Doesn't Get Easier

PM:  EP 15 mi (7:26 avg, 139 HR avg).  Temps in 80s, humid, partly sunny, and windy.  Due to weather I made this a Maffetone run where I tried to run as fast a pace possible, but keep my heart rate in the 80-85% range.  The weather messed up my pace a bit, but I'm satisfied.

AM:  Recovery pace 2 mi + EP 3 mi with fast finish (8:10 avg).  Core work.

PM:  EP w/ 6 strides (7:54 avg, 125 HR avg).  Temp in 80s, humid, and sunny.  Difficult run due to weather.  Probably going to be stiff after this one if I don't get some fluids.

AM:  EP 2 mi, TP 5 mi (6:43 avg), EP 2 mi (7:21 avg, 126 HR avg).  Legs were too tired to go during tempo and a strong headwind didn't help matters either.  No big deal, but amazing how a stiff wind in the face can make you feel.  Felt like I had a parachute attached to me.

PM:  Recovery 6 mi (8:53 avg).  Left calf was dishing out some humble pie so I didn't push it.  Thankfully, it didn't get any worse during the run.  I'll put it on ice and probably run with the hamsters tomorrow.

PM:  Recovery 2 mi, EP progression 4 mi (8:11 avg).  Left calf was a little tight first mile, but then was no problem.  With the exception of that I felt very good and can feel the changes aerobically and stamina speaking.

AM:  LP 18 mi with a couple TP miles mixed in (6:30 avg) to blow off stored energy and did 7 strides during last two miles (7:35 avg, 130 HR avg).  My butt was dragging the last three miles, but my heart rate remained very tame.  I only had water to drink before and during run.  Left calf was tight first two miles, but then no problem.  Temps in low 50s and foggy.

Recovery 2 mi, EP 4 mi over rolling hills (8:18 avg).  I feel myself recovering more quickly once again.

Fast spinning 30 min followed by strength training.

AM:  Slow 2 mi then EP 5 mi progression down to 7:00 pace (7:51 avg, 120s HR avg).

PM:  8 mi good steady clip with goal to keep HR around 145 (7:00 avg, 137 HR avg).  Temps in 50s and cloudy.  One pit stop.  I was really feeling good once I got to breathing deeply and HR settled.

AM:  EP 6.5 mi, first 2 mi real slow and progressing to 7:30 (7:56 avg).  Temps in 40s!  Yee-ha!! 

PM:  EP 2 mi, 6 x 400m Steep Hill Repeats, EP 2 mi working the hills on the way back (8:02 avg, 126 HR avg).  Temps in 60s and sunny.  It would have been a great run if it wasn't for the hills!  I can't believe Kenyan runners can do 20 or more repeats.

AM:  Slow 4 mi before heading to men's Bible breakfast.

PM:  Slow to EP 7 mi + 8 x 30 sec. bursts w/ 2 min RI (7:54 avg).

AM:  Slow to EP 6.25 mi (8:27 avg).  Temps in low 60s and humid.  Just couldn't get into this run.  The increase in mileage has created some random twinges and aches in new places around my body.  I've always found Thursday to be my toughest day physically and mentally.  Hopefully the afternoon run will feel better.

PM:  EP 7 mi faster during middle 4 miles (7:45 avg, 124 HR avg).  Warm and humid.  I felt crummy the first 1-2 miles, better at the quicker pace, and then tired/crummy again at the end at a slower pace.  Interesting. 

PM:  EP 6 mi (7:51 avg).  Temps in 70s and raining.  Slept about 9-10 hours last night and legs felt very responsive today. 

Goal: EP 2 mi, PMP 12 mi (6:50-7:00 pace range), EP 2 mi.

Results: EP 2 mi, PMP 11 mi (6:53 avg, 6:48-7:02 range, 150 HR avg), EP 3 mi (overall 7:22 pace, 142 HR avg).

Comments: Temps around 70, 94% humidity, and overcast.  Legs felt a little soft and not as lively as yesterday, but not tired either.  I lost sleep last night because our oldest daughter came down with the stomach flu.  I ate food before the run and took 2 GU during.  HR increased quickly due to temp and humidity (my nemesis).  I knew this was going to be a toughy because my heart rate was in the threshold zone by the fourth mile.  I accepted that and decided to plow through it as long as I could.  My form was really sloppy the last 3 miles at PMP but I held pace (6:53 avg).  However, I had enough and called it one mile short of goal.  Fluid loss was running high.  Overall, I have to resconsider whether the PMP is a realistic goal for a marathon 6 weeks from now.  Today tells me "NO".  Some excuses are I'm running higher weekly mileage, increased the quality this week, lack of some sleep, and weather wasn't ideal.  As ususal, it will probably be a race day call.

