Monday, July 28th:
5:50am, 70 degrees, 92%, 0-5mph. Maple Shade Loop (S). Nike Pegasus 29 USATF.
5mi very easy (42:22) (8:29/mi). Strides.
My legs were surprisingly sore and heavy this morning, so I kept the pace very slow and easy. Even the strides afterward felt a little slow. No worries, I was due for an easy recovery pace run after last week.
Tuesday, July 29th:
4:50am, 64 degrees, 73%, 5-10mph. CHW Track. Adidas Adios Boost.
10mi total, including 12x400m w/400m recovery jogs
Splits: 85 83 82 82 81 81 81 81 80 82 80 74
Avg: 81
Aside from some mild cramping in my left calf/soleus early on, I was pretty happy with the results of this morning's workout. I stopped for about :15 after the fourth interval to stretch it out, and from there on out it felt okay, especially since I took the recovery jogs very easy (~2:10-:15). It also took the first couple reps for me to get comfortable at the faster-than-usual pace, but by the 8-9th rep or so, I was feeling pretty good. Ran the last one as fast as I could while staying relaxed and maintaining form - not quite all out. Good first interval workout of the cycle.
Wednesday, July 30th:
6:20pm, Treadmill, 1.5% incline. Nike Pegasus 29 USATF.
4mi easy treadmill (32:35) (8:09/mi)
Had originally planned on two short runs today at 4mi each but I was really run down this morning and decided to get an extra hour sleep instead. Accordingly, I took it very easy on the treadmill tonight, slowly progressing from 7.0-8.0mph. Felt much better after the run. It's been a stressful week at work with Gab on vacation all week and Robin out sick today, but there's only one more tough day of work to get through tomorrow before I get some extra down time.
Thursday, July 31st:
4:50am, 61 degrees, 86%, calm. Maple Ave out-and-back. Asics Kayano 19.
6mi easy (47:13) (7:53/mi)
Felt solid from the very first step today. Progressed from 8:24-7:35/mi. I am sure the cooler temps helped also. Now I just need to survive one long day of work!
Friday, August 1st:
5:45am, 67 degrees, 93%, calm. Moorestown. Asics Kayano 19.
8mi easy (1:01:12) (7:39/mi)
Conversational pace with Rosie and Ryan, with whom I had a nice discussion about Hansons' Training in preparation for his debut marathon at Philly. It's amazing to me how much easier "easy pace" feels when I have training partners to help make the time pass.
12:10pm, 81 degrees, 65%, 0-5mph. Neighborhood Loop. Mizuno Wave Rider 17.
3mi easy (23:58) (8:00/mi). Strides.
Very easy 2mi+ jog followed by 6x :20 fast strides. Just enough to prime the muscles, get in a good stretch afterward, prepare myself for tomorrow's workout.
Saturday, August 2nd:
7:15am, 66 degrees, 93%, 5-10mph. MRC - Maple Ave out-and-back - Stanwick Loop. Saucony Cortana 3.
13mi total (1:30: 48), including 11mi @ 6:48/avg (6:43-:56/mi)
Had Ryan to keep me company for the first 8mi, which went relatively according to plan. As soon as he dropped off though, I started to feel the effort, mostly due to the humidity really settling in and wrecking havoc with my body temperature. I was still able to sustain the same pace for the final 4mi of the moderate segment, but my perceived effort definitely increased. Still, today was a good sign that I am on the right track with my endurance. Next week's marathon pace tempo will be an even better indicator.
Sunday, August 3rd:
6:00am, 65 degrees, 95%, 0-5mph. Mike's House - Cinnaminson route. Asics Kayano 19.
7mi easy, as 3:00 Kenyan shuffle, 4x strides, 6.6mi (49:19) (7:29/mi)
Had Mike and Tom to keep me company in the rain this morning, which actually felt nice and kept an otherwise humid morning feeling reasonably comfortable. Had a nice discussion with Tom about the benefits of racing a HM versus using a HM as a "dress rehearsal" for the marathon - some nice running philosophy, back-and-forth style. The good news is, I felt pretty good today after yesterday's long session, so no matter what I eventually decide to do at the Distance Run, I know that everything as planned up to this point seems to be working. :)
Weekly Total: 56 miles
So far, so good. Next week is the first week with 3 sessions (SPEED, MP TEMPO, LONG) so we'll see how my body adapts to the new stimulus.
