that I associate with the osteitis pubis. Starting Monday and definitely on Tuesday I had less of the tightness/pain between my abs and quad to the left of the pubic bone. Butt/hip pain is more confined. The pain seems to be retreating along the path it came in.

ART on Monday, Wednesday, and Friday.

I haven't mentioned it, but all the ellipticals have include 4-5 x 1' in reverse. This was pretty hard at first, but has become quite easy. Hopefully I've strengthened something that needed strengthening.

I've been doing lat pulls and pushups as well as brief static stretching after ellipticalling. I'm working my way up to 1 pullup! I started at 3-4 x 130# and did 9 x 130# on Monday. I upped the weight to 145 on Tuesday and did 5 x 145.

I'm pretty bummed by knee problem has come back. I think my knee might just be defective. My other thought is that maybe I need to work on massaging/stretching my quads. My trigger point stuff came on Tuesday. Not sure whether it's helpful or quackery. I'm leaning towards helpful, but the DVD tries its best to make it look like quackery.

stop sending me race pictures, please

All the race photo holiday spam didn't bother me as much when I was running.

I kinda like this picture because I'm ahead of the guy in the Boston shirt. I actually ran this as a workout. No, I seriously did. (5 @ MP + alternate miles at 10M and MP.) Finished in 1:32 something. Ah, the old days.

week of 30 Nov

361' elliptical + 75' stationary bike + 69' running = 8h25' total

Mo - 65' elliptical + 15' stationary bike; Had to get up to 77 rpm on elliptical to hit 140bpm. ART at lunchtime.

Tu - 55' elliptical + 10' run on tm @ 6mph + 15' bike; butt hurt badly on run, between ab and leg (left of pubic bone) hurt but didn't run down inner thigh (improvement?); Hit 156bpm at end of run. Ugh I'm out of shape (~30 bpm too high!); elliptical rpms back post-run routine from Pete MacGill's blog -- static stretching, Clif bar, and ice. Because of logistics, my clif bar and ice comes after a shower, so not within 15 minutes. I've did the lunge matrix probably 5 times and the myrtle girdle probably 3. I also had 3 ART sessions.

Saturday's business (5k, new dog, pick up basketball equipment, take daughter to music lessons, ...) sunk my plans for 10 hours.

I noticed a pattern over the week. My elliptical hr was better on Monday. I think the poolrunning was easy over the weekend and I was rested. My hr then degraded until Friday after I cut back on Th and improved again on Sunday after the light day on Saturday.

It's a serious bummer that my run/walk program is what I told my 11 year old boy to do when he wanted to practice for the 5k. One foot in front of the other...

one mile, slow

55' elliptical
10' running at 6mph on treadmill
15' stationary bike

Butt still hurts like hell, but it isn't radiating down my inner thigh anymore, so improvement I guess. Saw the chiro yesterday. Her theory is that tight adductors are puling on my pelvis (pubic bone area) and causing the problem. Not having the adductors involved today might be a good sign. It's amazing how hard 10min/mi was. I've been XTing pretty seriously, but my heart rate was 156 bpm! I should be about 30 beats less at that pace. It's amazing how quickly you lose it. The good news is that I've kept my weight in check.

last three weeks

week of 9 November - 4h20' (no running)

Mo - 30' stationary bike
Tu - 30' stationary bike
We - 30' stationary bike + general strength circuit; left my groin sore -- mistake
Th - 15' elliptical + 5' stationary bike (recovering from We)
Fr - rest (still recovering)
Sa - 2h'00' poolrunning; poolrunning is strange; wicked calf cramps off and on in last 30'
Su - 30' elliptical (limited time)

week of 16 November - 3h06' (ran 5 miles, 49')

Mo - 30' elliptical
Tu - 49' run (9:37); stressed out and needed run. Painful. Bad idea.
We - 45' elliptical; included 6 x 2' @80rpm, 2' @70rpm
Th - 60' elliptical; included 8 x 2' @80rpm, 2' @70rpm
Fr - 0; no time
Sa - 0; same as Fr
Su - 0; same as Fr

week of 23 November - 8h51' (no running)

