Week 5...7/24-7/30/11

The goal is more strides this week and trying to hit 35-36 miles for the week.

Sun- 45:35 (6.2)

I normally take Sundays off, but Jeff called yesterday so I opted for some company and ran early with he and Andy at their usual brisk pace (faster than mine anyway).

Mon- 1:16:48 (10.0)

Ran w/Ike. Kept it easy. Last couple miles I was a little out of my comfort zone and could feel the fatigue. I will be happy when I get back to that not happening until 12 or so...

Tues-off

Wed- 5.5 total miles

1up, 4x100m strides...18sec

2x400m...1:27 (target was 6min pace)

4x200...39sec (projected repeat pace of 40) , 2.5 down

jog/full recovery (120bpm) after everything

I was just going to do an easy 5 with strides, but with my thoughts of a 5k this weekend I wanted to see what 6s felt like. I was comfortable on all of them but was a little distressed with the length of my recovery. Two years ago I was running 5:50 mile repeats and was ready to go in 60 sec or less. Today I had to stand there for 4 minutes after one of my 200s. All in all it's not to bad for a fat guy (172lbs). I guess I can't coach patience and have none myself.

Thurs-53:15 (7.0) w/Ike in the 'Pont
This was to be an easy day but when the first 3 miles of an out and back are downhill...Coming back was closer to a tempo effort even if the pace was just under 8s. I couldn't justify making Ike run any slower and Saturday is just a fitness check.

Fri- 30:53 (4.0)

Sat- 2.5up, 18:22 Save the River "5k", 1 down

I wasn't sure what to expect so I just watched the HR and hit all three of of the 3.02 miles at 6:04-6:05. I have zero speed and this felt more like a half marathon than a 5k effort. That may be somewhat due to the pace :) With the heat (10am start) and not feeling 100% I will take this as a decent starting point with hope that I can be into the high 17s in a few weeks.

Weekly Recap...

I am happy with this week. I was little high on the mileage with 39, which is cool and 2 quality days (3 if you count the 3 mile hill on Thursday). With a race time under my belt I have a legit place to start from as we look to get on the track next week for some early quality.

Week 4...7/17-7/23/11

Week four rounds out my first full month. I have made it to 30 miles with my body seeming to tell me that I am definitely another year older :)

Sun-off

Mon- 1:03:30 (8.2) w/Ike

I am going to start running Ike's long days with him because besides the Ottawa Half, this was my first hour+ run since April 3rd. It is only the 4th this year.

Tues-36:55 (5.0)

This was a bit of a fartlek as I worked in 6x150-160m strides on the half mile starting at mile one. My rough guess would put them at low six minute pace, fast enough for me.

Wed- 45:09 (6.0)

I don't know how I got talked into this one, but we ran at 2:45 in 90 degree heat and humidity. We stopped three times, twice for water and I was still a hurtin' unit. I don't know how we managed to avg 7:30s.

Thurs- meant to run 7 with Ike this evening but the heat index was still above 100 degrees at 6:30 so I bailed. I don't know how Ike did it.

Fri- 57:23 (7.2)

I still wanted that 7mi, but I was running by 6:30am to beat the heat and this one was rough

Sat- 37:43 (5.0)

Ran early again and wanted another set of strides for the week so I ran 6x100m after the run. I used the Garmin and calculated a pace for the strides around 5:20/mi which is a little better.

Not a bad week. Almost 32 miles (4hr3min) with an avg HR of 142 and an avg pace of 7:38/mi. I was thinking about running the Seaway Fest 4 Miler, but I don't think I am quite ready and I have been having some issues with my left quad in the last few days, some tightness that I need to work out. Besides Jeff called and says they are running tomorrow morning and I think that that is probably better for me right now anyway.

Week 3...7/10-7/16/11

I am still hanging in there at week three and something feels like it is starting to click. This week I wanted to again add a few miles to the total, but also decided that I needed to try to up my avg day to a 5 miler.

Sun-off

I rolled my left ankle pretty hard yesterday afternoon and it is swollen and bruised

Mon-off

Probably could have run, but I am getting a little smarter in my old age

Tues-36:44 (5.0)

Wed-37:38 (5.0) w/Ike in the 'Pont

Thurs-37:24 (5.0)

Fri- 29:31 (4.0)

I wanted the CCT 1/2 mi hill to see what I could run without torquing it too hard (managed about 7:30 pace)

Sat- 36:54 (5.0)

Week 3 was a little spotty with three days off, but the only other bad thing I can say about this week was the lack of variety. I will have to start running longer if only to switch up my loops. I got in 24 miles (2hr58min) at an avg HR of 144 and an avg pace of 7:25.

Week 2...7/3-7/9/11

Still not sure what I am shooting for, but Ike said he wants to break 17 minutes in a 5k again, so that sounds like as good a goal as any...I'm in.

Sun- 31:45 (4.0)

Mon- 24:54 (3.3)

Tues-off

Wed-45:13 (6.0) w/Ike in the 'Pont

Thurs- off

Fri- 30:46 (4.0)

Sat- 25:36 (3.3)

20.6 miles for the week (2hr38min) with an avg HR of 145 bpm and an avg pace of 7:41/mile. Each run is still not what I would call easy, but it I can definitely feel like I am making progress.

after the break

After a month off I have taken my first steps...

Mon- 25 minutes (3.3)

Surprised myself with 7:40s even if it did take some effort

Tues- 27 minutes (3.3)

8:10s...knew yesterday was too good to be true

Wed-off

Thurs

am- 26 minutes (3.3)

Trying to keep it under 8s

pm- 52 minutes (6.5)

Out of the blue Ike calls and says "do you want to do an easy 5?" Its Ike and we have not run together in close to 15 years so I can't say no. I say how easy? He says hes been running around 7:30s, but he could do 8s, so I said sure. He shows up and says he wants to run blackdog and I inform him that the loop is closer to 7 than 5. His response is we'll go slow. Well I was feeling alright until about 4 and then struggled through the last few miles. All in all it made for a solid day and certainly helped the week.

Fri- off

Sat- off (still paying for Thursday)