M'kay

LM warmup, 13 miles in 1:38:57, 7:32/mi, HR 154, w/ last 6.5 miles MP-effort, & stretching.

Warmer and some light rain today (42F).  The roads were pretty clear so back outside for today's run.  Yesterday's run was fatiguing and I was still feeling some of the effects today, but once I got moving things went pretty well.  Pushed the pace on the back half into marathon-effort....the pace isn't really there yet but the effort was good.  Ideally, I'd have another 3 months before marathon day, but I suppose 45 days or so will have to do.  If I can just manage to stay healthy and complete a couple more 20+ mile runs, perhaps things won't be so bad.

LM warmup, 8 treadmill miles in 1:02:10, 7:46/mi, incline 1, w/ 12 x 12 sec treadmill hill sprints at incline 15, max speed (~9.5-10 mph), & stretching.

Long work day, so the run happened late.  Didn't feel up to the dark and the winds, so onto the treadmill.  I'm almost beginning to like the treadmill.  Definitely easier on the legs and the feet.

LM warmup, 9.11 treadmill miles in 1:06:11, 7:16/mi, w/ 2 mile warmup, 2 x 15 min Tempo Intervals (2.25 mi, 6:40/mi (5:55/mi adjusted) & 2.27 mi, 6:36/mi (5:51/mi adjusted)) w/ 3 min rest, 2 mile cooldown.

Another late day run.  2x15 min intervals this week instead of 3x10 min last week, run a tad slower.  The conversions still seem like they come from dreamland, so I'll just accept another feel-good workout.

LM warmup, 8 treadmill miles in 1:02:16, 7:47/mi, incline 1, & stretching.

Nothing special. 

LM warmup, 20.24 miles in 2:33:14, 7:34/mi, HR 154, w/ 15.24 road miles (until my left foot started hurting) and then 5 more on the treadmill, with inclines ranging from 1 to 3, pushing MP off and on for the last 5 miles at tempo pace the last mile and a quarter.  Stretching and core workout.

At the 90 minute mark, the nausea started again.  Ate a cliff bar, which helped some.  Left foot started hurting around mile 13 and I decided to finish on the treadmill since the goal was to get the mileage in and save the body for more running next week.  Pushed the pace over the treadmill miles but really felt like crap.  Not sure what gives, but these long runs are still the ones that give me the most problems this training cycle.  

The treadmill is helping me run the higher mileage by keeping my muscles, tendons and ligaments healthy, but my legs and feet aren't getting adjusted as well to the beating they'll take on the road.  I suppose being able to run the mileage is better than being hurt, but at some point I'll need to get some more road mileage or I'll fall apart in Boston. 

First 70+ mileage week in a loooooong time. 

LM warmup, 8.05 miles in 1:02:03, 7:42/mi, HR 147 w/ 12 x 12 sec Hill Sprints & stretching.

Legs a bit sore at first from yesterday but loosened up well and a good run resulted.  Hill sprints were meh. 

LM warmup, 11 treadmill miles in 1:23:11, 7:33/mi, w/ 2 mile warmup @ incline 1, 5 x 1 mile repeats w/ 3 min rest @ incline 5 (6:17/5:37, 6:16/5:36, 6:13/5:34, 6:11/5:32, 6:16/5:36), 3 x 1 min on/off @ incline 10, 2.05 mile cooldown, core workout & stretching.

Woke up tired today and it didn't get any better.  Was dreading the workout so even though it was nice outside today, opted for the treadmill later.  The first repeat hurt but I settled in and got through all 5.  Could've probably squeezed out a 6th, but on the 3rd 1 min repeat I was glad I hadn't because I was toast.  Glad I got it done. 

LM warmup, 14 mile progression run in 1:44:50, 7:29/mi, HR 156, w/ last 6 miles moderate (MP) effort & stretching.

Late day run.  Fortunately, the nasty weather didn't get here today, so I managed to catch a nice evening to run in.  Pushed the last 6 miles, most of which was downhill, so my knees and legs are feeling it. 

LM warmup, 8 treadmill miles in 1:01:36, 7:42/mi, w/ 15 x 12 sec "hill" sprints (incline 15, max speed ~ 10MPH) & stretching.

Legs a bit wobbly today.   

Spent the day with mild to moderate nausea for some unknown reason.  Decided to give the body a break.

LM warmup, 8 treadmill miles in 1:00:56, 7:37/mi & stretching.

