Aight. I did my 5 weeks off and my 5 mile week. I am going to attempt to make a comeback now. I'm not 100% confident it will work. I still feel tinges in the tendon every now and then.
I went to my first ART session yesterday and it was a very positive experience. Also, it is covered by insurance. That is a huge plus. The therapist thought the tendon felt great.
So without further ado here is the week of 10/18/2009
Sun 4 easy
Mon 5 easy
Tues OFF
Wed 6 easy
Thur OFF
Fri 5 easy
Sat 8 easy
Tot 29 (Yup, going large. I know)
Tuesday, October 27, 2009
Monday, September 21, 2009
Posterior Tibial Tendonitis 3:39 PM
Uff. Its ugly. 6ish months off + 10 lbs of weight. Pretty miserable.
Monday, July 20, 2009
Training July12-July18 7:39 AM
I had a cut back this week. I had a work trip down to San Diego which contributed to a needed day off on Thurs. I must say the Daniels workout on Saturday was BRUTAL. I was so gassed on my last 3 tempo miles from 14-17.
12-Jul Sun 11.0 @ 7:30
13-Jul Mon 12.0 @ 7:14
14-Jul Tue 6.0 @ 7:54
15-Jul Wed 17.0 @ 7:00 incl 7x1mile @ 6:09, 6:04, 6:11, 6:05, 6:01, 6:04, 6:05
16-Jul Thu OFF
17-Jul Fri 8.0 @ 7:45
18-Jul Sat 20.0 @ 7:02 incl 4x1mile 6:01, 6:04, 6:04, 6:06; 3mile tempo @ 6:13
Tot: 74
12-Jul Sun 11.0 @ 7:30
13-Jul Mon 12.0 @ 7:14
14-Jul Tue 6.0 @ 7:54
15-Jul Wed 17.0 @ 7:00 incl 7x1mile @ 6:09, 6:04, 6:11, 6:05, 6:01, 6:04, 6:05
16-Jul Thu OFF
17-Jul Fri 8.0 @ 7:45
18-Jul Sat 20.0 @ 7:02 incl 4x1mile 6:01, 6:04, 6:04, 6:06; 3mile tempo @ 6:13
Tot: 74
Sunday, July 12, 2009
Training for week of July 5th and midsummer half marathon. 11:19 AM
I've been slacking off bigtime lately party because work has been really busy and I've had a hard time being excited about running. Not slacking in the mileage department, just in the race report and general excitement department. I think I'm 3 Race reports behind now.
1) Sawtooth Relay
2) Main Street Mile
3) Fit for Life Half Marathon.
I've had a hell of a time maintaining my weight even though I'm dropping some really nice mileage. Bottom line is, my eating is completely out of control. Anyway, I had a really nice half marathon this weekend to top out a 90 mile week. I'll try and get a report up on the blog at some point.
5-Jul Sun 21.0 @ 7:16
6-Jul Mon 7.0 @ 7:51
7-Jul Tue 12.0 @ 7:09
8-Jul Wed AM 8.0 @ 7:31 / PM 10.0 @ 6:54
9-Jul Thu AM 7.0 @ 7:58 / PM 4.0 @ 7:42
10-Jul Fri 5.0 @ 8:09
11-Jul Sat 1.0 Warmup @ 8:32
11-Jul Sat 13.1 Race in 1:19:10 (6:03 mpm)
11-Jul Sat 2.0 Cooldown @ 8:14
Total: 90 miles
1) Sawtooth Relay
2) Main Street Mile
3) Fit for Life Half Marathon.
I've had a hell of a time maintaining my weight even though I'm dropping some really nice mileage. Bottom line is, my eating is completely out of control. Anyway, I had a really nice half marathon this weekend to top out a 90 mile week. I'll try and get a report up on the blog at some point.
