Sunday, January 27, 2008

1/21 - 1/27

This week I took off 3 consecutive days (Wed., Thur., and Fri.) to attempt to heal my injury. It seems to have paid off.

Date: 1/21/2008 10:15 AM
Type: Long
Course: MKT - Miscellaneous
Distance: 16 miles
Duration: 2:07:40
Pace: 7:59 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Weather: 34° F, Partly Cloudy
Notes: Very inconsistent splits running on the flat trail. Mile 5 - 7 calf bothered me the most and then I noticed if I sped up, it almost felt normal.

M1 - 8:16
M2 - 7:50
M3 - 7:45
M4 - 7:52
M5 - 8:19
M6 - 8:48
M7 - 8:55
M8 - 8:05
M9 - 7:47
M10 - 7:51
M11 - 7:37
M12 - 7:30
M13 - 7:33
M14 - 7:44
M15 - 8:02
M16 - 7:44

Date: 1/22/2008
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Notes: skipped PT exercises

Date: 1/24/2008 5:45 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Skipped PT exercises.

Date: 1/26/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 18.1 miles
Duration: 2:20:23
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 27° F, Sunny
Notes: I wasn't sure I could keep up with the Lunatics today so ran with the Column's group. Ended up running the first 10 miles with Gary who really pushed the pace. He had already run 6 before the 10. We ran 7:41 average pace and had 3 sub-7s.

I added 8 mi to Column's run. On my own, I did not keep up the pace, but still decent overall. I could feel some tightness in tendons, but never very bad. Hills were a little easier than last week. After the run, a little soreness, but not bad. Went to D&H and purchased an ankle support which seems to help when walking. I'm going to try running with it.

Date: 1/27/2008 1:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8 miles
Duration: 1:18:11
Pace: 9:47 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Heart Rate: Average: 136
Misc: Quality: 9/10, Effort: 6/10
Weather: 59° F, Sunny
Notes: Ran with Dan S., Dan H., and Hugh. Beautiful day for running in short sleeves and shorts. I've never seen so many cars in the parking lot when we got back. Ran into Deanna on the Trail. She said she was running her own 50K.

Date: 1/27/2008 3:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 37:53
Pace: 9:29 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 52° F, Sunny
Notes: Good run! Everything felt pretty good for both runs today. Things are looking up!

Running: 54.2 Mi - 7:28:23

Weights: 1 hr 13 min

YTD Running: 200.4

February 2-Nut Race 5K
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
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