Runs like today's remind me why my occupation (sitting in front of a computer all day long) and running can be incompatible.  I obviously did not get up and move around enough today.  Everything was tight and took about 5 miles to loosen up.  Then I pushed the pace a bit. 

LM warmup, 8.14 miles in 1:05:59, 8:06/mi, HR 141.

What a disaster.  Another long run cut way too short.  Just didn't have the energy to run, much less the energy to run long.  I knew it was bad at the start but by 5 miles I was just trying to get enough for a "normal" day.  Even with stopping when I did, my left achilles was sore.  

LM warmup, 8 treadmill miles in 1:02:46, 7:51/mi & stretching.

Better than yesterday but not by much.  Still tired.   

LM warmup, 11.14 miles in 1:26:12, 7:44/mi, HR 155, w/ 2 mile warmup, 2 x Drills, 6 x Strides, 5 x 1 mile w/ 3 min rest, 3 x 1 min on/1 min off, 2 mile cooldown, core workout & stretching.

Wasn't feeling too into this workout, but I needed to get one in on the roads badly.  The strides and drills helped to perk up the legs, but the mile repeats were still brutal.  4 uphill (6:34, 6:57, 7:14, 6:43), 1 downhill (5:51), all hard.  Even the 1 minute repeats were hard...the last 20 seconds or so of each felt like I was drowning and couldn't breathe while my legs just wanted to fall off.  I have the feeling I'll sleep like a baby tonight.

LM warmup, 8 treadmill miles in 1:01:42, 7:43/mi, incline 1 & stretching.

Ran out of time for a longer run, so I moved tomorrow's easy run to today. 

LM warmup, 11.76 miles in 1:26:45, 7:23/mi, HR 160, w/ 2 mile treadmill warmup, 3 x 15 min Tempo Intervals w/ 4 minutes rest, 2 mile cooldown & stretching.

One of those brutally honest workouts where you wish you were in better shape but you're just not.  Hopped on the treadmill for the 2 mile warmup, then noticed the skies had cleared and it was no longer hailing, so jumped onto the roads for the remainder.  First interval has a small overall climb, but I was lagging even on the first downhill part.  Really felt like calling it quits then, but pressed on.  Second interval was almost all uphill and I just tried to survive it in as much discomfort as I could handle.  Next.  Third was better, probably because it had a net downhill after the initial 3/4 mile uphill section, but legs were pretty shot towards the end.  Stumbled home during the cooldown.

Dealing with some persistent gastro issues the past few weeks and they seem to be getting worse.  I may need to go get my gut checked out.  Dunno if that's factoring into my on-off energy levels or my fitness levels which seem to bounce around from day to day.

LM warmup, 12.02 miles in 1:35:23, 7:56/mi, HR 143 & stretching.

Legs very tired today, no energy.  Hips & hamstrings very tight the first 4 miles.  Only managed to dip under an 8 min pace when the last 4 miles went pretty fast on the downhill return.  Cut it 2 miles short to save myself for a solid long run on Saturday. 

LM warmup, 8 treadmill miles in 1:02:51, 7:51/mi & stretching.

Took 5 miles to warm up but then things went from slow to okay. 

LM warmup, 24 miles in 3:07:45, 7:48/mi, HR 148 & stretching.

Finally, a decent long run.  Felt more like taking a nap at the start, but was actually a bit better rested than the last couple of weeks.  Made it to the halfway mark without feeling too terrible, so I started having some thoughts of going 24 instead of the planned 22.  Even at the end, I was tired and hungry but could've kept going for another couple of miles.  None the worse for wear afterwards.  About the only issue was GI related and two pit stops took care of that problem.  Now to get a couple more good ones in.... 

LM warmup, 8 miles in 1:02:28, 7:48/mi, HR 140 & stretching.

Flying in an airplane the day after a 24 mile run resulted in a very stiff and sore Dale.  Loosened up at the 3.5 mile mark just enough to dip below the 8 min pace. 

LM warmup, 8.64 miles in 1:08:00, 7:52/mi, HR 148, w/ 2 mile warmup, 3 x 1 mile repeats w/ 3 min rest, 3 x 1 min on/off repeats, 2+ mile cooldown & stretching.

Tired today.  Quantity of sleep was good but quality sucked and the time change and the mileage last week and......ok, so I'm whining but the body was tired.  Since this is a travel week, I figured this would be a cut-back week so I'd try to get at least 3 mile repeats in if 5 wasn't in the cards.  The warmup miles were around an 8:30 pace and the hr was low but the effort higher than it should've been.  An unscheduled pit stop, then into the mile repeats.  First in 6:08....plenty of turns and plenty hard.  Second in 6:07, still plenty of turns and was really feeling fried towards the end.  Third was in 6:19, barely hanging on, knowing this was going to be the last one.  Punted on 4 and 5 and dove into the 3 x 1 min on/off repeats, which went okay (5:17/mi, 4:59/mi, 4:52/mi paces), then onto the cooldown which was slow and I was done.

