Yup....back to early

2.5 Easy Miles...who knows

Hurt my calf again, not real badly, but I could feel it coming on, so I stopped.... I am just not right. Three weeks off this time for sure, and if I get hurt again, off to the doctor.

Damn

Hurt my calf again.....I am taking some more time off, like a month.

It was too early

2.5 Easy Miles...who knows

Hurt my calf again, not real badly, but I could feel it coming on, so I stopped.... I am just not right. Three weeks off this time for sure, and if I get hurt again, off to the doctor.

Back to it a little early

4 Easy Miles - 38:00 - 9:30 Pace

Felt good, I thought the boot was working, I was stretching, so I just went for it. The calves felt good, it was the rest of me hurting, but that will come with inactivity. I'll do another easy short run Wednesday to see how I feel, maybe up the miles a bit Friday.

Bad Luck

3.5 Miles - 30:00 - 8:30 Pace

Hurt my right calf again, I haven't been wearing my boot...at all. Guess I thought I was cured, looks like I was wrong. I didn't hurt it as bad, I felt it coming and stopped running, so maybe three weeks won't be necessary.

Back to Back

4 Easy miles - 27:00 - 9:15 Pace

Got in another workout this week before I head to Indy. Had a big break in the middle of the week so had to stuff two runs together...all felt good.

Tempoish

3 Tempo Miles - 24:15 - 8:05 Pace

Started moving more into the speed workouts, did a Tempo like run today. Felt good, lungs were struggling a bit, but legs were good....and good and sore when I got done, so I think I was at the right speed. I need to start putting together a training plan.

Packing on the Miles

8 Easy Miles - 72:00 - 9:00 Pace

This was the best I have felt running in forever. THe first 4 miles were like a walk in the park, everything felt great. As I pressed on, and increased the speed, it got a little tough, but I still had no issue. Looking forward to Wednesday.

Speed Workout...Sort of

1 Easy Mile - 9:30 - 9:30 Pace
0.50 Interval Miles - 4:00 - 8:00 Pace
0.25 Easy Miles - 2:30 - 10:00 Pace
0.50 Interval Miles - 4:00 - 8:00 Pace
0.25 Easy Miles - 2:30 - 10:00 Pace
0.50 Interval Miles - 4:00 - 8:00 Pace
0.25 Easy Miles - 2:30 - 10:00 Pace
0.50 Interval Miles - 4:00 - 8:00 Pace
0.25 Easy Miles - 2:30 - 10:00 Pace


Decided to start working on my speed today, Intervals it was. Tough to gauge how fast I was really going, I think most of the treadmills are different speeds..so who knows. I felt it though, so that is all that matters.

Little Sore

4 Easy Miles - 35:50 - 8:58 Pace

Was a little sore today, my my knee or calves, just the usually running soreness....which felt great. I ran a pretty fast pace today, looking forward to running a tempoish run Friday or Saturday.

Continuous Long Run

7 Easy Miles - 1:04:00 - 9:09 Pace

Long run today, but felt really good. My calves were fine, my knee had no pain. I ran pretty fast too. I started at a faster pace than normal, and at the end I was cruising. Hopefully a sign of things to come.

Semi-Speed Work

4 Easy Miles - 37:00 - 9:15 Pace

Short run today so I finished pretty fast. THat got the lungs working...painfully.

Long Monday

7 Easy Miles - 1:06:30 - 9:30 Pace

Long run today..well, sort of, got about 3.3 miles into the run...and the fire alarm went off in the gym... So I had to get off and go outside...for about 15 minutes. After going back in..twice, I finally restarted and made it to 7 miles. I think that number is a bit skewed given I stopped for a while. Still felt good though.

Cold as F out here

2.09 Easy Miles - 17:20 - 8:18 Pace

Ran outside in Canton at my sisters place today.....I was slightly under dressed. I had the right top and bottoms, but brought no hat or gloves....rookie mistake...I have been cold in the winter for 33 years, you think I would remember these things. Anywho, so I cut my run short due to the cold...and my knee was hurting a little. Lungs were struggling with the chilled air too...but thats expected.

I did run at a fast pace though, so I am not as slow as the treadmill leads me to belive...which was encouraging.

Moving Along

4 Easy Miles - 38:00 - 9:30 Pace

Little soreness in the knee today...no calf issues though

Monday Run

6 Easy Miles - 57:45 - 9:38 Pace

Knees gave me issues today, my left one was just sore till about mile 3. My right one though, kept having these instances of pain, and I could feel it was right where the damaged cartilage is. Hopefully that was just some getting back into it pain.

Other than the knees, felt really good. We shall see how Wednesday goes.

Little Farther Today

2 Easy Miles - 18:30 - 9:15 Pace

Tried picking up the pace a little today, was going well, felt a little twinge in the calf about 1.9 miles. SO I stopped at 2 miles and figured I'd give my legs the weekend to rest while I am in Chi-town for the Bears game.

