Sean's Running Blog

Ugly week last week. The lower hammy injury kept me sidelined Friday and Saturday. My regular Sunday day off proved helpful. I ran 8 miles this morning pain free although the muscle is still tight and quite difficult to stretch. I will bump up daily mileage by two miles per day hoping to ease back into things which should put me back around 70 or so miles for the week which is where I want to be for cross country season. The injury caused me to miss both speed workouts last week and at least one week so there will be a set back but no big worries.

So far so good on easing back into things. Still some tightness in the lower hammie but no pain at all.

It was a dark and clear sky this morning with the temperature at the Sundwall house a chilly 37 degrees. That is the coldest it's been in months...another indication that winter is near. I woosed out and wore running pants this morning. I usually reserve those for sub freezing temperatures but as I said, I woosed out.

Lots of stretching afterward plus two minutes of jumprope and some hamstring exercises.

A balmy 58 degrees under a thin overcast layer this morning. It was weird feeling warm currents in the air when just yesterday I was wearing pants with temps in the mid 30s.

Still tight but no pain. Shooting for 14 miles tomorrow.

Another realitively warm and overcast morning. It rained all night but it was dry for my run which is always nice. Decided to do 12 this morning. It felt great. Averaged around 6:42 pace. A nice easy stroll through the dark streets of Snoqualmie Ridge. Hoping to get in a speed workout Saturday.

Another 12 miles this morning under dark but clear skies and a temperature of 49 degrees. It was a perfect morning for a run. Wet streets and the smell of fresh rain. 15-16 tomorrow with some speed thrown in.

First speed workout in two weeks. I was a but timid going in since I'm just working back up the mileage after a miserable injury week last week. So I decided to do the workout I had to miss last Wednesday mostly to see where I was.

6 miles @5:28

2 miles @5:18

1 mile @5:08

Well things went really well and I felt surprisingly great.

Splits were

5:28, 5:20, 5:25, 5:19, 5:18, 5:20, 5:17, 5:09, 5:10

Miles 1 and 7 were into a non-trivial headwind so I wasn't too worried about being slightly slow, particularly on Mile 7. I was just happy to discover I hadn't lost too much.