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.