Mon: 7.26 miles, 7.01 mile run @ 8:18/mile pace with 4 x 100m strides afterwards
Tue: 7.09 miles, included 5200m tempo run in 20:25 (6:17/mile)
Wed: AM - 3.25 miles, recovery run @ 8:33/mile on treadmill with 1% incline
PM - 5.1 miles, easy run @ 8:23/mile
Thu: 7 miles, fartlek with 8 x 200m fast with 600m recovery jogs
Fri: 4.25 miles, easy run @ 8:27/mile on treadmill with 1% incline
Sat: 11.1 miles, long run @ 7:52/mile negative split run
Sun: planned rest day
Weekly Totals: 7 runs, 45.05 miles
As you can see above, I had a week with a tempo run, an interval workout, a long run, and strides! I got in a variety of paces and distances. This is a bread and butter week in terms of stimulus to improve fitness and running efficiency!
The Tuesday tempo run did not go as well as hoped. I was a few seconds slower per mile than the same run I did a few weeks prior. This was mostly affected by the fact that I did not feel 100% physically. My legs were tired and sore. This was evident in my stride, as I was never able to get into a rhythm/groove. My stride felt unbalanced and choppy. I was not trying to run faster than my last tempo run, rather I was just trying to run about the same pace and compare my heart rate in order to give me an idea of any fitness gains I may have experienced in the two weeks between. Unfortunately, I did not garner much feedback from the run other than being able to push through discomfort like I used to.
The Thursday run was something new to me as I had not done an interval workout in I don't know how long. I didn't want to have it totally unstructured, so I ran on a track and didn't pay any attention to how long it was taking me to run the 600m recoveries. I ended up running most of the 200s between 37 & 38 seconds. It was a good reintroduction to fast running. I was definitely uncomfortable in my stride and just tried to relax, elongate my pushoff & have a quick recovery (part of the stride).
What a difference a week can make! I say this in reference to my long run. I took the same route I used the previous week. I didn't feel great for the first half of the run; however during the second half of the run, I just seemed to get stronger as I progressed. I ended up doing this run 17 seconds per mile faster than the previous week with a heart rate 4 beats per minute slower. Plus, I didn't almost pass out after 10 miles :) This only confirms that something wasn't quite right with me last Saturday.
This was the 3rd consecutive week of 40+ miles. This next week will be a welcome cutback week. I have started to feel some of that cumulative fatigue I remember when I used to run. I think this was the reason that my paces slowed on easy runs and they felt more difficult this week. It was a victory for me to slow down and get the miles in the last two weeks as I need to make sure I take care of myself. I also began the stretching routine this past week that will hopefully bring my pelvis & hips back into proper, balanced alignment. As I have stated before, this must happen for anything else to move forward. I anticipate the process of getting back into proper alignment may take a while, but I hope to at least have some noticeable feedback in the next couple weeks to a month.
Oh, and the race I was planning to do Labor Day weekend (Coal Creek Crossing 10M) is out...I'll be enjoying myself in the mountains for a few days, not to mention getting in a couple runs at 8000+ ft of altitude!
My attempt to return to training and racing because I enjoy it and to see how fast I can run.
Monday, August 15, 2011
Monday, August 8, 2011
7/25-7/31 & 8/1-8/7: Consistency
7/25 Mon: 11.29 km, 4:47/km - hilly easy/moderate run at Standley Lake on gravel roads & trails
7/26 Tue: AM - 3.25 miles, 8:28/mile - on treadmill with 1% incline
PM - 8.18 km, 5:01/km - easy run
7/27 Wed: 7.25 miles - 2 mile warmup with a few drills, 3.25 mile tempo @ 6:14/mile, 2 mile cooldown
7/28 Thu: 8.88 km, 5:07/km - easy run with 4 x 100m strides
7/29 Fri: 22.89 km, 6:05/km - on Eldorado Mountain trails with 900+ ft of climbing in first 5 miles - pacing a friend from work through a long run and we had to slow throughout run. Longest run in a long time!
7/30 Sat: 4.99 km, 5:34/km - recovery run, my legs were very heavy and tired from the night before
7/31 Sun: planned rest day
Weekly Totals: 7 runs, 45-46 miles
8/1 Mon: AM - 3.25 miles, 8:22/mile - easy run
PM - 5.25 miles, 8:35/mile - recovery run, still feeling the effort from the Friday before
8/2 Tue: 4.5 miles, 8:00/mile - easy run on treadmill with 1% incline
8/3 Wed: unplanned rest day
8/4 Thu: 7.86 miles - 1 mile warmup, 5.25 mile high-end aerobic run @ 6:44/mile, 1.61 mile cooldown
8/5 Fri: AM - 3.25 miles, 8:19/mile - easy run on treadmill with 1% incline
PM - 5.11 miles, 8:38/mile - recovery run, legs were heavy and tired and I had a hard time keeping them moving
8/6 Sat: 11.05 miles, 8:09/mile - horrible run! I was hoping to run about 8 minute pace, which should have been easy, but I could not even get on pace the first few miles. The effort was much greater than it should have been. I told myself to just find a comfortable pace and get through the run. The last 4 miles were a death slog! I really fell off the pace the last two miles because they were all uphill. I almost passed out afte 10 miles.
