Winning Back What I Lost

630AM: 3 sets of single leg extensions; Easy + .5M intervals @ 7:30/mi.  Headphones bit the dust.  I also noticed that my right shoe (Saucony Tangent 4's) had a bit more room in the toe box and when I stopped I discovered why. I had busted a 3 inch hole through the outside edge. I was able to squeeze just under 500 miles out of this pair. I ordered another pair last week from Amazon for $35 (discontinued)- so not a bad investment actually.   

630AM: 5+ miles of hill intervals on the TM.

Noon: Easy recovery jog from Muncipal Park to Ann Morrison Trail and back. Broke in new pair of Tangent 4's. Very tight fit around the arches when I put them on but they stretched out nicely. By the end of the run they almost felt broken in. 

Packing my own lunch these days to cut down on the calories. I'm usually pretty good about getting salads and/or removing the bun when I get something from the drive thru but this just removes all temptation and saves me a ton of $ all at once.  Goal is to lose 10 lbs a month which will put me under 150 for UVM. Considering I've never been lower than 165, that's pretty ambitious. Getting to the 170 mark has been fairly easy for me in the past but once I get there I tend to get complacent and eat anything, and alot of it.  I'll try not to repeat that mistake. I figure that I may never be able to run like an elite but at least I can train like one.  

630AM: 3 sets of single leg ext., single leg press and calf raises + 5+ miles really slow on the TM. Felt extremely tired this morning. My heart rate was way up for the first couple of miles so I dialed it back.  Goal is to get the weekly mileage to 50 this week so I need to avg 7 miles/day M-F and then go long on Saturday. 

630AM: Easy run on TM w/ 5 strides of 150m @ 7:30/mi.  

Noon: Ann Morrison Park to Muni Park Out & Back. Easy/moderate progression run. Worked on standing tall and breathing deep.

630AM: Usual weight training circuit on legs; Progression run on TM starting very easy and topping out at 7:47/mi pace.  Increased mileage has caused a flairing up of my ankle/heel pain.  I spend quite a bit of time stretching at work and at home just to get to where I feel good enough to run.  I'm at about 85-90% healthy right now.  It would be nice to eventually get to where I feel 100% again.  I'm sure dropping weight will help but this may just be my new normal. 

330PM: Got a nice nap around noon and then went for a LSR. Gradually pushing out the long run and the weekly mileage. Very pleasant temps for running (mid 40's) w/ a slight breeze.  Good week of training and diet.