Keep it going

4 Easy Miles - 38:00 - 9:30 Pace

Easy run today, lets fest good, calves were loose, knee was loose. Hope this keeps up

Miles

6 Easy Miles - 57:00 - 9:30 Pace

I think this calf boot is doing it's job. My calves are crazy felxible...for me, and the run today felt great...calfwise. My knee was sore, but I haven't run in a while, and I jumped back in with 6 miles. Give it a days rest and see how it feels.

LIttle Run

1 Easy Mile - 10:00 - 10:00 Pace

Started my run today and just didn't feel right. Probably just fear, but I felt like my calf was going to go, so I stopped.

Calf Stretcher

5 Easy Miles - 49:00 - 9:48

Back to it after a long layoff to let the calf heal. I am hoping this boot helps me stretch more when I am sleeping and louhging around the house. I have increased the flexibility of may calves...by quite a bit, we shall see if this fixes my calf probelems though.

Run was good today though, no pain, lungs felt good, legs were a little sore.

Daaaaaaaamn

F'ed my calf up again. I don't know if it was the back to backs I did, a lack of stretching....not sure how, I stretch them all the time. Well, another three weeks on the shelf. I really need to look into those while you sleep calf stretchers...something needs to change....I was getting so close to 10 miles :-(

Back to Backs

3 Miles Easy - 27:00 - 9:00 Pace

Decided to run on back to back days for the first time in....years I think. Felt ok, didn't want to push it, and finished with some biking. We will see how I feel when I do my long run Tuesday.

Littl Outdoor Running

6 Miles Easy - 49:43 - 8:17 Pace

Felt so good today I decided to go for a run outside. Took the normal 6 mile loop around my place, hills, curbs, dogs, grass and all, it was good to be back outside. Not issues with the legs, ran a fast pace and didn't feel gased.

Post Mud Run

9 Easy Miles - 1:21:00 - 9:00 Pace

Well, my ankle was a little sore, and the quads were still aching a bit, but the run felt good, and it felt good to get closer to that 10 Mile mark. My hammies were a little tight after this one, I think I need to start the long runs faster, so I am not flaying at the end trying to average a decent time.

Grand Rapids Mud Run 5K

3.1 Race Miles - 32:33 - 10:30 Pace

The Grand Rapids Mud Run, what a riot. This race was far more difficult, and far more fun that I had expected. I was aware that we would be crawling through barrels and trudging through mud pits and over mud hills. But I was not prepared for the shoe eating mud bog, there must have been a hundred shoes that got left in there, I lost one of mine....but went back for it.....never leave a man behind :-). Then there was the 7 foot wall we had to climb and jump over, the crawling under the net that was about 5 inches above a muddy water pit.

All in all, a great time. Only part that I didn't like, and this was minor, was that at the walls, there was a big traffic jam, and it was tough to get a good time if you waited. Some were pushing through the crowd, other went around...but what's the fun in that.

I came away with a sprained ankle, and the skin on my knee was torn to shreds and bruised, but mark me down for this race next year...and others like it.

Pre-Mud Run Run

5 Easy Miles - 45:00 - 9:00 Pace

Just a short little run today, leaving some in my legs for what will be a difficult race on Saturday.

Increasing the Miles

8 Easy Miles - 71:00 - 8:53 Pace

Knee was a little sore today, but the legs and calves felt good. Still had that little pain in my left ribs, but it's getting better. I have a good feeling about the mud run Saturday, as long as I don't tweak my knee.

Morning Running

6 Easy Miles - 54:30 - 9:05 Pace

Good run today, felt great after getting a small deep tissue massage on my calves. Legs were loose, lungs were good, except for that small little pain I keep getting in my left chest. Getting excited about the Mud Run.

MVP Rockford

7 Easy Miles - 63:00 - 9:00 Pace

Ran at the Rockford MVP today, event though it was an am run, my body felt good, and I pushed a pretty good pace at the end. I think as long as I keep this slow increase, I can build back up without having calf issues. They are still tight though.

Running Around the Lake

4.5 Easy Miles - 38:07 - 8:28

Ran around Big and Little Brower lakes today, pretty hilly run, and lots of in and out of driveways thinking it was the next turn. Good route though, had some dirt in there to give my legs a little rest. This is the first time I have run outside since the Reeds Lake race, so I was feeling pretty good.

Saturday Running

6 Easy Miles - 58:00 - 9:30 Pace

Easy run today before heading out to the lake, legs felt good.

Starting to Feel Better

4 Easy Miles - 38:20 - 9:35 Pace

Felt better today, calf was tight at first, but loosened up. I can really feel the elipticle work I have been doing in my quads, may want to ease up on that a bit before running.