Fast spinning 30 min + strength training.

AM:  EP 6 mi progression (8:02 avg).  Cool and dry morning.  Perfect for running.

PM:  EP 1 mi, MP 5 mi (6:53 avg, 130 HR avg), EP 1 mi.  Temps in low 60s, sunny, and cool wind.  Heart rate remained low during MP section versus what happened last Saturday.  Knees are stiff today.

AM:  EP 6 mi progression run (8:07 avg).

PM:  EP 2.5 mi with strides, IP 5 x 0.75 mi with 0.25 mi RI (4:27 avg split, 4:24-4:32 range, 147 HR avg), and EP 1.75 mi.  As usual, I went out too hard for the first 2 reps and ended up slower for the last rep.  A range of 8 sec. is probably on the high side.  I'll have to pace myself better next time and might need to cut down the recovery because my heart rate did not reach the IP area.  Temps in the 70s, sunny, and slightly windy.

AM:  Slow 4 mi before heading to bible study before work.  Legs were fine, but I'm tired my friends.  I need to get some more sleep tonight.

PM:  Slow 6 mi progression to easy pace (7:58 avg).  Temps in 70s and sunny.  Hard to go back to the desk with this type of weather. 

AM:  Easy 1 mi, TP 5 mi (6:27 avg, 6:17-6:37 range, 143 HR avg), Easy 1 mi, MP 3 mi (6:53 avg overall).  The run was filled with ups and downs.  Felt great one mile and then sluggish the next.  I bailed on the tempo run early because I felt my right hamstring getting testy.  That's usually a sign of form break down for me, leaning forward or over striding.  So I took a 1 mile breather and then ran marathon pace the rest of the way.  Focused on cadence and moving the legs fast, which stopped the hamstring from barking.  I'll have to see how it feels during the run later today.

PM:  Slow to Easy 5 mi (8:10 avg) 

Slow to Easy 6 mi.  Nothing fancy.

Easy 14 mi, PMP 2 mi, Easy 5 mi (7:43 avg, 121 HR avg).  Water only with no food before or during run.  Temps in low 60s, low humidity, and sunny.  Felt great with the exception of left hamstring being testy.  Late this past week it was my right hamstring.  That didn't lead to anything, but now my left one was causing some issues during today's run.  Hopefully it clears up during my rest day.  Next week is a down week. 

Rest & strength training.

AM: Slow recovery 6 mi (8:44 avg).  Lower left hamstring still bites once and a while, but doesn't get any worse unless I speed up.  Will take it easy this week and drop the speed work that was scheduled.

PM: Slow recovery 4 mi (8:36 avg).

AM: Slow recovery 10 mi (8:32 avg).

AM:  Slow recovery 4 mi (8:42 avg) + Strength training.  Injury is feeling better.  Replacing ice with heat therapy.

PM:  Easy 6 mi (7:51 avg).  Temp around 70 and cloudy.

AM:  Slow to Easy 8 mi (8:11 avg).  I had no pain issues in the injury area, but could tell that part of my leg was a little gimpy so I cut the run short.  Legs were a little dead in general because of yesterday's strength training.  I might try a run later tonight depending how it feels throughout the day.

PM:  Slow 3.5 mi on a full stomach of food and wine.  Classic case of what is called "runner sabotage", which is knowing what you should not do, but doing it anyway in order to have an excuse for a bad run.  Pathetic run, but I'll count it since it was longer than 30 min.

PM:  EP 1 mi, MP 5 mi, and EP 2.7 mi (7:21 avg, 125 HR avg).  Temps in upper 70s, sunny, and windy.  Injury feeling much better.  I continue to be careful so another one doesn't pop up due to over compensation.

Easy 2 mi, PMP + 10 sec. 12 mi (7:01 avg, 131 HR avg), and Easy 4 mi (7:14 avg overall).  Ate food before and during.  Temp was in upper 50s and humid.  Heart rate was well under control, but injury was nagging again.  Of course I probably pushed it too far.  I'll have to see how it feels on Monday.  Feels like my aerobic capacity is there, but legs are not keeping up and breaking down.

REST

REST

Spinning 20 min + Recovery run on treadmill (9:18 avg).  Limited running due to lower left hamstring/back of knee injury.