LM warmup, 8.37 miles in 58:49, 7:01/mi, HR 157, w/ 2 mile warmup, 6.37 miles @ MP/effort (7:01, 7:02, 6:42, 6:40, 6:29, 6:28, 2:20 (6:14/mi)), & stretching.

Feeling the mild nausea that's been plaguing me lately again today.  Decided to push thru to get a shorter but decent workout in.  First 2 MP/effort miles tough and just wasn't clicking.  Then the pace dropped at the same effort level into the low 40s....nice.  Then, unexpectedly, the pace dropped for the last 2+ miles into the high 20s.  Very nice.  Finished up and the nausea returned and settled in for the evening.  after having put up with it for this long, I think maybe it's time to go see the doc. 

LM warmup, 8.03 miles in 1:00:46, 7:34/mi, HR 156 & stretching.

Surprisingly good easy miles.  Legs a bit uncooperative at first but the pace was good throughout.  

LM warmup, 9.38 miles in 1:09:54, 7:26/mi, HR 151, w/ 2 mile warmup, 2 x 15 min Tempo Intervals (2.28 miles @ 6:35/mi, 2.35 miles @ 6:23/mi) w/ 4 minutes rest, 2 mile cooldown & stretching.

Tired today and didn't feeling like running this hard workout.  Cool outside with a stiff breeze.  First repeat felt bad.  Second better but still not great.  The last 2 miles of Tuesday's "medium" workout where I was aiming for MP miles were just as fast/faster than these efforts.  Oh well.  Headed back home tomorrow, so an early 4am wakeup. 

LM warmup, 20 miles in 2:33:06, 7:39/mi, HR 150 & stretching.

Still tired from travel and the GI distresses of late are really taking a toll.  So much of a toll that it took over 3 hours to get today's run in.  Wednesday's doctor's appointment can't come soon enough. 

LM warmup, 8.15 miles in 1:03:41, 7:48/mi, HR 146 & stretching.

Not bad for the day after a 20 miler.  More GI woes. 

LM warmup, 11.25 miles in 1:26:26, 7:40/mi, HR 157, w/ 2 mile warmup, 2 x Drills, 6 x Strides, 5 x 1 mile repeats (4 uphill, 1 downhill in 6:29, 6:50, 6:56, 6:32, 5:40), 3 x 1 min on/off (4:53/mi, 4:53/mi, 4:46/mi pace), 2+ mile cooldown & stretching.

Good sleep the last few days but still felt like crap.  Nearly bailed again after the warmup but took a pit-stop and got back at it.  Repeats actually better than 2 weeks ago on the same terrain...every one of the mile repeats was 5 to 20 seconds/mile faster.  By the time the one minute repeats arrived, I was pretty spent and really suffered the last 30 seconds of each of the short repeats.  Shuffled back the last 2 miles.  

LM warmup, 8.08 miles in 1:02:22, 7:43/mi, HR 148 & stretching.

A long work day so I didn't get a medium workout in.....had to settle for an end-of-the-day easy run instead.  Worn out enough that I almost let my brain talk me out of heading out at all... 

LM warmup, 8 total miles in ~ 1 hour, ~ 7:30/mi & stretching.

Not my day.  My doctor told me he suspects Celiac Sprue is causing my GI distress, so while I wait on blood test results, I get to start a no-gluten diet.  No way to know if all this GI distress I'm dealing with right now will even subside by Boston.  Then, I made it 6.21 miles on my treadmill when it started making awful noises and the belt started bunching up.  Okay, so I shouldn't have expected this ~ $150 treadmill that I bought at Kmart over 10 years ago to have lasted as long or as well as it did, but now?  Really?   

LM warmup, 11.06 miles in 1:18:51, 7:07/mi, HR 160, w/ 2 mile warmup, 9+ miles @ MP & stretching.

MP miles in 7:26, 7:27, 7:36, 7:42, 6:53, 6:16, 6:16, 6:17, 6:11.  First 4 were uphill, 5 was mix, last 4 downhill.  One GI-induced pit-stop at mile 7, otherwise feeling pretty good Gi-wise until the very end.  Rained the entire time.