Calf a bit Tight

5 Easy Miles - 47:30 - 9:30 Pace

Run felt good today, my left calf was ultra tight when I got done though. I am not sure what is going on with these calves, I stretch and stretch.....but still keep having issues. I'll see how Wednesday goes.

Noooooo

3.5 Easy Miles - 31:30 - 9:00 Pace

Felt great, but at 3.5 miles, I felt a little twinge in my calf. I immediatly stopped running and walked. Nothing beyond that, but it was enough to scare me a little. We will try it again MOnday.

More Miles

6 Easy Miles - 54:00 - 9:00 Pace

Felt really good today, went further than I planned, had a pretty good pace going at the end.....it feels good to run.

Adding Miles

4 Easy Miles - 46:00 - 9:00 Pace

Easing back into it, calves felt good, knee felt good

Back at it

3 Easy Miles - 30:00 - 10:00 Pace

Wasn't planning on running till Tuesday, but felt good today so I figured why not. 3 Easy miles, felt really good....it feel good just to run again. Not issues with knees, calves, lungs....or anything else. Tuesday is my next available night, I'll get another 3 or 4 in and start slowly building back up

Try and Try Again

1 Easy Mile - ???? - ????

Figured I would give the calf another try. Still in rough shape...I'll take the next two weeks off.

No Go

1 Easy Mile - ???? - ????

Tried my calf out today to see if I had a shot at running the Belle Island Race....no way.

WTF

1.00 Easy Mile - 8:19 - 8:19 Pace
4.00 Tempo Miles - 30:11 - 7:33 Pace
0.73 Easy Miles - 6:07 - 8:20 Pace

Strained my left calf this time on the cooldown part of my run. I went out way to fast on the Tempo portion, so instead of six miles at 7:45, I got 4 miles at 7:33....not good. But then on the easy run back to the car, I felt a twinge in my calf, then a bigger one, then I was stopped cause it hurt way too bad. I don't get it, maybe I ran to fast, plus it was 90 degrees out, and I wasn't super hydrated....man...am I getting old or what.

So, next weekends race seems like a longshot...either way I will still go to cheer on sis, but I would love to be involved.....Ice and rest time.

Intervals while Cooking

1.26 Easy Miles - 10:41 - 8:27 Pace
0.53 Interval Miles - 3:19 - 6:18 Pace
0.12 Walking - 2:01
0.52 Interval Miles - 3:20 - 6:25 Pace
0.12 Walking - 2:05
0.52 Interval Miles - 3:20 - 6:25 Pace
0.19 Walking - 3:05
0.52 Interval Miles - 3:25 - 6:35 Pace
0.12 Walking - 2:10
0.51 Interval Miles - 3:15 - 6:22 Pace
0.23 Walking/Standing - 4:34
1.25 Easy Miles- 10:00 - 9:00 Pace

Wow it was hot today, ran after work in the blazing sun. Good workout, I am catching up to my training schedule that I fell behind due to the calf injury. I didn't get all six intervals in, but I got 5, and they were all at a good pace. Lungs were feeling a little better today. Knee felt great.

Treadmills are Crazy

10 Miles - 1:29:00 - 8:54

Little slower than the pace I was supposed to run, but I am absolutly convinced that these treadmills run faster than running on the street. On my hilly 10 mile course, I run 8:30's, just seems like to big a differece. Anywho, it seems that the hills are what is hurting my knee for sure. Last Thursday, track workouts, no problem, Saturday, Tempo run on the treadmill, no issues, today, long run on the mill...no problems. I'll do my track workout outside and my tempo outside this week on a flat area...and see how I do.

Oh, and my lungs are still messed up, it's really tough to breath even starting out at a slow pace.

Tempos

0.5 Easy Miles - 4:50 - 9:00 Pace
2.0 Tempo Miles - 15:00 - 7:30 Pace
0.12 Walk
1.0 Tempo Mile - 7:30 - 7:30 Pace
0.12 Walk
1.0 Tempo Mile - 7:30 - 7:30 Pace

Not a great day of running, my lungs we not cooperating today, and my legs were quite tired..no doubt from jumping right back into training after three weeks off. Got the speeds I wanted, but couldn't hold if for long enouhg. Tempos are supposed to increase my muscles ability to run at a fast pace for a longer period of time...but I felt like I was just working on my lungs....not good. I think next time I will run my long run indoors, and do my tempo on a flat course outside...see hwo that does me.....still thinking the treadmill equivelent sheet I am using is setting the speed to high.