Mo - 60'
Mo - 60' elliptical + 15' bike; steady ~75rpm
Tu - 36'47'' 3 mile run on grass with daughter at GotR; butt painful from start, groin joined in at 0.5 miles
We - 60' elliptical including 4x1' in reverse (10' in between); sore from run
Th - same on We; not sore
Fr - same as We
Sa 3pm - 81' poolrunning; life in way, late start and pool close before 2 hours
Su 10am - 81' poolrunning; planning 90, but right hip and legs got weak after 75' and I cut short

I've settled into a good rut. My goal is to get in 10 hours a week with poolrunning on the weekend when possible. I'm doing a 5k with my daughter on Saturday, so that's my first test. It's probably not wise to jump into 3 miles, but I have to run with my little girl. After that the plan is to sub running on a treadmill (maybe 15') for part of the elliptical time and see how that goes.

In addition to above I probably did the myrtle girdle and lunge matrix routines 5 times this week after work. I've also been doing static stretches after I exercise and 4-6 x 130# lat pull and 25 pushups immediately following exercise. I've also been icing frequently. You know that stuff your supposed to do.

please not Plantar Fasciitis, too

Well, I've run 8 miles total since the MRI. I ran 5 miles out of frustration two week ago and then 3 miles @12:15 with my daughter for Girls on the Run. Even 3 miles in 36:47 on grass was painful. Ugh. I accepted that it's going to be a long run back.

It was somewhat liberating and I formed the seeds of a plan in my head. After a week of non-weight-bearing activity (bike and pool), I've been able to use the elliptical. The last three days, I fell into 60' elliptical + 15' bike followed by some static stretching. At night I do the Myrtle girtle and lunge matrix routines. I figured a long run of 2 hrs in the pool on the weekend and another 75' pool run and I could start to work up to the 10-11 hrs/week I think is magic for me.

Well, today on day 3 of the elliptical/bike program, I felt a sharp twinge in my left arch. Please, please don't let this be PF. I suffered 18 months of that before. I'm icing it as I write and am about to pop some Vitamin I. I'll poolrun for the next two days. I'm also going to start wearing my Nike Frees on the elliptical. Even my Wave Precisions which are light for a trainer are stiff enough to create a long lever arm and create stress across the bottom of my foot. I think the flexible Frees should help.

On the good news front, I've dropped a couple of pounds in the last few weeks.

week of 2 November -- osteitis pubis

MPW 62 -- did 44 miles + 45' stationary bike

Monday, Nov 2

XT 45 min moderate including GS Circuit

45' elliptical + GS circuit. I assume the 45' means actual time on the elliptical, because this takes about 70' total.

Tuesday, Nov 3

7-8 mile easy run w/7-10x run up bleachers and 2 min @ 3k effort

Butt/hip/groin still hurts. Appt with orthopedist in the afternoon. Did 8.0 @ 9:09. Skipped the bleachers and 3k.

PM: Ortho write me a prescription for Relafen (NSAID) and an MRI to make sure it isn't a femoral stress fracture.

Wednesday, Nov 4

AM: 10-11 mile total moderate run including 30 min progression run. Start out @ marathon effort and finish the last 5 min slightly harder than 10k effort. Full recovery then 10 x 400m @ 3k effort w/1 min jog recoveries

Still have pain, but not quite as bad.

Progression went OK: 7:08/159 max, 6:57/169 max, 6:46/174 max, 3:18/ 175 max (800m), 4:52/181 max (1200m - 6:32 pace). I'm ~7:00 at below MP HR, but running faster is awkward. I don't seem to have another gear.

10x400 The first two 400s were 94 sec and I strained my right hamstring digging on the second. I just tried to run "fast" and relaxed after that. They were 96-97 each, but my butt grabbed me on number 7 and I stopped.

PM: 4 mile moderate including GS Circuit – run 30 sec strides @ 5k effort for all segments on circuit that state run xx

This was a real grit-your-teeth run. My left knee is now the most painful thing! It's very hard to start after stopping. It's quite painful if I try to support my weight on my left knee when it's at a certain angle (~160 deg). I can feel groin each footfall. I managed a speedy 11:03 per mile

I did the GS circuit at the playground and of course the cop rolls through the parking lot with his flash light while I'm doing squat thrusts. It's never when I'm doing pushups!