8/7 Sun: 4.1 miles, 8:14/mile - easy, barefoot run on grass/trails
Weekly Totals: 8 runs, 44.37 miles
4 of the last 5 weeks have been 40+ miles. The one that wasn't was a cutback week. The plan is to get 40+ in this week as well and then take another cutback week. I'm starting to add strides back in one day a week. Hopefully this will provide a little more added efficiency to my stride.
I have noticed a marked improvement in my strength. What I mean is that I finished up the tempo run and high-end aerobic run the last two weeks feeling strong versus the straining I experienced on my first few tempos back. It's nice to end a harder effort with a feeling of confidence and steady progression.
My malalignment continues to be an issue. My left achilles is still sore and tight after almost every run and when I wake up in the mornings. I continue to focus on doing the eccentric calf raises. I am reading the book my doc recommended called "The Egoscue Method of Health Through Motion." The next day or two I hope to start performing the exercises to realign my pelvis and shoulders. I also have a few appointments to schedule to receive manually therapy to assist in this process. This remains the key as to whether I will be able to "get serious" again.
I am planning on running the Coal Creek Crossing in Louisville the first weekend in September. I plan to just try and maintain a 6:30 pace, and go after it the last few miles if I'm feeling good physically. I've wanted to run this race for a few years, so I figured why not. It'll be a good gauge as to how far I've come in the last 4 months. Plus, if by some miracle my alignment improves, I'll have a good starting point for future workouts.
I continue to be encouraged by my progress. Not only that, but I feel as though I have a plan in place that will provide a more concrete answer as to whether my physical health will allow for a return to training and chasing my goals.
7/26 Tue: AM - 3.25 miles, 8:28/mile - on treadmill with 1% incline
PM - 8.18 km, 5:01/km - easy run
7/27 Wed: 7.25 miles - 2 mile warmup with a few drills, 3.25 mile tempo @ 6:14/mile, 2 mile cooldown
7/28 Thu: 8.88 km, 5:07/km - easy run with 4 x 100m strides
7/29 Fri: 22.89 km, 6:05/km - on Eldorado Mountain trails with 900+ ft of climbing in first 5 miles - pacing a friend from work through a long run and we had to slow throughout run. Longest run in a long time!
7/30 Sat: 4.99 km, 5:34/km - recovery run, my legs were very heavy and tired from the night before
7/31 Sun: planned rest day
Weekly Totals: 7 runs, 45-46 miles
8/1 Mon: AM - 3.25 miles, 8:22/mile - easy run
PM - 5.25 miles, 8:35/mile - recovery run, still feeling the effort from the Friday before
8/2 Tue: 4.5 miles, 8:00/mile - easy run on treadmill with 1% incline
8/3 Wed: unplanned rest day
8/4 Thu: 7.86 miles - 1 mile warmup, 5.25 mile high-end aerobic run @ 6:44/mile, 1.61 mile cooldown
8/5 Fri: AM - 3.25 miles, 8:19/mile - easy run on treadmill with 1% incline
PM - 5.11 miles, 8:38/mile - recovery run, legs were heavy and tired and I had a hard time keeping them moving
8/6 Sat: 11.05 miles, 8:09/mile - horrible run! I was hoping to run about 8 minute pace, which should have been easy, but I could not even get on pace the first few miles. The effort was much greater than it should have been. I told myself to just find a comfortable pace and get through the run. The last 4 miles were a death slog! I really fell off the pace the last two miles because they were all uphill. I almost passed out afte 10 miles.
8/7 Sun: 4.1 miles, 8:14/mile - easy, barefoot run on grass/trails
Weekly Totals: 8 runs, 44.37 miles
4 of the last 5 weeks have been 40+ miles. The one that wasn't was a cutback week. The plan is to get 40+ in this week as well and then take another cutback week. I'm starting to add strides back in one day a week. Hopefully this will provide a little more added efficiency to my stride.
I have noticed a marked improvement in my strength. What I mean is that I finished up the tempo run and high-end aerobic run the last two weeks feeling strong versus the straining I experienced on my first few tempos back. It's nice to end a harder effort with a feeling of confidence and steady progression.
My malalignment continues to be an issue. My left achilles is still sore and tight after almost every run and when I wake up in the mornings. I continue to focus on doing the eccentric calf raises. I am reading the book my doc recommended called "The Egoscue Method of Health Through Motion." The next day or two I hope to start performing the exercises to realign my pelvis and shoulders. I also have a few appointments to schedule to receive manually therapy to assist in this process. This remains the key as to whether I will be able to "get serious" again.
I am planning on running the Coal Creek Crossing in Louisville the first weekend in September. I plan to just try and maintain a 6:30 pace, and go after it the last few miles if I'm feeling good physically. I've wanted to run this race for a few years, so I figured why not. It'll be a good gauge as to how far I've come in the last 4 months. Plus, if by some miracle my alignment improves, I'll have a good starting point for future workouts.
I continue to be encouraged by my progress. Not only that, but I feel as though I have a plan in place that will provide a more concrete answer as to whether my physical health will allow for a return to training and chasing my goals.
Subscribe to:
Posts (Atom)