Recovery Run

Really feeling crummy, I managed to push through and complete my goal of 6 miles. Battling some head cold/allergies. Pace was slow, but going 6 actually allowed me to get loosened up towards the end. Just ran around my neighborhood.
Miles: 6
Time: 49 :40
Pace: 8:16
Garmin Map and Splits -  http://connect.garmin.com/activity/155268783

Miles for week: 19.3 miles on 3 run. 1 medium length run at normal pace, one track workout, and 1 recovery / sick run at slow pace.

The last couple of runs

Wednesday, Feb 8th:
      After 3 days of no running, set out once I got back from Greenville, SC from my day of work. I did stop for a couple brews in Cramerton, so I was a little sluggish - plus just tight from not running since last Saturday (which was the Winter Flight 8k race). Anyway, started off at a good pace, but got slower towards the middle and end. At least I was happy for getting the loop in. I ran out towards Huntingtown farms and did the old 8 mile loop, full of hills.
Miles: 7.73
Time: 1:00:55
Pace: 7:53

Thursday, Feb 9th
      With a basketball game later in the night yet to be played, I wanted to keep this run short and quicker - to get back that feeling after the slow trudge yesterday. Started off how I wanted. Quicker, and not feeling like I was forcing it. Able to hold it fine, and finish quicker. Mission accomplished.
Miles: 3.96
Time: 28:17
Pace: 7:09

maxed out - need rest

just so when i look back and read this later, I will know how I felt during this stage of my running: not since college have my legs felt this tired. I'm in great need of a day off. Thankfully, Friday will be that day. As I have mentioned before, increased mileage, less days off, more workouts with races in a short span (8 mile tempo,15k,8mile tempo within 8 days), have all lead me to absolutley feeling tapped out.

Hoping I can get through my 18 miler Saturday, then just need to focus on one more solid week of training.

but today's run, here are the stats:

8.46 miles, 7:53 ppm

yep, my legs are officially beat up

Like the post title says, I can tell with some of my slowest runs of the year that I am not into a part of training that I didn't reach all calendar year unil now. And I know why. I have been running longer, harder, and more consecutivly the past 2, 2.5 weeks than ever, and the toll is being taken. The good news is not injuries are developing...just tired legs. My goal is to run 6 days this week, and that will mean I will take off this Friday. Last week I ran 6 days as well, and after this Thursday's run I will have run 7 days in a row. Through all that, we have had quailty long runs, workouts, and races. And higher mileage. I should get over 50 this week. Then I just have to gut it out for one more week where I hope to hit close to 60, then I can let my legs rest and taper until the marathon.
Garmin

Miles: 6.14,  ppm 8:17

hard training

Monday (10/10) set out to run 7 miles, easy - but how slow it would be I didn't expect. Perhaps my slowest run of the year. My legs were just trash. But I got the miles in.

miles: 6.92, 8:12 ppm

Tuesday (10/11) - another TEMPO RUN. after a 1 mile warm up, set off down Seneca with David where we "eased" into the quicker stride. A little faster than the beginning of last week's tempo, but not too quick. Dropped the pace the next few miles consecutively as we made our way around the Booty Loop. After 4 miles I was starting to feel it, and from here on in it became of battle of mental toughness. My legs didn't feel fully recovered after last weeks tempo and race, so here I was fighting to stay on pace. I actually dropped a quick 6th mile, but the 7th mile I really slowed down. The course was much flatter than last weeks, but I felt like I was really pushing myself harder. I was running pretty much solo after 4 miles, after David pulled away. Even though I felt like I was slow, my splits were not too bad. The last mile I dug down real deep and started to catch David, and so I focused on finished as best I could. Was happy to see I just got under 6 mins! Not terribly disappointed from the day's effort at all, and know that I have just a week and a half of crunch time before I begin my taper. Check out the Tempo miles splits and course here!

faster tempo than last week, despite tired legs: 6:30 ppm, (52.00 mins), 8 miles, 5:59 8th mile.
miles for day: 10.5

fatigued (sp?)

a little sick, hungover, tired, and you get a

19.49 time duration of a run that was about

2.5 miles in length.

legs called for an easy pace

set out to run about 5 miles, and immediatly could tell my legs were kind of tired from the quicker runs the last few days. The pace was slow, so I honored it with some 8 min miles. Not much else to say.

Miles: 4.6
Time: 36.39
Pace: 8

And that was my last run for the week. Travel and lack of sleep kept me from doing a long run Sunday. 4 days this week of running, but not a real steller week. I guess it's alright. I'd like to hit about 25 miles this week, and it would be great if I could get an 8 miler in Sunday. I'm looking to do a speed workout on the track tomorrow morning.

moring workout at marion diehl

12.34 min warm up around the trails of Marion Diehl
Workout: 6x800's. Goal: 2.45 and faster
12 min cool down around the track

Started the workout around 830am. Didn't eat before, and while I can get away with that early in the morning I perhaps was a little low on nourishment.

