step by step, mile by mile

back by popular demand! last post was dec 30th, been running sporadically since then. kept myself close to training weight and my form hasn't deteriorated too badly but as far as the mental aspect i'm back to square one. also ended up winning that fantasy league i mentioned on the last few posts(thanks mike evans!)

AM - 3 miles untimed on the road. hamstrings sore from some stability ball stuff and glute bridges yesterday. didn't sleep well, woke up after two hours burning up and took three more to fall back asleep

PM - 3 miles on backroads. used the watch for the first time in a while, first mile in 5:50 then the last two easy. pretty sure i covered the last quarter mile in under 75 seconds and looked terrile doing so lol. overstriding, arms flailing, the whole 9 yards. 

also my canes are screwed in the playoffs with svechnikov hurt :(

AM - 3 up and down the road, untimed. Hamstrings still tight but felt like I was moving at a decent clip

noon - core and plyometrics at the gym

PM - 3 up and down the road, untimed. Very wet, regret wearing a hoodie

AM - 3 on roads

PM - 3 on the treadmill in about 18:45. Felt pretty relaxed hitting 10+ mph, a thousand times moreso than that 5:50 mile last week. Think I've done a week of 3/3, probably time to move (at least) one of those up to 5. And start tracking pace

PM2 - core and weights at the gym

AM - 3 on roads. Started untimed but felt like I was moving so tracked the final mile. Split a 5:15 and it hurt!

PM - 3 on rail trail, timed the out(6:12 pace) and took it easy on the way back

PM2 - core, 20 minutes easy on the treadmill and strides in the parking lot

PM - 6 up and down the road. First 3 at 6:29 pace then started overheating(was much hotter than it's been the last few days) and slogged back. Very windy.

I believe I split a 5 minute mile somewhere within the day

Noon - 5 on roads. Hot and windy

PM - core and weights

AM - 5 on roads. Legs a bit fragile from weights last night, felt better than I usually do on hard surfaces though

PM - 5 on rail trail. first 3 in 18:18, 3rd mile of that in 5:40-something

AM - 8 on roads. felt anxious, run didn't help much. at least i'm a day closer to swimsuit season

PM - 5 on rail trail, 6:36 pace. warm and bright

in shape to get in shape as someone once said. my mentals aren't there yet though. at least i'm a daycloser

AM - 11 on rail trail, 6:38 pace. last 3 was tough. 11 on asphalt... who am i becoming

PM - 5 on backroads. only took 4 hours of recovery between runs, legs were tired but not hurting. had to take off my shorts and run in quarter tights after a couple minutes because my inner thighs got chaffed to hell on the 11. did the vasoline trick right before, didn't help much.

AM - 11 on rail trail, 6:49 pace. felt good until the last 10 minutes

PM - 5 on roads, very easy. threw up near the end. gym for stretching upper body and core later that night. tired

AM - 8 on roads

PM - 5 on roads. Took less than 3 hours recovery between runs and felt surprisingly good. Better than the morning run

AM - 10 on roads. Storms hitting later today and tomorrow so probably won't get to 100 miles this week, but then again I don't think I've cleared more than 50 in like 6 months either so not the end of the world. legs holding up well

Hi, hello, etc

126 miles friday-thursday

Discounting the 3-mile untimed shakeouts every morning 105 miles at 6:49 average pace. Also got a couple strength sessions in

Didn't wanna start posting on here again until I was sure I was in good enough shape to have worthwhile training to log. I'd call this a start

See you in a week!

126 miles friday-thursday. Average pace 6:39 discounting the 3-mile shakeouts every morning.

Pace dropping, body isn't breaking down, only real issue is I've been averaging about 5 hours of sleep daily the last two weeks. Isn't a problem right now but it could catch up to me quick. That aside, 18 mile days feel a bit easier with every one completed. Strength workouts on Monday and Thursday

DESPERATELY need a new pair of pegs

I'd conservatively say I covered this this week + prior Friday, Saturday

Big mileage day. Think I did 6 runs

AM - 3-mile shakeout

AM - 3

AM2 - 7

PM - 4

Finally cooled off a bit the last couple days, hope that means autumn is here. Need a new watch charger and desperately need a new pair of trainers. Also did weights

AM - 3

AM2 - 7

AM3 - 4

AM - 3

AM2 - 7

PM - 4

PM2 - 4

PM3 - 4

Would you believe me if I said I forgot I already ran my PM run(twice)

AM - 5 before an early shift

PM - 5. Weights later

AM - 5 before work. Something in my left calf was very tight waking up and nothing really loosened it

PM - 5

AM - 3. 9+ hours of sleep and the calf finally felt better

AM2 - 7 in the rain

PM - 5 just past noon. Hot

Good weights workout. Nothing too hard but took very little time between sets and worked up a sweat.