Thursday, Nov 5

5 mile jog

I tried to run with as little impact as possible. Knee stinks. Kills me after I have to stop at stop lights. 5.1 @ 10:05 pace.

Friday, Nov 6

8 mile moderate run including 7-10 x 45 sec hills @ 3k effort w/easy jog down rests

8.0. Forgot my garmin but same route as Tuesday. I'm guessing around 9:30 pace. Wasn't horrific, but the knee is bad and the hip/groin is still definitely bothering me.

Saturday, Nov 7

8-10 mile easy run w/8 strides

Got an MRI at 8:15. Ran on the treadmill b/c I was waiting for someone to drop my son off.

Things were going OK and then I thought the doorbell rang. Starting back up was brutal on the knee. My HR was way, way high for the pace. 8.0 @ 9:40. I slowed as my HR rose above 145. I was at 10:30 by the end. Usually I'm at 130 bpm at 9:30-9:45 pace. Not sure what's wrong.

Sunday, Nov 8 -time trial/HR max

14-16 mile total moderate run including 5 strides then 2400m time trial and HR max test. Please report your time for the 2400m. Start out relaxed and increase your pace 1-2 sec’s every other lap. Full recovery then 4 x 2 min @ 5k effort w/1 min jog rests. Full recovery then 3 x 100m cutdowns

Guess I'm hurt. Did 45' w/ 40' on the bike and maybe 5' on the elliptical (not a good idea)

week of 26 October

MPW 61 -- did 60.8 + 90' elliptcal

Monday, Oct 26

rest

Flew to St Louis for 5 days of meetings. Ugh.

Tuesday, Oct 27

8-10 mile total moderate run including 10 strides

10.0 @ 8:41 on hotel treadmill.

Wednesday, Oct 28

10-12 mile total moderate run including 10 min @ LT effort. Full recovery then jello maker hills: 8 x 70 sec hills @ mile effort w/easy jog down rests

10.8 @ 8:52. 5 minutes into the LT, the circuit breaker tripped and 3 treadmills lost power (I didn't think it liked mine on 9 mph!). I got another one after ~5 minutes when somebody was finished, but did the next 5 minutes at 5 deg and a lower speed to avoid disabling the other 3 treadmills. Did the hills as 70' at 8.0 deg with equal rest.

PM: 30 min XT moderate

30' + gen strength circuit. I was able to do a pullup! I've been doing 4 x 150 lb on the lat pull and have worked my way up to a single pullup.

Thursday, Oct 29

5-6 mile easy run

6 @ 9:13 on treadmill.

Friday, Oct 30

10 mile easy run w/5-10x run up bleachers

10 @ 9:19 on treadmill. Did 5 "bleachers" of sort. ~15-20 secs on 10.0 deg incline

PM: 30 min XT moderate

Stopped at work gym on way home from airport (aren't I dedicated?). Did the GS circuit again w/ 26' on elliptical and 4' on stationary (elliptical occupied).

Saturday, Oct 31

7-9 mile easy run

8.6 @ 9:01 on my lake route. This was on the harder side of easy maybe (slow pace, but pretty tough route).

Sunday, Nov 1

15-16 miles total moderate including 2 x 15 min @ LT effort w/3 min jog rests. 5 min jog rest then 5-8 x 45 sec hills @ 3k effort w/1 min jog rests

My hip/butt/groin thing bothered me. Ran on muddy trails in a steady rain, so the pace was slow but the effort was reasonably LTish. My "hip" really grabbed me on the 1st of the hills and I decide to forego the rest. I'm thinking of seeing an orthopedist. This thing hasn't gotten better and looking at my log I've had this since the end of June -- 4 months!

PM: 30 min XT moderate

Drove to work gym on a Sunday (again, aren't I dedicated?) and did 30' on elliptical (no GS since did twice already)

week of 19 October

MPW 58 -- did 57.7 + 60' elliptical

Monday, Oct 19

rest

Tuesday, Oct 20

6 mile easy run

6.0 @ 9:36. Caught my kids' cold. Didn't sleep much. I think the immunity hit from the 10k did me in.

