Doesn't Get Easier

Core work only.

AM: I ran on the treadmill mixing in 4-6% grade hills.  Felt lethargic the first 30 minutes.  I should be able to run outside more this week.  I'm going to continue taking it really easy and focus on time spent running.

1:10:00 8 mi - 8:45 avg

PM: Ran outside during lunch.  Nothing special to report other than the run didn't feel as light as it should have been given my pace.  Just keep plugging away.

0:59:47 7.25 mi - 8:15 avg

AM: Treadmill run with 10 min @ MP.  This may sound strange, but MP felt easier than the 40 min of slow running prior.

1:00:00 7.15 mi - 8:23 avg

PM: Treadmill run because I didn't want to run in the cold.  Ran real easy 30 min + 3 x 0.5 mi gradual accelerations down to 5K w/ 0.5 mi RI (1.5% incline) + Easy 10 min.  I was suppose to take it easy this week again, but things felt right to do something a little faster.  I felt very relaxed.  We'll see how it feels Thursday.

1:00:00 7.3 mi - 8:13 avg

Recovery run outside during a beautiful day.  We're suppose to hold in the 50s for temps over the next couple of days.  Legs were a little stiff, but not particularly sore.

0:57:50 7 mi - 8:16 avg (moderate hills)

AM:  Easy run and I need to work on getting more sleep.  This getting up early to run before work is starting to wear on me.

1:00:00 7 mi - 8:34 avg

PM: Great weather for a run.  Sunny and nearly 70.  Too bad it won't last a little longer.  Ran a course with a lots of hills.

0:58:13 7.25 mi - 8:02 avg (very hilly)

Left work a little early and ran a bike trail.  Mostly sunny with temps in the upper 50s.  During last 5 miles I mixed in 3 x 0.5 mi gradual accelerations down to 5K pace (5:50-6:00).  Legs are tired and probably need a cut down week.

2:17:35 17 mi - 8:06 avg

Easy recovery run on the treadmill with 7 x 1 min hills near the end (5-6%).  Legs and mind felt better after the 45 min. mark.  Felt like I entered a different stage at that point and running became increasingly easier.  Anyway, a solid week and I was able to add a little speedwork as well.

1:16:00 9 mi - 8:27 avg

AM: Easy progression run + core work

1:00:45 7 mi - 8:41 avg

PM: Easy run outside on a cloudy, colder, and windy day.  Nothing much to report other than I've had a pesky pain on the right side of my chest.  Hurts when I take a big breath or stretch my right arm back.

0:58:17 7.15 - 8:06 avg

Ran easy 4 mi then did 3 x 0.5 mi gradual accelerations down to 5K pace.  Ran 1 mi easy between each rep.  Finished off running easy the rest of the way.  Upper right chest was bothersome throughout and forced me to focus on belly breathing.  My right calf started to bother me towards the end as well.  Kind of downer that these things are cropping up when I feel like I'm making great progress.  We'll see how things feel tomorrow.

1:43:00 13 mi - 7:55 avg

PM: Hit the TM for a really easy run.  My heart rate maxed out in the low 90s.  I think that's got to be a good sign given the pace.  Chest still hurt the first 30 min, but my right calf wasn't an issue at all.  However, I kept it pancake flat the whole way.

1:00:00 7.15 mi - 8:23 avg

AM: Easy progression run.  Soreness in chest is nearly gone.  Everything is feeling much better.

1:05:20 8 mi - 8:10 avg

PM: Easy running mixing in some various 15 min progression runs down to around MP.  Chest is still bothersome when I have to bend over to pick up something or taking really deep breaths.  This injury is a bit of a puzzler.  I think the initial strain happened during some speed work and then I made it worse doing ab crunches on the physio ball.  It's on the surface and and feels like I was hit with a baseball.  Not sure why I'm telling you all this.....

1:01:24 8 mi - 7:41 avg

Ran an out and back on a bike trail this morning.  I didn't want to make stops but had to since the line on my Camelbak kept freezing and I had to blow hard to get the ice out.  Chest still hurts.  I hope to make progress on that this weekend.

3:01:00 22 mi - 8:14 avg

Recovery run focusing on form and cadence.  I believe my chest pain might be caused by excessive arm movement during hills and fast pace.  Focused on keeping my hands low, but shoulders upright with a relaxed upper body.  Felt better than yesterday.  Carrying the Camelbak yesterday probably didn't help things either.  A great week considering the injury issues and still a personal best for weekly mileage.  YA!

1:06:25 8 mi - 8:18 avg

AM: Ran easy and relaxed. Chest pain is still there, particulary when coughing. Now not sure whether to go to doc or not. It's slowing feeling better.

