M'kay

LM warmup (10 reps), 20 treadmill miles in 2:34:24, 7:43/mi, HR 157, incline 1, w/ last 5 miles Moderate effort, & stretching.

Left shin still painful at times, so decided to try a treadmill run to leverage better cushioning.  That and the weather outside was windy, rainy, and just downright nasty.  No pain during the run at all (at least, not from the shin), although it did get tough the last 5 miles or so as my hip flexors started tightening up.  Treadmill running definitely works my hip flexors more than outside running does, but I was happy to get the 20-miler done.  Even the slower pace really doesn't bug me much....I'm in the "treadmill running is harder" crowd. 

Leg started hurting during the stretching afterwards but a good icing had it feeling decent again.  We'll see what tomorrow brings.

LM (10 reps), 8 miles in 1:03:05, 7:53/mi, HR 145 w/ 15 x 12 sec Hill Sprints, 1.5 mile walk w/ dogs, PU/Crunches ladder (7 sets), Leg Abduction ladder (4 sets), & stretching.

Finally a true easy effort run.  Left shin pain no more than a 2, but immediately afterwards hit 5.  More icing throughout the day....wondering if my new Asics 2150s are contributing to the problem?

LM warmup (10 reps), 12.06 miles in 1:30:37, 7:30/mi, HR 156, w/ 3 mile warmup, 2 x Strides/Drills, 2 sets of 10 x 0.25K @ 3-5K pace/1 min jog with a complete rest jog between sets, 3 mile cooldown.  1 mile walk w/ dogs, PU/Crunches ladder (7 steps), Abduction leg raises (4 steps), & stretching.

Left shin a 0-3 for the morning, a 5 the first dozen yards or so, 0-2 throughout the run, and up to a 4 afterwards.  Repeats were supposed to be 5-10K pace, so a bit aggressive, but it felt good to get out and run fast again.  I think the shin is improving slowly, but just in case I'm headed to the doctor's office tomorrow evening to get his opinion.

LM warmup (10 reps), 8 miles in 1:03:05, 7:53/mi, HR 146, 1 mile walk w/ dogs, & stretching.

Legs tired.  Left shin 0 before the run, 0-3 during the run, and 2-3 after.  Saw the doc, who confirmed shin splint.

LM warmup (10 reps), 9.54 miles in 1:11:14, 7:27/mi, HR 157, w/ 3 mile warmup, 2 x Strides/Drills, 2 x 10 minute Tempo Interval @ HM/10K pace (repeat 1: 1.57 mi, 6:21/mi, HR 172, repeat 2: 1.62 mi, 6:09/mi, HR 175) with 2 minute rest/jog, 3 mile cooldown.  1.5 mile walk w/ dogs, PU/Crunches ladder (7 rungs), Leg Abduction (4 rungs), & stretching.

Didn't get out until late afternoon today.  Warmup felt okay, but stomach felt a bit off.  First repeat went well; felt easy until the last couple of minute.  Second repeat much harder and stomach wasn't feeling good at all.  Made it through and partway thru the cooldown and had to make a sudden pit-stop.  Left shin still hovering between 0 and 3.

LM warmup (10 reps), 6 miles in 47:32, 7:55/mi, HR 147, w/ 15 x 12 sec Hill Sprints, 1 mile walk w/ dogs, PU/Crunches ladder (7 steps), Leg Abduction (4 steps), & stretching.

Tired today.  Shin pain between 3-5 the entire run.  First few hill sprints were tough to get going....last few legs felt completely spent. 

LM warmup (10 reps), 22 miles in 2:47:49, 7:37/mi, HR 152, w/ 5 x 3 min MP, 3 min easy at 1:45 mark, & stretching.

Cool with a constant drizzle.  2nd long run in 7 days, because tomorrow I'll be flying back east (which takes all day from Seattle).  Felt okay in the early going, keeping things easy.  By mile 10, my right arch was getting rubbed raw, so I stopped to try to adjust the shoe to minimize the abrasion, but finally resigned myself to losing a big chunk of skin by the end of the run.  MP efforts in the middle felt fine, with only the last one starting to feel a touch difficult.  Gel at mile 17.  Emergency pit stop at mile 18.5.  Last 4 miles were tough as I got pretty tired.  Feeling the effects of dehydration afterwards (no water during run).  These runs aren't exactly fun but they are necessary and do make marathoning manageable come race day.

Next week will likely see some reduced mileage to accomodate work and travel stresses.