Wednesday, Oct 21

8-10 mile easy run w/5-10x run up bleacher strairs

9.3 @ 9:22. Hardly slept at all. Amazing I got through this. No stairs really around work. Bounded up a couple of steep hills, but I was just lucky to make it through this.

PM: 30 min XT moderate

Being sick, I deferred this.

Thursday, Oct 22

8-10 mile easy run w/5 strides and 2 x 7 min @ HM effort w/1 min jog rests then 10 x 30 sec’s @ 3k effort w/30 sec jog rests then 2 x 7 min @ HM effort w/1 min jog rests

10.2 @ 7:59. Finally slept well. Felt much better.

2.0 to the track. 5 strides on the turf (50 yds each). I did these as 2x1600 w/200m rest since that was very close to the prescription. I did the 10x30 just by time. 1600s were 6:46/169bpm max, 6:39/171 max, 6:41/175, 6:41/176. This is consistent with HM heart rate (or even lower) and these felt pretty easy. Not sure why it's not consistent with my 10ks except maybe I'm hill-challenged (might come with my extra baggage around my waist).

PM, I did the deferred XT from yesterday. I mixed in the general strength circuit with ellptical. 10' elliptical, weights, 5' elliptical, weights, ...., 5' elliptical for 30' elliptical and 55' total time. Quite a workout.

Friday, Oct 23

6 mile easy run

6 @ 9:28

Saturday, Oct 24

8-10 mile moderate run including 5-8 strides

10.0 @ 8:35 over a hilly course. This was a pretty stout moderate run with avg HR splits of 139, 141, 151, 150, 153, 154, 156, 150, and 152

Sunday, Oct 25

14-16 mile total moderate run including 5 strides. Full recovery then 1,2,3,4,5,4,3,2,1 min hills @ 10k effort w/1-3 min jog rests.

Did as above except my hill is only 3 minutes long, so I tried to match the total with 1, 2, 6x3, 2, 1. Rest were roughly equal as I jogged to the bottom.

PM: 30 min XT moderate

Did 30' elliptical. I did at the rec center while my son was at swim team. I thought of squeezing in the GS circuit, but 1) not enough time 2) rec center is populated enough that jumping on and off machines isn't easy and 3) it was probably too much for today with 16 in the morning.

I was much about about doing the foam roller this week. My left quad is as hard as a rock compared to my right one for some reason. I think that might have something to do with my recurrent knee trouble.

Home Run 10k elevation profile

Since GPS elevation stinks I used gmap-pedometer to get an elevation profile. Elevation is in meters (because the scale comes out goofy otherwise). This isn't perfect, but it's pretty close to right if you smooth out the noise. The stretch before the turnaround is the toughest, climbing 27 meters in about 800 meters (3.4% grade). That's sounds about right.

week of 12 October

Here's the week. Disappointing race. Perfect weather for me, but I ran a 41:47.

training - week of 2009.10.12

MPW 42 -- did 43.1

Monday, Oct 12

rest

Tuesday, Oct 13

6-7 mile easy to moderate run including 10 strides @ 5k effort

7.2 @ 8:39

Wednesday, Oct 14

8-10 mile total moderate run including 10 x 1 min @ 5k effort w/1 min jog rests

10.0 @ 8:05.

Thursday, Oct 15

4 mile easy run

4 @ 8:50

Friday, Oct 16

4-5 mile easy run including 8 x 20 sec's @5k effort w/1 min jog rests

5.2 @ 8:42. Did GS circuit also.

Saturday, Oct 17

2-3 mile easy run including 8 x 20 sec's @5k effort w/1 min jog rests

3 @ 8:59

Sunday, Oct 18

AM: 10 miles total including 2 min @ LT effort, SNW and Home Run 10k or Rediscovery 10k.

2.5 warmup. 10k in 41:47. 1.9 cooldown.

The course is on some main roads and the footing is good. There are also very few turns -- pretty much just an out and back. The course has some significant climbs. If you believe my garmin, we gained 150ft from 1.75 miles to the 3.1 turnaround.

