Random Inspirational Quote

AM: 7 mi. easy over to the gym, 20 minutes of circuits for legs/core (hit this pretty hard), 7 mi.easy back home

14mi. total - 1:52:41

off work for veterans day.  thanks to all our armed forces, past and present.  

early PM treadmill run: 10mi. easy pace - 1:25

Increase volume this week... back in the hundreds next week, with some 5k specific stuff

OFF - A little dull aching pain in several spots on the left leg.  still only a week and a half after marathon - nice and easy coming back.  Really want to be able to hit 100 next week.  Maybe 70-80 this week, but not forcing it.

AM: early am treadmill run at the gym - its in the 20's this week.  still a little pain in the left leg, but good enough to go this morning...

warmed up jogging a mile, then into an LT mile.  Started off thinking I would go 3-4 x 1 mile repeats at this pace...

1mi. - 5:56 (10mph up to 10.2mph), jog 2 min. recovery (7.5 mph), 0.5 mi. into second rep, feeling extremely labored at 10.2 mph, so cut it short at 0.75 mi. - 4:24.  Rec. jog for 2 min. and then 0.25mi. - 1:26 (Still laboring for this...)

:(

Okay, my 5k fitness and shorter speed work is severly lacking right now, apparently...

I finish up with 4x~200m (0.13mi.) @ 12mph and call it a morning.  5mi. total - 35:45

Think I'll give a good workout another shot tonight.  Not so much: hurting pretty bad before warming up --

PM 20 minute bike, 20 minute treadmill run at gym w/ 1.25mi. Threshold run - started at 10mph and increased 0.1mph ever 0.1mi.  This was interesting - made it to 11.2mph and was huffing and puffing 1.25mi. - 7:22,   3mi. total - 20:08

PM treadmill at gym after 10 min. WU on eliiptical: 1mi. WU, 3mi. AT (9.3mph) - 19:20, 2mi. easy

6mi. total - 44:10

OFF - Sore and fatigued in legs - needed more recovery this week than thought.  Still blaming marathon...

AM: Super slow and easy trail running in Brown County State Park.  5 guys in our group, and a bunch of mountain bikers out this morning.  Beautiful weather - 50s this morning, 60s this evening for 5k race.

11.5 mi. - 1:49:46

PM: CR Series 5k Race - 18:14 (5:30, 5:53, 6:09, 0:40) - for 3rd Place.  First race since marathon...  Yep, I'm still recovering from that, apparently.  Note to self - don't try new Clif shots blocks (that have crazy amt. of caffeine) 45 minutes before a race ever again!  I knew the 5:30 1st mile was too fast, but was too stubborn to let the 2 lead guys go.  I ran 17:40 on this exact same course earlier this fall, which is about the same time that won this evening.