5-Jul Sun 21.0 @ 7:16
6-Jul Mon 7.0 @ 7:51
7-Jul Tue 12.0 @ 7:09
8-Jul Wed AM 8.0 @ 7:31 / PM 10.0 @ 6:54
9-Jul Thu AM 7.0 @ 7:58 / PM 4.0 @ 7:42
10-Jul Fri 5.0 @ 8:09
11-Jul Sat 1.0 Warmup @ 8:32
11-Jul Sat 13.1 Race in 1:19:10 (6:03 mpm)
11-Jul Sat 2.0 Cooldown @ 8:14
Total: 90 miles
Monday, June 15, 2009
Training June 7th - June 13th 3:08 PM
Sun 17.0 @ 7:13
Mon 7.0 @ 8:08
Tue 11.0 @ 7:25
incl. 2x200 2x400 2x800 2x400 2x200 @ 37, 37, 74, 76, 2:45, 2:43, 76. 75, 35, 34
Wed AM 5.0 @ 7:40 / PM 13.0 @ 7:14
Thu AM 6.0 @ 8:13 / PM 5.0 @ 8:56
Fri 11.0 @ 7:19
Sat Sawtooth Relay
-> First Leg Galena Summit Accending 1330ft from 7370 to 8700 ft: 5.4 @ 8:17
-> Last Leg: 2.5 @ 5:51
Total: 83
I'll have a much more detailed Sawtooth report coming soon. I need to get all the pictures together.
Mon 7.0 @ 8:08
Tue 11.0 @ 7:25
incl. 2x200 2x400 2x800 2x400 2x200 @ 37, 37, 74, 76, 2:45, 2:43, 76. 75, 35, 34
Wed AM 5.0 @ 7:40 / PM 13.0 @ 7:14
Thu AM 6.0 @ 8:13 / PM 5.0 @ 8:56
Fri 11.0 @ 7:19
Sat Sawtooth Relay
-> First Leg Galena Summit Accending 1330ft from 7370 to 8700 ft: 5.4 @ 8:17
-> Last Leg: 2.5 @ 5:51
Total: 83
I'll have a much more detailed Sawtooth report coming soon. I need to get all the pictures together.
Sunday, June 07, 2009
It is starting to get hot. Training May 30th - Jun 6th 6:55 AM
31-May Sun @ 17.0 @ 7:26
1-Jun Mon 7.0 @ 8:00
2-Jun Tue 10.0 @ 7:14
Including 10x400m @ 84, 86, 83, 82, 84, 84, 84, 82, 80, 77 avg 83
3-Jun Wed Lunch 12.0 @ 7:16 / PM 4.0 @ 7:00
4-Jun Thu AM 4.0 @ 8:19 / Lunch 7.0 @ 8:07
5-Jun Fri AM 4.0 @ 7:39 / Lunch 9.0 @ 7:04
Lunch workout went like this:
2x2 tempo @ 6:14, 6:11, 5:59, 6:03 5x200m @ 36, 36,35,34,33
6-Jun Sat 8.0 @ 8:13
Total: 82
I was really happy to get the mileage into the 80's this week. Next week will be a slight cutback with a relay "race" on Saturday. I used some extra doubles to get the boost in mileage this week. I felt the cumulative fatigue on Wednesday's 12 miler in 80 degree heat. I also found I didn't really have time to do all my normal core workouts because I was just tired and wanted to be lazy at night. Other than that it worked out pretty decently.
I've been dragging through these anaerobic miler workouts (like what you see on Tuesday). I have been running my first few 400's of the workout too fast and burning myself up for the later sets. This time I tried to check my garmin for the paces to keep right around 81 and it was a complete and utter failure. Finally by the 10th repeat I was so frustrated I just put the afterburners on and came in with a 77. The chances of a 4:59 mile are basically 0 at this point. Again, I think I would be extremely lucky to clock a 5:1x.
Friday's lunch workout was the highlight of this week. Again, I came into this workout with the idea of easing into it instead of burning myself up on the first couple miles. It worked out out really well in this case with my second 2 mile tempo set coming in faster than I expected, and much less painfully than last week. The 5x200m w/ 200 rest at the end really helped to add some muscle fatigue for Saturday's recovery run. Now only if I could run at 33s/200m pace for 1 mile :). I'm not holding my breath.