Intervals in the Sun

1.27 Easy Miles - 10:55 - 8:35 Pace
0.78 Interval Miles - 4:53 - 6:14 Pace
0.12 Walk - 2:00
0.79 Interval Miles - 5:05 - 6:28 Pace
0.12 Walk - 2:03
0.52 Interval Miles - 3:22 - 6:32 Pace
0.13 Walk - 2:12
0.52 Interval Miles - 3:22 - 6:27 Pace
0.13 Walk - 2:16
0.51 Interval Miles - 3:30 - 6:53 Pace
0.13 Walk - 2:15
0.52 Interval Miles - 3:33 - 6:50 Pace
0.23 Walk - 4:18
1.25 Easy Miles - 10:16 - 8:12 Pace

Intervals out in the hot sun today, which felt really good, even though it was pretty tough. I just jumped right back into my training schedule after the three weeks off...and it showed near the end. My lungs are still bothering me...hoping that goes away. Started a little fast on the first 1200 Interval which I'm sure didn't help...but that's par for the course for me. The second one I was more on pace, as well as 3 & 4. 4 & 5 however I wasn't even sure I was going to get to. I did, ran them a little slow, but i got them in. No knee or calf issues.......just the lungs.....

10 Hilly Miles

10 Miles - 1:24:13 - 8:25 Pace

Well, I wanted to test my legs, and let them know I mean business in the next couple of months for training, so I hit the hills in the area for a long (compared to my recent training) run. I went suprisingly well, I ran 20 secondsper mile faster than I had planned, and felt ok. The knife pain in my upper left lung is still there, it went away for a bit, then came back...hoping that goes away soon beacause that was the hardest part of my run. My right calf was acting up again, but in a different area, a lot lower. It kept getting really tight, so I was running and bending my ankle more than normal to stretch it. I think it's going to be sore tomorrow. All in all I felt good, looking forward to intervals Thursday to get my lungs and legs going again.

Reeds Lake Run

6.2 Miles - 49:02 - 7:55 Pace

Not so good today, I was undertrained and over confident. This long gap in training I had hoped would give me some rest, but it just left me, well, undertrained. Started out at a decent pace, 7 minute miles. Around mile 3 I started to feel it, after mile 4, I got a shart knife like pain in my upper ribs....and had to walk. Started running again, and had to walk around mile 5.

Another humbling lesson taught by my body..and the Reeds Lake hills. I told my sister that the next race, the Detroit 10K race, I would medal...so the pressure is on.

Almost a Long Run

6.2 Miles - 57:00 - 9:11 Pace

Was planning on running 10 miles today, but about 2 miles into it I know that wasn't happneing. My legs were dead. I don't know if it was the long layoff, the fast run I did Saturday, all those lunges I've been doing....or a combination. I was thinking of doing intervals Wednesday....but now I might not run till the race....maybe some easy running Wednesday...just to see how I feel.

Back at It

4 Miles - 36:00 - 9:00 Pace

I was going to wait till Tuesday before the Reeds to try running again to let my calf heal, but I couldn't wait. I have been lifting weights, hitting the exercise bike, abs classes....and lunges...which are difficult if you have never done them....really anything to keep my legs and lungs in shape. So today I gave the calf a try....felt fine, I was a little winded, but it was a late night last night, so that could be part of it. Started really slow, not wanting to put any pressure on it, and ended at a pretty fast pace...sprinting almost. So I am feeling much better going into the Reeds

I think I will keep with the weights and lunges though.

Not so Good

1.5 Miles Easy - ???????

Was supposed to run intervals today on the lovely treadmill at the EconoLodge. Got a little ways into it, and my calf cramped up again....this is not good news. I think I will take a few weeks off to make sure it's good for the Reeds Lake 10K

Must Still be in Post Race Recovery

2 Miles - 18:30 - 9:15 Pace

Was supposed to run 12 miles today, but I know about a mile in that wasn't happening, my legs we dead. But at mile 1.5, I strained or pulled my calf muscle, it hurt, and I couldn't run anymore.....I think I might take this week off and bike, let my legs heal, also my knee was sore all weekend, so the time off will be good.

Bayshore 10K

6.2 Miles Race - 43:27 - 7:00 Pace

Even thought training hasn't been going well...it appears its working. Knocked 23 seconds per mile off my Riverbank 10K time...I'm quite pleased. This was a nice race...right along the bay...which I barely noticed.....nice and flat...which I really noticed. Plus TC is. Just a great spot. Legs were good..one little twinge in my knee but that was it. My dad got caught up in the excitement of the race and said he is in next year...sweet.

Sidewalks and Knees

10 Miles Long - 1:26:20 - 8:36 Pace

Ran my long run outside today, 11 was to goal and an 8:45 pace. So I missed the mileage but bettered that pace. I surely think the hills make up for the mile. I think the outside running is starting to bother my knee though. I may have to limit it to only two outside runs a week. All Intervals outside, and alternate the long and tempo. See how that works.

