This week is a down mileage week and I needed a bit of a mental break. With a huge meet and traveling, it was a good time to be a little less obsessed with running. I am going in a good direction and I just need to relax a bit. For the first time in months and months I had 2 days in a row that I slept till 7:30 or later. Wow, that was huge. This running only thing is weird. A long bike or an open swim breaks up the week so nice. I miss triathlon. I do HAVE to race at RAGE. I have a story to tell about that and it will happen soon. My friends are talking about surf city. If I sign up for the full I can avenge last years did not start. I want that. Now I was approached about Eugene by my dad. Always a bucket list kind of race. With Running Medicine who knows how my time is going to be. Here is how my week has gone:
Monday- (miles from last week.) 18 mile long run. 2-9 mile loops. I didnt have the juice to keep my pace. I was hurting and tired. My feet, my knee, and my back. My feet seem to be more related to my dead footwear and left over from Mt Charleston rocks. 3:03. I battled stomach, leg pain, and fatigue and I still had that kind of run. I was happy with that. Cannot run perfect every time.
Tuesday-Off
Wednesday- Easy 5. Nothing special. I was sore but not horrible.
Thursday- Easy 4. Just trying to shake out. I felt pretty good. Started out junky and ended up happy with the effort.
Friday-Training Run. 8 miles-ish. Watch malfunctioned. Ft. Collins felt cold and brsck. But no effects from the altitude. Found some gorgeous ponds to run around. Snow, mud, water, and ducks. So awesome. My favorite thing about running is go somewhere and explore. No data.
Saturday-Race, travel, and off from training. Slept in.
Sunday-Long Run. 10 miles at 9:26 pace So easy. 1:36. I wanted to go and Sully wanted to go but I stayed back. I want to have a great next week. It will be the big week and I want that to go well.
Tomorrow-Should be 8 mile progression run.
Stats-27 plus 8 will be 35. Good long run, weekly goal will be met, and specialty run will be met as well. Overall, good week. Quote:
Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.
Lee Haney
Sunday, October 30, 2011
Tuesday, October 25, 2011
Sunday, October 23, 2011
Plugged IN
Thats right, plugged in. I feel very strong about my running, my nutrition, and my rest. I feel very good. I had to shift my running week to allow for traveling with the cross country team and our short trips over the weekend. So my long runs was on monday last week and tomorrow will be another long one. I have been sore all week but nothing too serious. I am starting to have concrete goals set for the race. Tomorrow I will see what I can do for 18 miles. Should be fun. Here is how my week went:
Monday-(still considered last week mileage wise) Long run of 12 miles at 9:32 pace. 1:54:25. WOW. I am pumped about that. I felt more tired than the 16, so could the extra 10 sec a mile account for that? Sully was right there with me and he loves that long run.
Tuesday-Off
Wednesday-7 miles easy. Easy pace, easy route, just get the legs going while the girls did a workout.
Thursday-6 miles easy. Sore, tired, and just getting it in.
Friday-8 mile progression run. I felt very controlled. Here are my splits: 9:12, 9:12, 9:02, 9:04, 8:45, 8:45, 8:57 (this was supposed to be under 8:20 but sully got harmfully attacked and had a little ordeal with a crazy lady and her huge Chow, but we are good), and 8:20. I have to hold back sooo much on the first part and then I am pooped by the end of the fast miles. Not too sore, not too tired after, and I like going faster more.
Saturday-Easy-Medium run. Mt Charleston. Girls had a workout I ran around and enjoyed the cold weather and the beautiful views. 7 miles total. The rocks out there kill my feet.
Sunday-Short shake out. Since I have 18 tomorrow, the rocks kill my feet, and I am going to way over on my weekly mileage I thought I would do the minimum. I ran 2. The last 3/4 mile I ran hard on the highway to get my legs moving but not too long. Bring on 18.
Stats-30 miles pre-long run. When that work gets done tomorrow I will have 48 miles. 42 was the goal, 8 mil progression run the specialty, and the long run of 18 will be tomorrow. Id grade it a A-. Quote:
"Surely joy is the condition of life." —Henry David Thoreau, philosopher
I having so much Joy all around me.
Monday-(still considered last week mileage wise) Long run of 12 miles at 9:32 pace. 1:54:25. WOW. I am pumped about that. I felt more tired than the 16, so could the extra 10 sec a mile account for that? Sully was right there with me and he loves that long run.
Tuesday-Off
Wednesday-7 miles easy. Easy pace, easy route, just get the legs going while the girls did a workout.
Thursday-6 miles easy. Sore, tired, and just getting it in.
Friday-8 mile progression run. I felt very controlled. Here are my splits: 9:12, 9:12, 9:02, 9:04, 8:45, 8:45, 8:57 (this was supposed to be under 8:20 but sully got harmfully attacked and had a little ordeal with a crazy lady and her huge Chow, but we are good), and 8:20. I have to hold back sooo much on the first part and then I am pooped by the end of the fast miles. Not too sore, not too tired after, and I like going faster more.
Saturday-Easy-Medium run. Mt Charleston. Girls had a workout I ran around and enjoyed the cold weather and the beautiful views. 7 miles total. The rocks out there kill my feet.
Sunday-Short shake out. Since I have 18 tomorrow, the rocks kill my feet, and I am going to way over on my weekly mileage I thought I would do the minimum. I ran 2. The last 3/4 mile I ran hard on the highway to get my legs moving but not too long. Bring on 18.
Stats-30 miles pre-long run. When that work gets done tomorrow I will have 48 miles. 42 was the goal, 8 mil progression run the specialty, and the long run of 18 will be tomorrow. Id grade it a A-. Quote:
"Surely joy is the condition of life." —Henry David Thoreau, philosopher
I having so much Joy all around me.
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