1-Jun Mon 7.0 @ 8:00
2-Jun Tue 10.0 @ 7:14
Including 10x400m @ 84, 86, 83, 82, 84, 84, 84, 82, 80, 77 avg 83
3-Jun Wed Lunch 12.0 @ 7:16 / PM 4.0 @ 7:00
4-Jun Thu AM 4.0 @ 8:19 / Lunch 7.0 @ 8:07
5-Jun Fri AM 4.0 @ 7:39 / Lunch 9.0 @ 7:04
Lunch workout went like this:
2x2 tempo @ 6:14, 6:11, 5:59, 6:03 5x200m @ 36, 36,35,34,33
6-Jun Sat 8.0 @ 8:13
Total: 82
I was really happy to get the mileage into the 80's this week. Next week will be a slight cutback with a relay "race" on Saturday. I used some extra doubles to get the boost in mileage this week. I felt the cumulative fatigue on Wednesday's 12 miler in 80 degree heat. I also found I didn't really have time to do all my normal core workouts because I was just tired and wanted to be lazy at night. Other than that it worked out pretty decently.
I've been dragging through these anaerobic miler workouts (like what you see on Tuesday). I have been running my first few 400's of the workout too fast and burning myself up for the later sets. This time I tried to check my garmin for the paces to keep right around 81 and it was a complete and utter failure. Finally by the 10th repeat I was so frustrated I just put the afterburners on and came in with a 77. The chances of a 4:59 mile are basically 0 at this point. Again, I think I would be extremely lucky to clock a 5:1x.
Friday's lunch workout was the highlight of this week. Again, I came into this workout with the idea of easing into it instead of burning myself up on the first couple miles. It worked out out really well in this case with my second 2 mile tempo set coming in faster than I expected, and much less painfully than last week. The 5x200m w/ 200 rest at the end really helped to add some muscle fatigue for Saturday's recovery run. Now only if I could run at 33s/200m pace for 1 mile :). I'm not holding my breath.
Monday, June 01, 2009
Training 24-May through 30-May 8:04 PM
24-May Sun 16.0 @ 7:25 (Colorado Springs)
25-May Mon 7.0 @ 7:43
26-May Tue 10.0 @ 7:22
27-May Wed 12.0 @ 7:12 10x400m @ 78, 78, 80, 83, 81, 81, 81, 82, 83, 80 avg 81
28-May Thu AM 4.0 @ 8:04 / PM 7.0 @ 8:10
29-May Fri 10.0 @ 7:12 2x2mi Tempo @ 6:01, 6:10, 6:09, 6:12
30-May Sat 8.0 @ 8:08
Total: 74
Lots of nice quality this week. As you can see I'm still nowhere close to where I need to be for a 4:59 mile. Those 10x400m (actually they are 10x0.25mile, I use my garmin program) need to be about 74-76 rather than 78-83. I think I might have enough for a 5:2low or 5:1high but any better than that is really pushing it. I just do not have the anaerobic endurance I need for these short races. I really can't emphasize how terrible those workouts on Wednesday and Friday felt. I really dislike running that fast. It is EXTREMELY uncomfortable for me.
So far my weight loss plans have gone pretty poorly. I'm still sitting at 165. I really belive I need to be around 155 by october to break 2:50.
25-May Mon 7.0 @ 7:43
26-May Tue 10.0 @ 7:22
27-May Wed 12.0 @ 7:12 10x400m @ 78, 78, 80, 83, 81, 81, 81, 82, 83, 80 avg 81
28-May Thu AM 4.0 @ 8:04 / PM 7.0 @ 8:10
29-May Fri 10.0 @ 7:12 2x2mi Tempo @ 6:01, 6:10, 6:09, 6:12
30-May Sat 8.0 @ 8:08
Total: 74
Lots of nice quality this week. As you can see I'm still nowhere close to where I need to be for a 4:59 mile. Those 10x400m (actually they are 10x0.25mile, I use my garmin program) need to be about 74-76 rather than 78-83. I think I might have enough for a 5:2low or 5:1high but any better than that is really pushing it. I just do not have the anaerobic endurance I need for these short races. I really can't emphasize how terrible those workouts on Wednesday and Friday felt. I really dislike running that fast. It is EXTREMELY uncomfortable for me.
So far my weight loss plans have gone pretty poorly. I'm still sitting at 165. I really belive I need to be around 155 by october to break 2:50.