Oh, and it was a beautiful day out. No more running till the Bayshore 10K, let my knee rest

Disappointing Run

1.25 Miles Easy - 10:54 - 8:44 Pace
3 Miles Tempo - 23:45 - 7:55 Pace
0.30 Miles Walk -
1 Mile Tempo - 8:03 - 8:03 Pace
0.85 Miles Walk -
1.28 Miles Easy - 10:45 - 8:25 Pace

Very disappointing run today. I would like to blame it on a number of things, the late night I had Friday night, not eating most of Saturday because I felt like crap from the late night, this new training program, I ran outside on the hills, it was hot. All of those contributed, but really it comes down to my dedication, and I am not showing it right now. I shouldn't have drank that much Friday, Saturday I should have gotten around, eaten, got my body moving. Sunday when i ran I should have eaten. Hills or not. Another lesson for me, I need to change what I am doing right now if I want to get back into this..........Starting now!

Intervals after Long Runs are Hard

1.25 Miles Easy - ?????
0.25 Miles Interval - ?????
2 Minute Walk
0.25 Interval - ?????
2 Minute Walk
0.25 Interval - ?????
2 Minute Walk
0.25 Interval - ?????
2 Minutes Walk
1.125 Miles Easy - ?????

First thing is my watch is apparently done for, it worked about .1 miles, an then died...over and over. SO, I have no times for my run. Bottom line though is that my legs were hurting, and I could barely breath when I was done, so I think I accomplished what the run was designed for. Luckily I was on the track so I at least knew my distances.

My legs were dead though, not sure it if was cause I just ran 11 miles two days ago or what, but running a race like that would have been brutal. I guess/hope it's just my body adjusting to all the hard running in one week. We shall see. Saturday will be my Tempo, so that will give me a little more rest time.

Oh, and I ordered a new watch tonight ;-)

New Post Injury Distance

11 Miles Long - 1:40:00 - 9:06 Pace

Start of the run my knee was a little iffy....all that really means is that I was having some strange feelings, and automatically attributed it to the injury. But after about mile 3, I felt great. I think it surely helped doing my long run first in the week....even though my gluts were a little tired from all the dancing I did in Chi-town Saturday.

Looking forward to running my intervals outside on Wednesday.......and seeing how off the treadmill miles per minute are I have been using.

Tempo Friday

1 Mile Easy - 9:06 - 9:06 Pace
3.5 Miles Tempo - 27:10 - 7:40 Pace

Didn't get all 4 Tempo miles in today, legs were tired...and I really think the treadmills are having me run too fast...we shall see.

Long Run

9 Miles - 1:23:00 - 9:06 Pace

Legs were really sore today from the Intervals on Monday, I think I should always start the week with the long run. Wanted to do 11 Miles, but my knee was feeling iffy, and my legs were dead.

First Post Riverbank Run

1.25 Miles Easy - 9:15 Pace
1 Mile Interval - 6:46 - 6:46 Pace
Jog - 1:00
1 Mile Interval - 6:46 - 6:46 Pace
Jog - i:00
1 Mile Interval - 6:46 - 6:46 Pace

Today was the first day of starting my new training, I am following the Runners World book "Run Less, Run Faster". It's a training method that requires less wear and tear on your legs while still allowing you to effectively train. It's three quality training days a week, and the rest is cross training three days a week. So I get an Interval, a Tempo and a Long Run in each week.

Today was a tough start casue I was in Arkansas at a hotel that had shotty treadmills. Twice I tripped the breaker on this thing and had to reset it....well, the second time was right as I was finishing my last Interval.....so I just bailed an walked around. Tough training though, I also think that the treadmill speeds I am using are faster than outside, I'll see next week when I do my intervals outside.

Riverbank 10K

10K - 45:45 - 7:23 Pace

Well, I guess you get what you train for right. I didn't have a bad race, but it wasn't as good as I would have liked. If nothing else, this was a good wake up call that I am not training properly. I need to get back on track.

The race was a little tough right off the bat, my watch quit on me right at the start, when I got it started back up, I figured I would just us it for pacing. As I am running, I was speeding up, slowing down, trying to get my pace where I wanted it, I felt like a yo yo. About mile 3, I noticed my watch said I was running a 2:10 second mile, and that the miles run was jumping up and down. So basically I was running on feel, which I didn't like.

I think I was still hitting a pace of around 7:15, but the last mile is a bit of a killer, some rolling hills. Two years ago that might not have effected me, but I am almost strictly a treadmill trainer this year, and I have no hill training. SO it drained me. I was able to pick it up the last 0.2 miles and finish strong, but this is the first race I felt like I was going to puke afterwards......I think another sign of poor training.

Bottom line, I have three weeks till my next 10K, time to kick it in gear. Silver lining, my knee felt good :-)

Last run before Riverbank

3 miles - 27:45 - 9:15 Pace

Just a little jog to keep the legs fresh before the race. All felt good.