I felt like I gave it a good effort. 6:23/174 avg bpm, 6:29/184, 6:47/185 (big uphill), 6:29/185 (back down), 6:29/185, 6:39/185, 2:28/186 (0.36). Splits were Garmin. Garmin was 6:34 pace overall. Actual was 6:43, so add 9 secs to each. I'd expect the heart rates to be a little higher, but I ran an even effort and really felt like I had nothing left.

PM 3 mile easy run

3.0 @ 9:51.

my weight -- trending in the wrong direction

I think it is no coincidence that my weight is up as my mileage is down.

week of 6 October

MPW 59 -- 54 miles. Went to my 20th HS reunion this week. I hit the low end of the scheduled mileage on a couple of easy days because of time contraints.

Monday, Oct 5

rest

I had a work conflict on Tues AM, so I did 6.1 @ 9:06 on Mon PM. No bleacher, but used a steep hill.

Tuesday, Oct 6

6-8 mile moderate run on rolling hills including 5 x bound up bleacher stairs, jog down easy

Rest

Wednesday, Oct 7

10-12 mile total moderate run including 8 strides and 7-8x 3 min hills @ 10k effort (not harder)w/ 2 min jog rests. Finish run w/ 3 x 100m cutdowns

11.6 @ 8:40. Did 8x3' hills. Maybe easier than 10k effort? It's hard to tell. Hill was only 3 minutes, so I had to jog 3 minutes back down each time.

I did 30' XT in the PM because I didn't notice it wasn't on the schedule! A healthy effort.

Kept in the 150-155bpm range from 10' on. Did lat pulls because I knew I'm trying to work up to one chip up!

Thursday, Oct 8

5-6 mile easy run

6.1 @ 9:18. I did the GS routine in the PM (w/o the chin ups, of course).

Friday, Oct 9

8-10 mile moderate run on rolling hills including 5-8 x bound up bleacher stairs, jog down easy and run 1 min @ 3k effort

9.9 @ 8:35. Nice moderate run. Bleacher bounds were up a steep grass hill. 8:35 pace includes bounds. Pace was 8:18 for the middle 6 miles.

Saturday, Oct 10

7-9 mile easy run

7.1 @ 8:46. Wanted to do 9, but cut short due to time.

Sunday, Oct 11

13-14 mile moderate run including 5 mile progression run beginning at moderate hard effort for the first mile and increase your effort every mile so the last 1 mile is @ 10k effort. Finish w/5 strides

5-mile progression was on a one-mile gravel loop. The loop has a pretty steep climb (~40 feet on my garmin) in the first 0.25-mile before a nice downhill. Times were 7:56, 7:23, 7:07, 7:02, and 6:51. I felt like I couldn't go any faster on the last one, but my maxHR was only 182.

week of 28 Sept

General Strength 1

Foam Roller Exercises 1-2 x this week

Weights – 1 x this week

-- I need to figure out what to do with this. The weights are too much to do before XT on my big days, but I can't get myself to go to the gym an extra day just for weights.

Core 100 1-2 x week – 100 total reps of ab/back exercises

-- I did the lunge matrix and myrtle routine several times this week, but I didn't get the core 100 done.

22 weeks to Goal Marathon

MPW 56 -- 55.4

Monday, Sept 28

Rest

Tuesday, Sept 29

6 mile easy run

7.0 @ 8:43

Wednesday. Sept 30

8-10 mile moderate run including 10 strides

10.00 in 1:25:01. Like the symmetry. This hilly 10-mile loop in 75' should be my gold standard of moderate runs I think.

PM: 30 min XT moderate

30' elliptical. I tried not to take it as easy as usual and stayed in 135-140 bpm instead on ~130.

Thursday, Oct 1

4-6 mile moderate run on rolling hills including 5 x bound up bleacher stairs, jog down easy

6.3 @ 10:03. Guess I missed the moderate! Seriously I was a little sore and did this pretty easy. The 10:03 includes the time doing the bleacher bounds though. I did the bounds on some very steep steps that are perfect for this.

Friday, Oct 2

8-10 mile moderate run including 5 strides and 3 x 2 min @ 3k effort w/2 min jog rests

Same loop as Wed in 54 more seconds. My butt was sore and I felt like I pulled it some on the second 3k effort.

