Doesn't Get Easier

 Easy run outside (8:09 avg).  Hamstring is still tender, but getting better again.

AM:  Recovery run on treadmill + Strength training

PM:  Spinning 10 min Easy, 10 x 1 min Hard + 1 min Easy, 10 x 30 sec Hard + 30 sec Easy, 10 min Easy.

Spinning easy 20 min + Easy run 4 mi on treadmill (8:00avg) + Strength training 

To mimic a long run I did the following brick workout: Spinning 20 min + TM: Easy 1mi, PMP 6 mi (6:49 avg) +  Spinning 20 min + TM: PMP 3 mi (6:49 avg), Easy 3 mi.  Water and sodium caps only because I was sweating like a pig.  Probably kidding myself, but I still might run a marathon in 3 weeks.  Won't be sending in the entry fee until the last minute!

Long run 15 mi outside (7:56 avg).  I planned on just running 8 easy miles, but the weather was just too good.  Injury is better, but I can't run fast or tackle many hills.

Spin bike 10 min + Recovery 3.3 mi on treadmill + Strength training.  I feel around 90%.

On the treadmill did a easy run w/ PMP 2 mi (6:49 avg).  Back of left knee/hamstring was a little touchy so I backed off.  Dang.  I'm thinking slow and steady is the way to go for the rest of this year.

AM:  Recovery 3 mi on treadmill before going to bible study at church (9:00 avg)

PM:  Easy 5 mi outside (7:46 avg)

Easy run 8 mi (7:47 avg).  The weather was absolutely perfect with 60s and sun.  Surprisingly the injury felt fine and I was good spirits (work has been difficult). 

On a side note I ran into a friend while walking to my car last night and she asked "Are you still running a lot?".  I replied with a "Uhhh, yeah I guess so".  I never know what to say to that question since there are many people out there running a lot more.

Easy run 8 mi outside (7:47 avg) on exact same route as yesterday and only 1 sec. slower!  The weather continues to be beautiful here with sun and 60s.  I've pretty much written off any more racing this year.  Bummed because I had some great weeks after running G-ma's in June.  So I thought about my plans for next year during today's run.  I'd like to run sub-3 at Boston and then push for another PR in the fall.  As usual, probably too lofty, but I'm really going to try to keep my base higher than usual this winter.  I know that will help.  Undoubtedly will mean some treadmill time.  Ahhhh, we all love that treadmill, right?

Easy 15 mi run outside (8:01 avg, 115 HR avg).  Another beautiful day in store.  This is the best time of year to run the trails.  Leaves are just starting to change over.  I won't be racing this fall, but I count it a blessing to continue running during this time of year.  My injury would heat up once and a while during this run.  It's still not a real issue unless I turn up the pace or lengthen my stride.  I'm fighting the tendency of my body wanting to surge forward during the run.  I just have to learn more patience and keep it easy for the next 3-4 months.

REST

Easy run 8 mi outside (7:45 avg).  The weather was great and I had no lingering issues from the injury site.  The route was pretty much flat though.

Easy run of 10 mi (8:07 avg).  Definitely felt like fall this morning with temp of 38.  I thought about all kinds of stuff this morning.  I thought about my parents (both deceased), changing careers (burned out on the capital markets), running schedule over the winter, and last night's episode of "My Big Redneck Wedding".  Quite the combo.

Easy run of 8 mi outside (7:34 avg).  Cloudy, windy, and temps were around 50.  Legs felt very strong and had great snap.  Legs are probably use to having some kind of race right about now.  Thoughts about my career and future in general still consumed my mind.

Easy run of 8 mi outside (7:59 avg) + strength training.  Sunny with temps in mid 50s.  Injured area (lower ham) was getting a little stiff at the end.  I needed to take it slower, especially given the faster pace yesterday.

Recovery run 7.87 mi (8:40 avg).  Not much else to report.  Injury site was a little tight thanks to my lack of patience yesterday. 

I went for a easy 12 mi run (8:05 avg) after fixing breakfast for the family and watching some old Bugs Bunny cartoons with the kids.  Go Hawkeyes!!

REST

Easy run 8 mi over a hilly route (7:55 avg).  Beautiful day for running, but a little windy.  I'm still lamenting a bit over not being able to race this fall.  Very thankful that I can continue to run though.

Easy run 10 mi (7:26 avg).  Cloudy and colder.  Hunting seasons are upon us.

Easy run 7 mi on treadmill (7:56 avg).  Busy day at work and it rained nearly all day.

AM: Recovery pace 3 mi on treadmill + Strength training

PM: Easy run 6 mi + Tempo pace progressing to Interval pace for last mile.  Feeling good, but need to replace shoes as some old indicators are croppy up (knees, ankles, and lower achilles).

Easy run of 6 mi. on the treadmill with hills.  Still raining here so I stayed inside.  I felt terrible until mile 3.  Right lower leg was bothering me.  I think a change of treads would solve it.  We'll see.  In a general funk.

Easy run of 15 mi inside on the mill.  I had to get up super early in order catch my daughter's  last soccer game.  I watched the movie "Jeremiah Johnson" on the tube and incorporated several hills to keep things fresh.  I think it's a great film for those movie buffs out there, but I like exploration and hunting as well.

REST

AM: Spin 45 min. with 10-12 x 1 min hard intervals

PM: Easy run 8 miles.  I felt like garbage before this run, but I thought it was all the garbage I ate this past weekend.  After running it now feels like I'm coming down with something.  Body aches all over and I'm beat tired.

REST

Did the old fever shake, toss, and roll all night long.  I feel a lot better this morning and could probably run later today, but better not.

AM: Easy progression run 4 mi to 7:00 pace + strength training.

PM: Easy run 8 mi over a hilly course.  Beautiful day here in Iowa today.  Nothing else to write about because I was all by my lonesome.  Need to start up stretching regularly again. 

Easy run of 8 mi.  Legs were sore after yesterday's strength workout and hills.  It just never gets easier does it?  Honestly, I've done several workouts like the one yesterday and you would think that the body would have adpated to accept an easy run the following day.  I guess this is no different than the heavy weight lifting I did years ago in that I was sore somewhere every day of the week (especially remember the chest and glutes).  The difference being in powerlifitng you can work a different part of the body while the other part recovered.  I know there is the hard/easy approach for endurance sport, but the legs never get a full break.  Yes I'm crabby today!!!

Long run 21 mi. (7:49 avg).  I left work and ran on a bike trail, but instead of doing a simple out and back as planned, I decided to go exploring one way.  Then called home from a nearby town for a ride back.  I had enough energy to just keep running, but daylight ran out and I knew my family would be getting worried.  Terrific weather with 70 temp. and I had a terrific view of the sun setting since I was away from the city and in the countryside at that point.  It's amazing how quickly the sun slips away after it reaches the horizon.  Simply a great and liberating run overall.  I really enjoy running over the countryside.  God willing, planning to go a bit farther next time and try to reach the next town.  I'll be sure to give the Mrs. a heads up though and bring a cell along.