Road back from FAT!!!!!

30 minutes on the tread mill. Then did another 90 on the bike

So last week was spend on the bike. I averaged 2.5 hours a day on the bike with the shortest being yesterday with 90 minutes after 30 on treadmill as well as two 3 hour sessions hitting 71 and 69 miles for each of those sessions. Did a run with Bret Ken Jon and Riley on the ic and snow. Calf was sore but not bad. Feeling better. I will slowly build my mileage back to around 90 and then will stay there for awhile. Build strength and then move up a touch. My knees and bones can handle 100 mile weeks but I guess my right calf can't yet. Staying positive and keep moving forward.

Freaking cold run with Riley on base before work. With the windat our back for three miles it was nice, otherwise. Two more months time warmth.

Woke up and was running by 5 am. Was supposed to meet Bret at his place at 5:45, but he was not awake and I wasn't going to wait. I planned on running farther but stomach wouldn't let it happen. After the 4th stop I just headed home. I was done really early was able to take a long shower and get ready and I still have time before I go to work. It was depressing to finish my run entirely in the dark. It was a touch warmer than yestrday.

Tried to go this morning but the roads were terrible. I fell within .5 miles from my house and walk/ran back slow. At lunch I hopped on the treadmill. Felt a bit saucy and had my music rocking, thank you Panic! At the Disco radio from Pandora, so I turned the run into a profession run. Started at 6:30 after mile one and worked the pace down to 5:10 by mile 8.5. 1.5 mile cool down at 6:00 pace. Overall time was 59:14 for 10 miles at 1.5% incline. So I have decided if the snow is bad I am gonna pass on the 10k and just run up here amd let my calf heal. If its not bad I am going to head down early do about 10 miles before the race and just stay right about 5:50 for the first half of the race and see how I feel for the rest. If anyone want to.meet before let me know and we can get in contact.

So decided to head down to the 10k beacuse the weather wasn't bad. Got down early and just started running. Overall did 11.3 before the race and then .2 of strides. I ran the race totally off feel. just kinda settled into a pace until the turn around. That wind....UGH. I tried to push it but my calf wasn't feeling it so I settled into 6 falt and just under for the way back. Then just a 3+ mile cool down with the guys. I have no idea what place I was but I am happy for the other guys. A lot of guys had great races despite the wind. Its always fun to hang with all of the runners from around the state. see ya in two weeks! happy with a 21+ mile day and two hard workouts on back to back days. Now for some recovery and icing!

Cross trained yesterday for two hours on the bike. Met Riley and Jason for a easy run / speed/hill day. 8 miles easy the 8 x 200 up a 5% ish grade hill. Started slow and let the calf warm up. Kept in under control. 40.2 36.1 36.7 35.2 35.3 35.1 35.1 34.2 stayed under control but got on my toes. Just under a 36 average which is good and 35.3 when you toss out the firat one where I was getting a feel for my calf. Took about 350 meters jog down the hill between. A touch over a mile cool down.

Ran with Riley on base before work. Nice easy run. 6:45 ap

Today wasn't my best day. Feeling the time I missed because of my calf. 3 mile warm-up then planned on 8 mile AB. Made it 3.5 miles in and felt like I was breathing through a straw and took a breather. 5:33 5:41 5:45 2:54. Started back up again and did 3 more miles. 5:50 5:47 5:53. During the last mile I got hit in the cross walk by a guy in a truck who either didn't see me or didn't care. It was just his mirror, but it hit me hard enough to collapse it down. No mark yet but my shoulder is sore. Did the next 2.5 miles at 6:30 pace then met up with Jason and Riley who did a 10 mile AB. We finished in comfortably. I am just happy it was just a mirror and my shoulder. Got hit my freshman year of college and had hip problems the rest of the year.

Ran an easy 10 with Ben in the rain.

Met Ben before the race for a 5.5 mile warm up then did .25 in strides before the race. Got rolling with no plan just pushing myself and see what happens. Mile 1 5:24 Mile 2 (bombing down hill) 5:02 Mile 3 5:31 Mile 4 5:34 (mile 5 and 6 contain about 1.5 miles of very steep up hill) Mile 5 6:10 Mile 5:59 and the last .23 was 1:08 (4:56 pace). Then did 4.2 afterwards. Ran over a minute faster than last week for 10k and this course is much much harder. Very happy with it.

PM another 3.2 to shake out my legs.

Met Riley and Ben for 14.5 at a solid pace but still not workout pace. I was a bit sore at the start from the race and I took Kayla out dancing on Saturday night. We had a blast but my quads were sore. After the run I met bret and his family to see the Lego Movie. Wanted to go with a family so I didn't look like a creeper going to a kids' movie alone. The 10 year old in me had to see the movie. It was very good. I enjoyed it for sure. Thanks Bret.

Met Bret Riley and Jason for a 6 mile warm up then an uphill 6x400,2x200 workout with active downhill recovery. The hill was a beast. My splits were 90.4 89.1 86.2 84.5 86.2 85.1 for the 400s and 41.6 and 36.7 for the 200s. Cool down back to the cars. My heart was beating through my chest. After the last 200 I did a 10 second check and it was 30 beats in 10 seconds which is around 175-180. Real VO2 Max work. Love adding this stuff to the regiment. Feel like its adding some major strength.

Easy 10 with Riley on base this morning then ice on the knee and calf

calf was tight when I woke so I went light and will do my workout as part of the 15k

Another light run today starting my tapering for the marathon

4.5 miles before the race with warmup and strides. So I went into this race looking at it as a workout. I wanted to do a Lactic Clearing type workout. So I ran the first mile in 5:16 then slowed to a 5:58 ap for the next 5.38 miles on my watch. Then I ran the last 3 miles as fast as my calf would allow. 5:16 5:25 5:24 for about a 5:21.5 ap. Very happy with it. Easy cooldown with a massive group for about 4 miles. Have a massage tomorrow and icing today.

Tapering

Massive crew today for the run. Ken Bret Riley Bryant Jason Jon Heslop and John Coyle. 4 miles easy up the parkway then 2 miles at marathon pace. Then two more easy. I always feel so lazy when I taper because I'm not tired or sore. Got a masage on Sunday and I am finally feeling better and less like Sariah beat me with a baseball bat. Getting the nervous excitement.

Easy run from the house before work. Heading to Vegas after lunch

Easy 4 with some strides with Jason and Riley at the finishing area for the marathon

Easy couple of miles in the morning from the hotel.