Long Day

10.5 Miles - 1:37:00 - 9:15 Pace

Wasn't sure how long I would run today with the race this weekend, but, it felt good, so I kept pushing it. 10 wasn't bad, 10.5 I started to feel a little stress on my knee, so I stopped cause it wasn't worth it. Hopefully that long run doesn't hurt me for Saturday

A few more miles

1 Mile Easy - 9:15 - 9:15 Pace

Just wanted to get a few more miles in this week, planned on running 3, but knee felt a little iffy, so didn't want to push it. Probably shouldn't plan on running the next day after tough runs any more.

Intervals on Friday

1.25 Miles Easy - 11:00 - 9:15 Pace
1 Mile Interval - 7:09 - 7:09 Pace
0.50 Miles Jog - 7:00 - 14:00 Pace
1 Mile Interval - 7:09 - 7:09 Pace
0.50 Miles Jog - 7:00 - 14:00 Pace
1 Mile Interval - 7:09 - 7:09 Pace
0.50 Miles Jog - 7:00 - 14:00 Pace
0.75 Miles Easy - 6:55 - 9:15 Pace

Tough run on the treadmill today, didn't think I was going to make it. Felt good when I was done though

Long Run

10 Miles - 1:34:00 - 9:24 Pace

I felt much better today, my throat was till a little iffy, but it didn't slow me down to much. The legs felt good, no pain, other than the usual after a long run. About mile 8 my lungs did start filling up with fluid or something, and I started hacking, but I was able to get through. This was a big step with the Riverbank coming up, I had to get some work back in after that sick week I had.

Running Sick

1 Mile - 9:15 - 9:15 Pace

I have been sick as a dog since returning from Mexico, today is the first day I have felt even close to runnable. So I went to the gym and tried, about 3/4 of a mile in, my lungs said forget this and I started hacking up everything known to man...so 1 mile was all I had today.

Running in Cancun

1 Mile Easy - 9:15 - 9:15 Pace
1 Miles Interval - 7:12 - 7:12 Pace
0.5 Miles Walk -
1 Mile Interval - 7:08 - 7:08 Pace
0.5 Miles Walk -
1 Mile Interval - 7:02 - 7:02 Pace
0.5 Miles Walk -
0.5 Miles Easy - 9:15 - 9:15Pace

I am pretty much guessing on all those times and distances, the treadmill in Cancun was in kilometers, so I started with a pace that felt like my normal running pace, and then jumped it up to a pace that I felt was an Interval pace........your guess is as good as mine. I did have a great view of the ocean while running though, the window in front of me was right on the beach, and the waves were just crashing in.

Outside Running

9 Miles - ?????? - 9:00 Pace????

My watch died on me about 1 mile into this run, so I am not sure how long it took me, I am guessing about 81 minutes. This run was tough, first time with all these big hills, on such a far run, on the hard sidewalks. Made it through, but my knees were sore, my hip flexors were really sore from the hills. Lungs were good though. I might not run again till this weekend, depending on how sore my knees are.

Saugatuck Town Crier 5K

3.1 Miles - 22:06 - 7:08 Pace

First race of the year.......actually, first race in like a year and a half. Lots of jitters, butterflies and whatnot. It felt really good to be in the mix again. Wasn't sure how fast I was going to run, I was thinking 7:25 pace, but I had no clue, I haven't run faster than a 7:43 pace in forever. But, when we started, I just took a pace that felt good, and that pace started at 6:55. Mile two slowed that though with a few hills. But the last mile I finished pretty strong. It was a good indication of where I am at...which is no where, my lungs were struggling, and my legs were struggling, lots of work to do.

All in all, great day though.

Long Run

9 Miles Easy - 83:00 - 9:15 Pace

Long run today, felt good, knee was a little sore, we shall see how that goes, I also started taking Glucosamine pills, I have heard that there is a lot of inconclusive evidence about it, but nothing harmful.....so I figured it's worth a shot.

Probably going to take the rest of the week off the rest the knee, got my first race in over a year ad a half on Satruday...yee haw.

Tempoish

1 Mile Easy - 9:15 - 9:15 Pace
3 Miles Tempo - 23:15 - 7:45 Pace
0.25 Miles Easy - 2:20 - 9:15 Pace

The tempo part of my run felt really good, but I was burned out afterwards, and the last mile just wasn't there for my lungs or my legs

Warm Run Outside

4 Miles "Easy" - 32:56 - 8:14 Pace

Another run outside today, and again I ran way too fast. I felt really good on this run, the hills were a little tough, not used to those, and my lungs struggled a little, but all in all it went well. The speed I ran at it was kind of a half tempo run.

Long Run in Canada

8 Miles Easy - 1:14:00 - 9:15 Pace

Hit the treadmill today at he Ramada in located in High River, Alberta right near Calgary. I started a little late, 9:30 here in Alberta time, 11:30 Michigan time. SO I was a bit tired. The run was good, only issue was that I had some pains in my right knee, pains like the ones that stopped me from running....cannot tell if that was it......or if it was just pains. I have had pains before that worried me. We shall see.

