Fall Racing Season

Week starting Aug 24, 2008

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2008
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Location:

Tarrytown,NY,USA

Member Since:

Jul 20, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

PRs:

400: 53 (97 & 98)

800: 2:01 (98)

1500: 4:17 (98)

5k: 16:35 (08) 16:29 (08)

8k: 28:15 (97)

 

Short-Term Running Goals:

Goals:

  • Set PRs in 800 & 1500, and break 16:00 in 5k, by end of '09.
  • Stay healthy. 

Upcoming races:

Mon Sep 1: New Haven Labor Day 5k

Sun Sep 21: Fifth Avenue Mile NYC

Sun Nov 9: Tarrytown Pilgrim Run 4M

Thu Nov 27: Manchester Road Race 4.7M

 

 

Personal:

I started training again in early '07 after a long hiatus.  I'm 30 and live in Tarrytown, NY, which is 25 miles north of New York City.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.750.005.000.2537.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles in 1:36 at Lake Waramaug.  Ran at around 3 with Chris and Kevin.  Weather was warm and sunny.

The 3 of us started from the beach with the normal counterclockwise route at an easy pace.  We added on the big hill up Strawberry Ridge (also Strawberry Lane) and came down by Hopkins.  When we reached the beach again we were at 70 minutes, probably 8.8M.  (Alana measured the loop and it is 7.6.)  Chris and Kevin bowed out but I wanted to get to 12 for a long run so I started the loop again in the same direction.  Did another 26 minutes out and back.  I was feeling good so I almost committed to another whole loop, but I'm glad I didn't because my right forefoot started to hurt pretty bad by the time I got back.  It has been sore but 12 miles on asphalt with an uneven road surface didn't help.

Monday is a planned day off.

Triax: 107

Adistar: 36

Cumulus: 293

Glycerin: 8

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.005.000.259.00

9M total this morning at 9:30am in 1:05.  Ran on OCA and in RSPP, S/F at SHHS.  Good weather.

Run consisted of a 16 minute warm up, then 15 minutes at tempo pace, 3min rest, 10min tempo, 2min rest, 5min tempo.  (This is a Daniels tempo workout.)  Then the warm down of about 15minutes which included 4 sprints up the steepest part of the hill. 

Alana was using the Garmin so I don't know pace, but I was moving pretty well on the first tempo portion, probably in the 5:50 neighborhood.  Pace fell off on the next 2 tempo portions, however, as I was having some problems concentrating.  All in all, probably averaged 6:00 pace for the 30 minutes of tempo running.  Not a great workout, but I got through it.  The last 4 days I have been completely out of my routine - keeping odd hours, binge eating and drinking way too much, and away from the house a lot.  Given that, I was happy just to start and finish the workout.

Ran in my new NB 826 shoes, which I bought just for up-tempo runs such as today.  They are pretty minimal and don't get in the way much.  The fit is fine.  My left Achilles was pretty sore for the whole run today, and the right one is a bit sore too.  No trouble with forefeet after Sunday's long run when they were sore.  Knees were a bit achey afterwards.

 

Triax: 107

Adistar: 36

Cumulus: 293

Glycerin: 8

NB 826: 9

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8M easy in 57:33.  Ran to Dobbs Ferry and back around 11am.  Weather 75 and nice.  Splits 29:13/28:20.  End HR 145.

Just happy to get this easy run done.  The last couple of days have marked a low point for my running this summer.  Achilles problems, lack of motivation, and aggressive over-eating.  In retrospect, I am overtrained.  I had been red-lining it practically all summer without an easy week, hitting new mileage highs.  It goes to show that if you don't give yourself an easy week once in a while, your body will force you to take it.

After Tuesday's workout my Achilles (left mainly) were in bad shape.  Wednesday I knew there was no point in running, but I skipped cross-training.  Thursday I had intentions of running a track workout, but could not bring myself to do it.  This was my first skipped workout in at least a couple of months. Maybe it's better I skipped it, as it could have really messed up my Achilles.

Late last night I decided I was going to just forget the track workout and run easy today, just to get back on schedule.  I have a race Monday and now it's too close to it to be doing a hard workout and risk hurting myself, so I'm just writing off the speed workout I didn't do.  Will have easy or rest days Saturday and Sunday. 

In an effort to learn something about treating injuries, and preventing tweaks and niggles from becoming injuries, and to indulge my hypochondriac side, I'm going to start tracking leg issues daily.  Here goes:

Left achilles:  Trying to figure out how this happened.  4 big mileage weeks including 3 new weekly highs from July 14 - August 10.  Many of these miles done in old Adistars with 600 miles.  Soles were worn down and shoes were dead.  Speed workout August 11 which I did not properly warm down from.  First noticed Achilles problems next day.  August 14, ran hilly cross country race in waffle flats.  Achilles very sore next 2 days but ran anyway.  Also was breaking in fresh pair of adistars that week.  Felt better 18th-19th after day off, but sore again Aug 20th after hard tempo run.  Very sore next day on slow recovery run.  Cross-trained the 22nd, ran the 23rd-24th and Achilles were a little sore both days.  Wore new Brooks on the 23rd, and new NB on the 26th.

In summary, probably a combination of high mileage, introducing more speedwork, and running in dead shoes then breaking in new shoes.  One day off seems to help a lot.

I recall that I had a lot of Achilles problems in Summer '07 (caused I think by running only in Triax, and particularly doing speed work in Triax without sufficient base), but it always improved in a few days with rest and ice.

Today, I soaked in hot water before running.  Achilles was stiff and sore first mile, but gradually improved and wasn't really bothering me most of the run.  Not especially sore afterwards.  Did not ice Wed or Thurs.

Right achilles:  Probably same causes as described above.  Similar problem, but not as severe.  Often more stiff than sore.  Stiff for the first mile today but improved.

Knees:  Slightly achey when done but nothing acute.  Right worse than left.  Took Advil when done.

Right quad:  A little sore today after being pretty sore during Tuesday's run.  No idea how this happened.  Not too worried.  Left quad just slightly sore as well.

Right forefoot:  Getting tender at the end of today's run, but not terrible.  Left OK.

 

Triax: 107

Adistar: 36

Cumulus: 293

Glycerin: 16

NB 826: 9

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Similar run to yesterday.  8M easy in 56:21.  Ran to Dobbs Ferry and back at noon.  Weather 75 and quite humid.  Felt like I was dogging it but pace was 7:03.  7:00/mile feels so easy now. Splits 28:24/27:57.  End HR 150.

Injury report:

Left achilles:  Did not ice yesterday nor did I soak it in hot water this morning.  Wasn't very sore walking around the house yesterday or this morning.  Quite sore first mile of run, a little sore 2nd mile, just stiff after that.  Feels OK now.

Right achilles:  Pretty much fine.

Knees:  Basically fine.  Didn't bother me during run, sore walking down basement stairs afterwards.

Right quad:  Still sore but not really bothersome.  I now think I did this stretching last week sometime.

Right forefoot:  A tiny bit tender afterwards, but basically OK.

 

Triax: 107

Adistar: 44

Cumulus: 293

Glycerin: 16

NB 826: 9

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.750.005.000.2537.00
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