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.....