PM: 30 min XT moderate

30' elliptical. More wimpy than Wednesday. low 130s. Felt a little fried.

Saturday, Oct 3

6-8 mile easy run

Kinda sore and tired, so very easy 6.1 @ 9:29.

Sunday, Oct 4

14-16 mile total moderate run including 10 x (1 min @ 3k effort w/15 sec jog rest then ½ mile @ HM effort then without rest run 30 sec's @ 3k effort w/30-60 sec jog rests between all reps). Finish run w/8 strides.

15.95 @ 7:56. Started off very tired and a little sore, thinking this wasn't going to turn out well, but hey, it was 49 degrees when I went out the door!

5.4 to the track, then did exactly as above. I did the 3k by time and feel and then noted a marker and did 2 laps for each 1/2 mile @ HM. The first was slow but the rest were pretty quick and even. My HRs were pretty low too. I'm surprised this was as easy as it was. 800m segments were 3:36/159 MHR, 3:23/168, 3:23/170, 3:21/174, 3:19/173, 3:23/172, 3:21/176, 3:21/178, 3:20/180, 3:20/180, 3:20/180. Oops, I did 11! I did the strides on the way back, but it was the same as usual. I get stiff/tight when jogging after a hard effort and then tweak my knee on the first stride. I loosened up and half-assed the rest.

I cover 8.98 in 60:09 miles in the workout portion (including HM, 3k, and rest portions) according to the Garmin, which is 6:42 pace. Not bad. It's also 3 sec/mile faster than my Garmin read for 10k last Sunday. This was a track and the race had hills, but still.

PM: 30 min XT moderate

I thought of several excuse for skipping this, but the truth is "DNS due to chafing."

week of 21 Sept

MPW 32 -- 33.2

Monday, Sept 21

rest

Tuesday, Sept 22

7-8 mile moderate run including 10 min @ LT effort, 3 min recovery then 3x 400m @ 5k effort w/1min jog rests then 3x 1200m @ 10k goal pace, 2 min recovery between reps. Finish w/3 x 150m cutdowns

A little sticky and warmish, 67 and 90% humidity, so I wasn't expecting much, but it went well.

2.0 wup to track. 2400 in 9:57 (6:40 pace). 400m jog. 3x400 in 94 (6:18), 97(6:30 -- oops), 94 (6:18) w/ 200m jog. 3x1200 in 4:46 (6:24), 4:48 (6:26), 4:48 (6:26). I was already up to 7.9 miles (and this was supposed to be 7-8 miles?), so I did the 3x150 cutdowns on the way back as 3 x 30sec. Did 1.7 total back (walked the last 0.3) for 9.6 total.

Wednesday. Sept 23

5 mile easy run including 10 x 20 sec's @5k effort w/1 min jog rests

5.0 @ 8:49 as above

Thursday, Sept 24

4 mile easy run including 3 x 100m @ 10k goal pace w/1 min jog rests and 10 x 20 sec's @5k effort w/1 min jog rests

4 @ 9:06 as above

Friday, Sept 25

3 mile easy run including 3 x 100m @ 10k goal pace w/1 min jog rests and 7 x 20 sec's @5k effort w/1 min jog rests

3 @ 8:41 as above

Saturday, Sept 26

2 mile easy run including 5 x 100m @ 10k goal pace w/1 min jog rests and 4 x 20 sec's @5k effort w/1 min jog rests

2.15 @ 8:27. Very hard to squeeze that in 2 miles. Had 3 minute wup and 1 minute cdn and still over 2 miles.

Sunday, Sept 27

8-10 mile total run including 2 min @ LT effort, SNW and 10k race!

2.0 wup.

10k in 42:13. Ugh. Mile markers were screwed up as last year, so I went by Garmin.

6:28/179. Over the overpass and a little downhill (not as much as we went up). My heart rate is fine and I'm thinking "hell, I can do this." There aren't a lot of people in front of me.

6:34/184. This is a straight stretch of road with a constant gradual incline. I thought I was still in it. We turn offroad onto a bike path just before mile 3.