1:04:00 8 mi - 8:00 avg

PM: Awesome 70 degrees outside! Just ran as the body dictated.

1:02:56 7.8 mi - 8:04 avg (hilly)

AM: Perfect weather for a run.  Ran as my body dictated again and this time it ended up being a glorified jog.  Felt great and I didn't want it to end, but have to get to work.

1:39:00 11 mi - 9:00 avg

PM: Sunny and nearly 70 dg. outside so I felt like taking an easy trot around the lake.  I took it real slow in parts to take in the St. Pat's parade.  I didn't want to go back to the desk.

1:00:13 7.2 mi - 8:22 avg (4 x "fast" fartleks, full recovery, no idea on pace)

AM: Ran earlier than usual this morning before heading off to men's group.  I don't think I was really awake until after 3 miles.  Body is responding well and, for a change, actual desires to run.

0:42:30 5 mi - 8:30 avg

PM: Ran outisde after work.  Nothing special to report.

1:16:30 8.75 mi - 8:45 avg

AM: Ran slow to easy over a hilly course. I felt good until the last 15 minutes as I simply ran out of gas. Ended up feeling more tired and hungry vs. Tuesday's morning run.

1:42:00 12 mi - 8:30 avg (hills)

PM: Tagged along with Claire for about 3 mi as she rode her bike.

Out and back over the lunch hour. Windy but at least temps were around 50. Added some pickups on the way back for some fun. Aggravated my chest/rib cage a little while doing ab crunches this morning, but didn't feel it while running. 1:15:00 8.5 mi - 8:49 avg (6 x Pickups)

Perfect weather for a long run on a trail.  Sunny and 50 dg.  Depletion run and carried water only.   Did a short fartlek every mile during the last 7 miles.  Thankfully the chest/rib cage injury is much better compared to last weekend.  A personal record for mileage this week. 

60 min on the spin bike (easy to moderate) while watching Lance win a mountain stage in the 2002 TDF + Strength training.

 AM: Pouring rain outside so I ran on the treadmill and watched the 2002 TDF.  Just did an easy progression while varying the incline 0-2%.  So far my total mileage this year has surpassed total mileage for all of 2005 (the year I ran my first marathon).  1:24:00 10 mi - 8:24 avg

PM: Easy run over lunch hour.  Windy, but great temp around 60.  0:40:56 5 mi - 8:11 avg (hills)

AM: Raining again so I ran on the mill before heading to work.  Progression run for 7 mi then ran tempo 1.5 mi, easy 1 mi, tempo 0.5 mi, and easy 0.5 mi.  1:20:00 10 mi - 8:00 avg

PM: Ran in a wind tunnel with 30-40 mph winds outside.  Not very enjoyable.  0:46:00 5.5 mi - 8:21 avg

AM: Slow run with 3 x tempo pickups near the end + Light strength training. 0:51:20 6.0 mi - 8:33 avg

PM: Easy run around the lake.  Windy again, but I was in better spirits this time around and took it in stride.  I hope Boston isn't this windy or my PR is toast.  Added 5 x tempo fartleks near the end.  0:58:15 7.10 mi - 8:12 avg

Ran an out and back on a bike trail after work.  We're suppose to get rain and snow this weekend so I wanted to get the long run out of the way.  Started out the run with temps near 50 and hardly any wind, but it got cold quick as the sun set and the wind began blowing from the north.  Not much fun mentally on the way back, but my energy was very good and I ran a much faster back half (in a hurry to get somewhere warm).  2:52:00 21 mi - 8:11 avg

Jogged on the treadmill.

AM: I woke up at 4am and couldn't get back to sleep so I went for an easy 14 mi run. Mixed in about 5 x fast fartleks at the end. Feels like I could have gone on forever today, but I felt tired enough and it's good to leave something in the tank. Right?

PM: Ran 4 mi really slow on the t-mill with 3 x faster 400m pickups near the end.  I'm peaking or simply anxious because it feels like my body just wants to run constantly.  I haven't felt this way before any other race.  37:40 4 mi - 9:25 avg

Easy to moderate 60 min. ride on spin bike with 7 x 1 min intervals + light strength training

AM: I didn't want to throw on a bunch of extra clothes so I just ran easy on the treadmill. It takes forever to warm up in the morning, but once 45-60 min are gone the body seems to change gears and I find new energy. Ran the last 0.5 mi at tempo.

PM: Easy run while the girls rode their bikes.  Windy, but great temp.

AM: Ran 11 mi over a hilly course and threw in about 1.5 mi of MP repeats near the end.  Low energy this time around because I didn't have anything to eat since dinner last night.

PM: I was bored so I hopped onto the mill for 3 mi easy before bed time.