Run Derneld, Run!

Weights

Weights and 10 minutes on StairMaster. Didn't feel anything in the ankle the entire time on the machine, yay! (55 floors)

Weights and 15 minutes on StairMaster. Felt almost nothing on the ankle all day. (86 floors)

Weights and 20 minutes on StairMaster. (115 floors)

Ran 4 miles on the treadmill. Felt pretty good until the very end. Now there is some tightness in the same achilles. I'm hoping that it is due to not using keeping weight off the tendon for the past week, not because there is residual inflammation. I really want to get back to running!

25 min on stationary bike. 7.6 miles in 25 minutes.

25 min on stationary bike. 8 miles in 25 minutes.

25 min on stationary bike. 7.5 miles in 25 minutes.

Ran a mile after the bike ride. Didn't feel quite perfect, but I don't think I made anything worse.

Short walk and 2.6 mile run. Short strides seem to be safe.

Good easy run. Taking short controlled strides doesn't bother my achilles at all.

A completely normal run this morning. Now begins a slow return to my normal training. I still have 13 weeks until the SLC marathon, and I will gauge my performance in forthcoming workouts to see if sub-3:10 is still a feasible goal.

5.6 easy miles on the treadmill in the morning (5.6 in 44:49)

2 miles on the treadmill before dinner. Watching Salvation on Amazon Prime (2 in 15:57)

Treadmill for 10 minutes at work, then the gym had to be closed down for maintenance. So I went outside to run for the first time in 2018. In short sleeves. In southeast Idaho. In the middle of January. Where did this weather come from? (1.14 in 9:38, and then 5.03 miles in some other amount of time)

Treadmill at home while dinner baked. (2.6 in 20:25)

Buildup to 8.4 on the treadmill (6.4 in 49:24)

6.3 miles before work in 49:31

3.9 easy miles before dinner in 30:31.
 

90 minute run with five 5 minute bouts at threshold pace. Felt pretty good, but I would've been pretty exhausted if I had gone another 30 minutes. (12 miles in 90:59)

6.6 easy miles at lunch time (6.6 in 50:25)

2 easy miles before dinner (2 in 15:57)

Something I've noticed coming back from 3 weeks off of running. My speed seems to be mostly intact, from the short fast bouts I've attempted. The big difference is I feel sore after almost every run, as if I've done a killer workout each time.

Decent workout at lunch time. 6x5minT w/ 1 minute recoveries. T pace = 6:40/mi. (7 miles in 49:51)

2.6 miles before dinner (2.6 in 20:23)

6.2 in 49:41 at lunch time. Some quad tightness.

2.6 in 20:30 before dinner.

6.5 in 49:53 at lunch time. Had 6 strides in there, and I ended the last one with a very gradual slowdown to cool off.

10 minute warmup

7 miles at goal marathon pace: 7:09/mi

1.3 mile recovery

6 miles at goal marathon pace: 7:09/mi

1.2 mile recovery

Wow! This workout was really hard. I don't think I overdid it, but I was pretty whipped by the end of it.

7.6 easy. 1 hour flat. Early morning

3.7 in the mid afternoon. Sadly, Eat the World was only 6 episodes long. (3.7 in 29:35)

6.5 miles in the early AM w/ strides. 

2 miles before dinner. Tight hamstring.

6.4 in the early AM. Hamstrings are not comfortable.

Turned out to be a good day off in the afternoon. My hamstrings are still tight, and my family is all sick except for me.

6.5 in the early morning. (6.5 in 49:59)

4 before dinner (4 in 31:07). Watching Lost City of Z