Tempo Feels Good

1 Mile Easy - 9:15 - 9:15 Pace
3 Miles Tempo - 23:15 - 7:45 Pace
1 Mile Easy - 9:15 - 9:15 Pace

Felt good today even after a night of watching the Spartans, drinking and eating. My legs are starting to get stronger, and my lungs and...well, expanding I guess. I will have to work my long run in next week sometime in Canada.

First Outdoors Run in 8 Months

3 Miles - 25:06 - 8:21

The first half mile of my first outdoors run in forever felt great, it was good to be outside. I did pick the wrong day however, instead of 50, like it had been, it was 35....a bit chilly. It did feel a little awkward to be running forward instead of in place. I think at about 1.25 miles, I finally started feeling the ground flowing under my feet, instead of pounding on them. Shortly after that though, I started to feel gassed, one because my lungs were struggling in the cold, two because I started out way too fast. A common mistake I make with that first outside run of every year. I also had some pain in my left quad, I think maybe because I was favoring my right knee and leg a little. Looking forward to my legs feeling good tomorrow, and more outside runs.

Longest Run of Return

8 Miles Easy - 1:14:00 - 9:15 Pace

Longest run of my return today,8 Miles. It was really tough cause my legs were beat up after climbing and jumping around on conveyor all week 12 hours a day...but it felt good to get this many miles in. Want to go faster though.

Miles in Nebraska

3 Miles - 27:45 - 9:15 Pace

Only went three miles today, legs were feeling it from climbing around on conveyor and cranes all day.

Tempo

1 Mile Easy - 9:15 - 9:15 Pace
3 Miles Tempo - 23:15 -7:45 Pace
1 Mile Easy - 9:15 - 9:15 Pace

Good Tempo run today.

Long Run Monday

7 Miles Easy - 1:04:00 - 9:09

Was thinking about running 8 miles today, but leveler heads prevailed...and my quads were done. Another good feeling run, knee was good....just gotta get the muscles back in shape. Started drinking choc milk again for recovery.

Tempo Time

1 Miles Easy - 9:15 - 9:15 Pace
3 Miles Tempo - 23:15 - 7:45 Pace
1 Miles Easy - 9:15 - 9:15 Pace

No worries today, I was worried about the soreness I had on Wednesday, but I felt good, and three miles of tempo running, I really surprised myself. Next week I begin actual training, I am going to keep the same pace of extending distance and speed, just with a little structure.

Soreness

3 Miles Easy - 27:09 - 9:03 Pace

My legs were pretty sore today, after my first Tempo run last week and then 7 miles on Monday, they were begging for a rest. My knee was a little sore too, no more sore than I have felt before on this comeback attempt, but it still worries me...it always does. I may not run Friday, wait till Saturday, and I may not run a Tempo when I do...depending on how I feel

Pushing the Limits

7 Miles Easy - 1:04:00 - 9:09 Pace

Started today's run knowing I was doing 6 miles, but with 7 on the mind. about 3/4 of a mile into the run, my left leg started going numb, actually, it started at my foot. I think my shoe was tied too tight. I have had that before, just been a while. Legs felt good though, not overly sore, or tired. I did get a few pains in my knee the last mile, familiar pains, but I have had them since I started running again, so I am not too worried, just aware. The numbness in my leg went away with about half a mile to go. We shall see how I am feeling in the AM

Tempo Soreness

3 Miles Easy - 27:15 - 9:05 Pace

Pretty sore after Wednesdays Tempo run, the good kind of sore though. Hip flexors hurt, quads had a little sting every step...but the joints felt great.

Tempo Run # 2-1

0.50 Miles Easy - 4:38 - 9:15 Pace
2 Miles Tempo - 15:55 - 7:57 Pace
0.50 Miles Easy - 4:38 - 9:15 Pace

Wow, 8 months later, I am running Tempo runs again, and it felt great.....well, it hurt, but it felt great. No issues, just a lot of wheezing and sweating...but a lot of fun too

Stretching the Limits

6 Miles Easy - 55:00 - 9:15 Pace

Was feeling really good today so I ran an extra mile, legs felt great, other than my quads got a little sore. I think once I start back into Tempo and Interval runs, maybe some hills, that will help get them back into shape.

Satruday Running

5 Miles Easy - 46:45 - 9:15 Pace

Ran 5 more miles today, probably as a result of the guilt I felt for missing most of the weeks workouts with all my travels. The entire run I felt good, legs were good, breathing was good...just a good run.

Smoked Salmon and Running Don't Mix

5 Miles Easy - 46:45 - 9:15 Pace

Ate dinner at Blue Water Grill, and drove right to the gym...ouch. Legs felt great, which is why I went 5 miles for the first time in almost a year, but man was my stomach unhappy. Good run though...knee felt good.