PM2 - 5

AM - 3

AM2 - 9. Weights after(upper body)

PM - 4 after work

AM - 3. Slept through my alarm so AM2 run will be warmer than I'd have liked

AM2 - 9. Hot.

PM - 5. Hotter!

PM2 - 5. Hotter still!

Stretching and core at the gym while put picking up almond milk

Shooting for a 500-mile September, 20% of the way through and currently on pace. Thought about doing another run after the gym, decided against it.

AM - 3. Woke up earlier than usual, will probably just do the second run at the gym instead of wait an extra hour or so for sunrise

AM2 - 3 warmup, 4 in 22:45, 3 cooldown. Definitely could have held that pace for a while longer

AM3 - 7 very easy. Had a blood blister on the bottom of one of my toes, was brutal

AM - 3. Feet are still tore up but legs themselves felt decent.

AM2 - 7

AM - 3

AM2 - 13

AM3 - 4

One way to do a 20-mile morning, I guess.

PM - 5 after work

AM - 3. Legs felt pretty good having done 25 in the past 24 hours

AM2 - 13

PM - 4

PM2 - 5. 50-mile weekend

PM3 - realized I was 2 miles short of 140 in the last 7 days so did an extra 3. 53-mile weekend

AM - 3. Woke up very early naturally(2:30am). Intended for today to be a low mileage recovery day but considering I was trying to talk myself into doubling the shakeout mileage during it we'll see.

AM2 - 13. I can take a recovery day the day after I die

AM/PM - 6. Started in the AM finished in the PM. Stretching and upper body weights at the gym beforehand

PM - 8

AM - 5

AM2 - 11. Raining

AM/PM - 6

AM - 3. Recovery day for real this time. 105 miles in 4 days, yowza. Nice to know my mileage legs are still mostly there.

AM - 3

AM2 - 9

PM - 6. Felt terrible

Tested positive for COVID Friday afternoon. Miserable right now but hope to make a quick recovery

AM - 3

AM2 - 3

PM - 4

AM - 3

AM2 - 6

AM/PM - 5

PM - 4

AM - 3

AM2 - 7

Ran a couple hill repeats

AM - 3

AM2 - 7. mile pickup in 5:13

PM - 5

Gym after(lower body)

7 days back from COVID and cleared 100 for the week. Not bad considering was hacking up bloodied phlegm those first couple days

Tried to do a tempo run on the treadmill, felt a twinge my Achilles and hopped off just to be safe a couple minutes later. A little over a mile at 5:21 pace at a slight incline

Lower body strength at the gym that night. Lot of hip work

AM - 3. gonna buy a new watch charger today, think I've accumulated enough strength running easy mileage(reminder I was within reach of another 200-mile week when I got hit with COVID), need to start tracking pace and keeping most of the miles honest. Should be fun

5x run day. 30-minute trots between football

3/6/6/8/7

AM - 4

AM2 - 7

Kinda been on fire so far this October. Calf was tightening up on the last mile but considering the last 19 miles have all been on asphalt in very very worn down trainers, I'm hoping running on gravel once the sun is up is kinder on the legs. Really need to get a new watch charger and trainers

AM3 - 11

Got these first three done before 10AM

PM - 5 after work

Had to do the walk of shame(walk of strain?) Home that last third of a mile or so; Achilles was toast by the end and I wasn't trying to strain it

AM - 6

AM2 - 9

AM3 - 7

Achilles felt much better on the 7 than the last 3 runs prior. No idea how that happens

PM - 7

PM2 - 6

Hell of a day

PM3 - 8

Tried going to bed very early but was somehow not tired enough after like 16 hours of being awake and 35 miles ran. 2nd highest mileage ran in a single day if I'm not mistaken

AM - 4

Slept through my alarm by about 90 minutes

AM2 - 9

AM/PM - 9

Kinda wanted to go a little longer

PM 9

Most mileage in a two-day span: 75. Currently at 74 over the last two days if I don't run again today. I will be running again today

PM2 - 8

PM3 - 7

Really wanted to do 8 but phone was on 1% and didn't have any moonlight to give me any visibility without the phone flash. Ran my ass off these last two days, didn't know I still had that in me. Reminder 3 weeks ago I had COVID

AM 5

Not sure how the legs are still intact.

AM2 - 13

AM3 - 6

Only intended to do two runs before work, did three instead. It happens

PM - 5 after work, threw in about 5 minutes of genuinely quick running due to some nearby coyotes howling making me paranoid

220-mile week! I am one sick puppy. A malnourished one too

AM - 8

Longer than I intended to go.

AM2 - 7

Odd week of running. Don't think I've ever ran more than 20 times in a week except maybe the week leading up to me testing positive for COVID in September(this was run #31)

AM3 - 5

PM - 5

AM - 5

Regretted having a couple beers last night, most because I ended up only getting about 4 hours of sleep. As Frasier said to Lilith, "exactly how do you work?"

