Winning Back What I Lost

630AM: 5.2 relatively easy miles on the TM topping out @ 8:00/mi pace. 

9PM: Light core workout followed by 5.11M really slow on TM. 

Short, easy run outside after work.  Didn't have much time before my wife returned home and I had to pick up my son.  Still it was nice to run outside in the cool, but not cold, air. 

Hill work on TM: 6.5M of incline varying up to 4%.  Nothing too strenuous but enough to get me introduced to hills in preparation for Robie in 7 weeks.  I did a lot of hill work last year by this time but I'm going to try a different approach: 1 hill workout per week and a lot more long runs to improve my cardio base.  I think this will keep me fresher and be a better prep for the bigger priority which is the marathon in early May.

Easy TM recovery run.  I'm taking tomorrow off to rest up for a long run (18M) tomorrow. 

Long, slow out and back on Locust Grove.  Weather was beautiful w/ bright sunshine and temp near 50.  Through the first 10M I really felt good and thought I could go 20M.  Started to tire shortly after 10M and probably drank too much Powerade.  I'll go for 20M next weekend.  Sobering thought: according to my log- this time last year I was about 18 lbs lighter and running much higher mileage.  

Noon: Ran from Ft Boise Park up Reserve St. past the Boise Gun Range and back.  I took it really easy w/ short strides and quicker turnover on the uphill.  I was a little tentative on the steeper downhill because the trail was a rutted mess and then pushed it the last 1.5M at 7 min/mi pace. 

8PM: 5+ easy miles on the TM.  I was surprised that I wasn't more fatigued from the hill work earlier in the day. 

630AM: Very tired this morning and never really got going at all.  4+ really slow miles on the TM.

830PM: 5.2M on the TM.  Started really slow for the first 3M and then I gradually got into a rhythm about the time I heard "Crazy Train" come on the ol' Ipod.  Gonna take some Tylenol Severe Cold to see if I can get rid of this sore throat.

Short run on the greenbelt.  Very windy and unseasonably cool.  1M warmup followed by 3M just under current MP. 

Noon: Easy 4M run on the greenbelt.  Beautiful day. 

9PM: 5.25M easy on the TM.  Worked on improving my breathing, forward lean and good push off.  Taking tomorrow off to rest up for Saturday's long run.

Not bad but not the 20 miler I had planned. Probably the windiest day I've ever run in. Winds steady @ 25 mph w/ frequent gusts. This made it comfortable on the way out but a downright chore on the way back- especially when I was out in the open.

645AM: Barely able to fall out of bed this morning.  The time change and a late nap had me up until around 1AM.  I love my Sunday naps but they almost always end up being counterproductive.  4.2M easy on the TM. 

730PM: 4M with my 14 yo son.  I wanted to do them easy after this morning's run but the young man was feeling spunky and out to beat the old man.  I usually have to jog and wait for him on these runs but this time it was him that was pushing the pace.  I could feel him getting frustrated b/c he would try to surge and leave me behind and I'd just stay right there on his side.  About a quarter mile from the house he really picked it up and once we had the house in sight I started my kick.  Unfortunately, I didn't have anything in me and the youngster blew right by me. 

He's had a nice growth spurt since last year which has really leaned him out.  He ran their 1.5M fitness run at school in just over 10 mins., and that was off of a training regimen that consisted of playing on the X-box and little else.  I have a feeling from here on out I'll be struggling to keep up with him. 

630AM: 4.2M really slow on the TM. A better night's sleep and a good base building jog. 

930PM: 5M of hills (1 min intervals of 3%, 4%, 5%, and 6.5% grade).  Cooldown.  I took it pretty slow.  My strategy for Robie this year is lay back a bit on the uphill and save some energy for the downhill and to finish strong. 

645AM: 4.1M easy on TM.  Extremely tired this morning.  A really slow start but I loosened up around 2.5M.  Not sure if I'll get another workout this evening due to other commitments. 

640AM: 6.62M on TM.  3M slow and 3M @ current MP.  Taking the night off gave me fresher legs. I wanted to go further but I didn't have enough time.  Will try for another workout tonight .

645AM: 4.25 relatively easy on TM.  Topped out at 8:20mi in mile 4.  My heel is starting to really bother me.  I think its related to my ankle which is still weak and swells up even though the severe sprain I suffered was more than a year ago.  It has never come all the way back and I still don't have full range of motion.  Running may be exacerbating the swelling but it's not the cause.  If I do anything that involves jumping or starting or stopping real quick it swells immediately.  If I had the money then I'd get an MRI to see what sort of damage remains almost a year and a half after the initial injury.   

11AM:  Long run today.  A little bit improvement.  I felt really good until 15 miles.  There was a good breeze and I had it at my back for miles 7-15 so that probably contributed to the fatigue at the end.  Good run though, except for the part where a group of Girl Scouts called me a jerk b/c I didn't stop and buy some of their stupid cookies.  Mean girls.

930PM: Only one run for today so I had to go a bit longer than usual on the TM.  I've been working some long hours trying to finish a 9th Circuit Brief due on Thursday.  I felt really strong aerobically and my legs eventually loosened up toward the end. 

630AM:  Crazy busy at work right now.  Didn't get a run in yesterday but I'll try to double up today.  Really strong 5+ miles on the TM. 

930PM: Easy 5.31M on TM. 

630AM: Easy 3.6M on TM.  Have to get to work earlier today.  Brief due by end of business day. 

1PM: Snuck in a quick workout on the TM before some family duties.  Felt really good, like I could have gone forever. 

A really good run this evening.  First 5M with Martin who really pushed me.  I was able to hold current marathon pace pretty easily.  Legs felt powerful. w/ a lot of spring.  Never really got tired but I started to get cold once the sun went down so I headed for home. 

8PM:  Pretty good run on the TM.  Wind was howling and it looked threatening so I stayed inside.  The club was hotter than usual and I ate some Chinese for supper.  This was not a good combination.

Easy run on the TM.  Stomach ache made it harder than it had to be. 

Progressive run on the TM topping out @ current MP.