Lungs are killin Me

3 Miles Easy - 27:45 - 9:15 Pace

Legs felt great today, it was my lungs that were killing me. Had a real hard time breathing, apparently travel and running are not mixing well for me these days

Post Cross Country Skiing Miles

4 Miles Easy - 37:00 - 9:15 Pace

Went cross country skiing with Lindsay on Sunday, and I didn't think I was in much pain from skiing. Until I started running today, my knees were good, but my hip flexors, hamstrings, and especially my calves were sore. Still got the 4 miles in though while watch VH1's Behind the Music with Lil' Wayne.

Saturday Running

2 Miles Easy - 18:30 - 9:15 Pace

Couple more miles, my knee is still sore from Tuesday, and it was a little sore all week...hope this isn't a comeback for the lesion

Ouch

4 Miles Easy - 37:00 - 9:15 pace

Today's run was not so easy. Midway through the day at work, I felt a little pain in my knee, and it hung around most of the day. When I started running, it was there, a little bothersome. Then I started to get a pain in my left knee, which was very strange. Around mile 3 the pain in both knees went away, but my body just hurt bad. I think I am still in a wine induced running slump. We shall see how I feel tomorrow, and Saturday, which is the next day I will be able to run.

California Wine and Cheese Don't Make for Good Pre-run Snacks

2 Miles Easy - 18:30 - 9:15 Pace

Running was going well today, the belt was flowing under my feet, breathing was going well, my legs felt good. Then at about 1.5 miles, my left shoulder got tight, and I got a huge stitch in my lower back on the left side. The shoulder I think was from something I did while lifting in Cali, it tightened up on me out there, so no biggie. But the stitch, I haven't had one of those in years...probably just a big block of cheese, or seafood, floating on a big lake of wine, trying to make it's way through my system. We shall see how 4 miles goes on Tuesday.

More San Fran Miles

3 Miles Easy - 27:45 - 9:15 Pace

More treadmill miles here in San Fran...after I lifted again. Still feeling good.

Running in San Fran....on the Treadmill

4 Miles Easy - 37:00 - 9:15 Pace

In San Fran today, and ran another 4 miles, after I lifted...at the gym my aunt goes to. So my big, "first time running outside in months" day hasn't happened yet...and it might not out here.....but I felt good.

Still Feel Good After the 4 Miles

3 Miles Easy - 27:45 - 9:15 Pace

I felt pretty good after running 4 miles on Monday. My quads were a little sore, so these next few days off will feel good, but the knee was fine..both actually, and the 3 miles seemed to go by painlessly. Friday I fly to Cali, and I will take my next run in the hills of Sonoma Valley....hopefully not in the rain.

Pushing the Limits of Cartilage

4 Miles Easy - 37:08 - 9:17 Pace

Planned on 3 miles today, but then Star Wars Episode 1 came on, and I just kinda lost track of what was going on...and I felt good. So I went 4 miles. My body hurt, it's amazing how 4 miles can feel like 15 miles did 8 months ago, but my knee was fine. I guess tomorrow will be the true test of how it feels, but for right now, it's good.

Miles and Miles

2 Miles Easy - 19:00 - 9:30 Pace

Nice easy run today, knee felt great, body was a little iffy, it was early and I hadn't woken up yet. Looking forward to another 3 on Monday, 2 on Wednesday, and 2 more on the hills of Sonoma Valley on Saturday

Still Feeling Good

2 Miles Easy - 19:00 - 9:30 Pace

Another 2 miles, knee feels good, I will be in Florida Thursday and Friday, so I will again run on Saturday and run a few more miles. See how it goes.

Pushed it a little

3 Miles Easy - 27:45 - 9:15 Pace

Was planning on 2 miles today, maybe one depending on how I felt...but I ran three, felt really good. I kept it at 6.5 for the first two miles, and bumped it up to 6.8 on the last. Everything felt good, much better than the last 3 miles I ran.

Knee Better

2 Miles Easy - 18:45 - 9:23 Pace

I say better because I didn't feel it during my run, but I know this is how it goes with this injury. I will do another two on Monday, and just keep hitting it.

Sore

1 Miles - 9:30 - 9:30 Pace

Ok, so that 3 miles really kicked my butt, my whole body was sore today....especially my knee...yikes. I was planning on running 2 miles...but there was no shot at that..more so because of my whole body than my knee. Hoping the knee pain is just a welcome back to running pain...but it feels awfully familiar. I am pretty nervous.

Uping the Miles

3 Miles Easy - 26:00 - 8:40 Pace

Just felt good today even though I am sick, so I kept going to 3 miles. No pains in the knee. It is sad though how difficult three miles is for me, when this time last year I was busting out 20 mile runs at a much faster pace...sigh....I'll get back there.