This was the first time at Marion Diehl's track. It's asphalt, and in a big field, so it feels bigger compared to Smith Language Acedemy, where I worked out last time.

The wind was blowing hard at times, and my legs didn't feel great. Also, it was humid. I didn't hit the splits I set out to do, but I kept myself on track with shorter rest, and was able to get a couple good repeats in.

Splits: 2.52 (1.40), 2.45 (1.59), 2.51 (2.12), 2.55 (2.03), 2.46 (1.51), 2.41

another recovery run

so...what's this business about the legs taking a week to recover from races, and then feeling good for a day to get through a semi-quick long run, and then feeling poor again the very next day? I guess that's called running, and training. Despite the difficulty it lends, I stayed deligent and put in 5.5 miles of easy recovery running. I was just happy my overall pace was a few ticks under 8 min pace. Either taking tomorrow off, or something easy and short again. I'm leaning towards the latter as this weekend looks like my running may be shot (guys beach golf trip!).

Here is the garmin link, via running buddy David Brinkley.

and another one...

dear blog,

today i ran 4.5 slow miles. my legs still are not fresh, but that's okay because they aren't injured. I also did a couple strides at the end to try and wake them up a little bit. nothing else much to report.

time: 35.04
pace: 7.47

still getting the trash outta my legs

another one of those slow plodding runs. Went out 3 miles and turned around. Weather
was real warm, and I listened to my body and kept the pace easy.

Miles: 6
Time: 47:46
pace: 7.58

Attempting a long run

David and I had made our mind up to try for 10...but the weather was 86 degrees, so I knew it wouldn't be easy.

Not so much the weather, but just a general drain from my legs, and feeling thirsty and weak on the run made me cut it short. David was nice enough to give me some gum during the middle when I contemplated walking, and that helped get me through.

Here is the Garmin stats

Miles: 8.5

motivated?

Of course once Katie and I woke up Saturday, we were quickly on our way home as we both missed our little daughter, Avery a great deal! After spending some time with her, I decided to get in 7 miles since the weather was absolutly gorgeous. Kept it at a slow pace, which wasn't hard as my legs were pretty banged up from the race - and my lack of any sort of cool down after it.

Anyway - went out and up to Huntingtown Farms, down the big Colchester Hill and out the greenway trail. Once I got to the end of the trail I decided to turn around. The clock showed 27 mins approx, and at that point I was pretty tired. Not a great run as I had to use the bathroom, felt dehydrated, and my legs were just pretty beat up.

Distance: 6.8
Time: 55 mins
Pace: 8+

short and sweet

this shouldn't even qualify for a post, but I must! After zonking out on the couch from 5-7 after work, I made myself go get in the bare minimal for a run: 20 mins.

Miles: 2.5
Time: 20.00
Pace: 8

Just super tired, and legs kinda slow from the long run Sunday.

**This past week I hit 27.5 miles on 4 days. Over the last 8 weeks - since I have started back - I have averaged around 25 miles per week. I've had probably 70% of those weeks made up of 4 days running, and the other 30% made up of 5 days running**

twenty min min

When I see something or hear something more than once, there is a better chance that it holds water. I've heard from my friend/old teammate, who is the current coach at USCUpstate, that if you are going to run - at least make it 20 minutes. The most recent issue of Runner's World had an article stating that 20 minutes seems to be the magic number to clear your mind and exercise your cardiovascular system.

As I felt somewhat under the weather yesterday at work, I was debating on taking the day off. But, thinking about the 20 minute rule, I figured that 20 minutes might actually help out my body. Also, it was the warmest day of the week (low 50s) so I wanted to take advantage.

Nice run and felt good during it. Nice to get another day on the books.
Also, I definitly felt back to normal afterwards.

Time: 20:17
Miles: ~2.5

Sunday shake out

Hit up the neighborhood for an easy 5 miles, to get the kinks out from yesterday's race. Kept it nice and slow, which was easy to do, and rolled through in 8 min pace average.

Tight Legs and Dead Feet

One of the things I have never been able to totally figure out, is why sometimes when my legs are worn out - my feet fall asleep and get tingly, a product I'm sure of also the feeling of tightness in my ankels and achilies. I first remember noticing this at App., and there were times it lingered for a few weeks. It's really uncomfortable, and something I just run through. I had this sensation today on my run, and while I am clear of knee problems, I am hoping that it will subside in the coming runs.

Did 7 miles at a pedestrian pace of I'm sure over 8 min pace for a good bit of the run. Not concerned with that, just trying to build for a good week of higher mileage, and working on the discipline of consistency.