6:57/185. What the hell? The bike path gains a good bit of elevation via some rolling hills and is a bit twisty. When I see my split I think I just gave up.

6:43/184. I thought I picked it up, but I just must have settled in the effort. At the 5k split (I remember the marker on the map) I was ~20:50.

6:54/183. We rejoin the straight stretch of road and retrace our steps going down instead of up. I I've averaged higher hrs for half marathons, but I certainly didn't feel like I was jogging.

6:57/183, 1:36(6:17)/188. Just get home. I finished 17th out of like 600 (lots of walkers). A really slow race up front. I hang out long enough to find out they don't have 5 year age groups (I'd have been 2nd)

1.2 mile cdn.

I'm swearing off the Dash for Dad. Weather was much better than last year, but it was still 65 and 93% humidty (dew pt 63.0) at 8am. Any dew pt over 60 really hurts me. The course is also pretty tough for a 10k. I really wish I'd have switched to yesterday's race. It was about 10 degrees cooler (and drier) and the race is net downhill. The net downhill kept me from signing up as I couldn't in good conscious count it. You lose 100+ feet in the first 1.5 miles. Then you do an out and back on a rolling-but-not-terrible stretch.

week of 14 September

Scheduled MPW 50

Did 49.5 + 30' elliptical

Monday, Sept 14

Rest

Tuesday, Sept 15

6-7 mile easy to moderate run including Antelope Circuit 1 x thru

7.02 @ 9:16 + antelope circuit. I did drill, jog and stride back

Wednesday. Sept 16

8-10 mile total moderate run 10 x 30 sec @ 3k effort w/30 sec jog rests. 5 min jog rest then 2 miles @ 10k goal pace. 5 min jog rest then 10 x 30 sec @ 3k effort w/30 sec jog rests.

9.6 @ 8:19. I was bummed by the return of heat and humidity for my workout day. It was 67 deg and 100% humidity, but this went great. The 2 "miles" @ 10k (3200m) were 6:30/171 and

6:31/181 max 184 bpm.

PM: 30 min XT moderate

In St Louis. 30' on elliptical + weights. I didn't like the precor elliptical. I maxed the resistance and still couldn't get above about 115 bpm at 180 strides/sec.

Thursday, Sept 17

4-5 mile easy run

5 @ 9:26 on the old hotel treadmill.

Friday, Sept 18

7-9 mile easy run w/10 strides @ 5k effort

8.7@9:14 around the lake with strides on the way back.

PM: 30 min XT moderate

I didn't get this done -- forgot to pack any clothes for work.

Saturday, Sept 19

6-7 mile easy run

7.1 @ 9:18 out and back on the road.

Sunday, Sept 20

10-12 mile moderate run including 10 min @ LT effort, 5 min recovery then 4 x 800m @ 5k effort w/2 min jog rests then 1 mile @ 10k goal pace w/2 min jog rest then 3 x 200m @ mile effort w/1 min jog rests. Finish w/5 strides

12.0 @ 8:10. I didn't get much sleep and slept in. Too bad because it was 51 degrees overnight! It still wasn't bad as the humidity was very low -- 54% -- but it was 68 degrees in the middle of my intervals and I was in full sun.

I jogged to the track and there was a soccer game going on and they put their bench on the brand new $400K track! I was really looking forward to my new flats on the new track. Too bad. I headed to the elementary school that has a crushed gravel loop in the field that's about 0.25 miles The surface is bumpy and loose in some places.

I used the laps as a guide for the workout and they ended up agreeing very well with the garmin. Still I think the garmin is probably 5 sec/mile generous, but then again the surface sucked. Anyway, here's how it went (garmin paces)

LT -- 9:54 @ 6:35/168 avg/175 max -- Not bad!

4x800 in 6:15, 6:17, 6:12, 6:16 -- last 800 was 178 bpm avg, 185 max

1 @ 10k in 6:28, 181 bpm avg, 187 max

3x200 @ mile -- just did 3x45s hard. garmin pace unreliable for this

I was very pleasantly surprised with this. My avg hr splits from the 10k in June were 176, 185, 185, 187, 187, 190, 194.

PM: 30 min XT moderate

didn't do