5/6/5/5 later in the day

AM - 5

been good about getting myself out the door within 5 or so minutes of getting out of bed for that first morning run, but with temps in the low 40's it gave me some pause. Ended up having an English muffin and some coffee and waiting for the sun to rise. Need to start laying out my layers for the run the night prior. And a balaclava

20 throughout the rest of the day

4 x 5. Or was it 5 x 4

AM - 8

PM - 7

PM2 - 5

5/5/7/6

AM - 5

AM2 - 7

Woke up very early even by my standards. Finished mile 12 before 6am

AM3 - 6

Wanted to do 12 but trainers are beyond beat up; gotta have 1400 miles on this pair

AM4(!) - 6 in the same beat up trainers

PM - 6 after work. Bought a new pair of pegs beforehand, legs most definitely appreciated that.

AM - 4

operation: mondo mileage. Starts at noon today, ends at 11am next Saturday. Expect fireworks, or explosions.

AM2 - 12 in 1:25(12)

Got antsy and started early, so instead it'll be seeing how many miles I can get from 10:20am today to 9am next Saturday. Again legs feel so much better on new trainers

PM - 8(20)

Spent a good portion of time in between runs hitting gravel with a pickaxe. Cross-training?

PM2 - 7(27)

400 miles in the past 2 weeks. Oh, won't somebody stop me!

AM - 8(35)

Overslept by a good bit

AM2 - 12(47)

Didn't eat before the first run and only had about 400 calories afterwards so was starving after I hit the hour mark on this one. Also broke my mileage month PR of 553.5 with this run

PM - 8(55)

Only two hours after I finished the 12. Lol.

PM2 - 10(65)

38 miles in under 12 hours

PM - 6(71)

AM - 7(78)

Left ankle was very very stiff upon waking up. Let me run on it, but still. No way I ate anywhere close to the calories burned off by 44 miles yesterday, that can't be doing my body any favors in recovering.

AM2 - 9(87)

Ankle felt a bit better. Not good per se but good enough

AM3 - 9(96)

this time the ankle actually did feel good. Not sure how 16 miles was the remedy for an ankle I woke up worried I wouldn't be able to run a step on. Okay, it was more RICE-ing the ankle after both runs

PM - 8(104)

Very windy, slightly wet.

PM2 - 5(109)

AM - 7(116)

slept in by my standards. Less daylight for running but woke up to mostly refreshed legs at least.

AM2 - 10(126)

very windy

PM - 7(133)

PM2 - 7(140)

AM - 7(147)

slept in again

AM2 - 9(156)

156 miles in less than 100 hours

PM - 7(163)

PM2 - 6(169)

Probably calling it there for the mondo mileage. 226 miles in the last 7 days which means I ran two 226-mile weeks in a 17-day span. Had to wait about 47 months after my first 200-mile week to get the strength to do it a second time; didn't even take have to wait half a week after that to get #3 in. Love it

PM - 6 immediately after work

Legs felt much better than they usually do when I try running as soon as I get home

AM - 5

Hard to get out the door as it usually is running minutes after waking up, but was not hard to run. Did not expect my legs to bounce back this quickly considering how difficult a lot of those Tuesday/Wednesday miles were to come by

6 more 5 milers throughout the day. First 7 run day and don't imagine I do it again any time soon

AM - 5

AM2 - 7

both in cold rain

PM - 5

AM - 5

AM2 - 8

PM - 7

very cold on the first run and while it only slightly warmed up the wind getting significantly stronger every run following mostly negated it

AM - 4

AM2 - 12

PM - 4

PM2 - 4. Ran the last mile in 6:30

There's a Socrates quote that's always spoke to me. It goes "no man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable"

After running 800 miles in a month, I feel I can grow old now :)

AM - 5

On the treadmill, starting at 7.0 mph and raising it 2 ticks every half-mile

AM2 - 5

Under 30F

PM - 10

PM2 - 4

AM - 5

same treadmill progression as yesterday

AM2 - 11

PM - 7

Feeling easy.

AM - 4

AM2 - 5

PM - 8

Didn't have much time to run today

AM - 5

AM2 - 5

AM/PM - 6

PM - 4

750 miles in the last 4 weeks. 750!

AM - 5

AM2 - 11

PM - 6

PM2 - 3

5, 6, 6, 5

6, 6, 6, 4

5, 3 x 4

AM - 5

Busy day.

AM - 5

AM2 - 8

5, 7, 3 x 6

AM - 5

AM2 - 5

Haven't been tracking my mileage as closely as last month but catching up on logs appears clearing a 600-mile month is within reach

AM - 5

AM2 - 10

PM - 3 x 5

AM - 11

1400 miles in 61 days... Not bad

AM - 5

AM2 - 11

PM - 9

AM - 4

AM2 - 11

PM - 2 X 5

AM - 3 X 5

Wanted 25 but too cold and windy once the sun set

B2B 30's, been a bit.

Fit in one last 30-miler on the year. 3rd straight 600+ mile month