Monday, July 28, 2014
Monday, July 21, 2014
Philly Marathon Training, Week 1
Monday, July 21st:
6:00am, 66 degrees, 79%, calm. Maple Shade Route (S). Asics Kayano 19.
5mi easy (40:29) (8:06/mi)
IT band symptoms are practically gone, but I am still trying to find the right stride/mechanics. I am not sure if it's because I haven't been consistently running these past few weeks, or because of the injury issues I am getting over, but I am still not feeling 100% fluid during my runs. At least the last mile felt pretty loose.
10:30am, 74 degrees, 66%, 0-5mph. Chapel - CH Blvd loop. Nike Pegasus 29 USATF.
4.5mi easy (36:10) (8:02/mi)
Much, much smoother than this morning. More relaxed and loose. Piriformis was tight before and after the run, gingerly rolled over a lacrosse ball to help loosen it up. Solid day one of training.
Tuesday, July 22nd:
6:00/6:50pm, 86 degrees, 48%, 10mph. Neighborhood Loop. Asics Kayano 19.
2mi+ very easy warmup before workout, 2mi+ very easy cooldown after workout
6:20pm, Treadmill, 1.0% incline. Adidas Adios Boost.
4mi continuous fartlek as 5x (1:00ea at 7/8/9/10/11mph), 1x (1:00ea 7/8mph).
I have done this workout once before but I really think this is my new favorite workout. It's fantastic on so many levels because there are many great qualities embedded in it. You can think of it as a 25:00 moderate tempo at 6:40/mi pace. You can think of it as 5x 1/2mi at 3:00ea with 2:00 1/4mi jogs. The fastest 15:00 of the run averages threshold pace (6:00/mi), the fastest 10:00 of the run averages 10K pace (5:43/mi), and the fastest 5:00 of the run averages 5K pace (5:27/mi). Because the average pace of the total run is still in the moderate range, you don't really get aerobically tired as the workout progresses - I can just as well imagine doing 10 sets of each pace for 50:00 of total running. Such a workout is great in a base phase, or as an extra day of lighter quality during a specific phase, or even as the last few miles of a longer run during marathon training (e.g., 10-12mi easy followed by 25:00 fartlek). Faster runners can use faster paces (e.g., 8/9/10/11/12mph), or slower runners can use slower paces (7/8/9/10mph). If your corresponding paces are "in-between" rounded mph marks, you can increase the incline to modify the "feel" of the workout. It almost has limitless potential!
Wednesday, July 23rd:
Rest.
Thursday, July 24th:
5:00am, 72 degrees, 76%, 5-10mph. Maple Shade (S) - Neighborhood. Asics Kayano 19.
6mi easy (48:38) (8:07/mi). Strides.
Comfortable pace this morning. Felt myself gathering momentum as the run progressed, covering the last 3 mile in 7:56-7:41/mi. Felt good the whole way.
Friday, July 25th:
5:45am, 66 degrees, 63%, 10-20mph. North Wildwood. Asics Kayano 19.
5mi easy (40:05) (8:01/mi)
Headwind out, tailwind back. Progressed from 8:35-7:35/mi. Solid the whole way.
12:15pm, 75 degrees, 61%, 5-15mph. North Wildwood. Asics Kayano 19.
4mi easy (30:23) (7:36/mi)
Nice conditions this afternoon. The winds were swirling a little more than this morning, but I was cruising the whole way. Last 1/4mi was around 7:00/mi pace.
Saturday, July 26th:
5:50am, 64 degrees, 82%, 0-10mph. North Wildwood - Stone Harbor, out-and-back. Asics Kayano 19.
12 miles total (1:24:09), including 10mi moderate 6:50/avg (6:44-:57)
Absolutely rocked my first long run of the cycle. Had a slight tailwind on the way out and a rough gusty patch over the bridge on the way back but overall I was very relaxed and controlled the entire time. Had to hold myself back from naturally running sub-6:40s for some of the middle miles. Also practiced taking in some Gatorade around miles 3.75/8.25/10.0. Had a lot of running in me today.
Sunday, July 27th:
6:30am, 73 degrees, 87%, 0-5mph. Moorestown. Asics Kayano 19.
7.5mi easy (57:49) (7:43/mi)
Conversational pace run with Rosie. Very humid air this morning, the pace actually felt even slower than it was. Ran into Larry afterward in the MRC parking lot, which was nice. Great cap to a satisfying first week.
Weekly Total: 52 miles
What a difference a week makes. Now that I am finally symptom-free, I feel stronger than ever. Both Tuesday's and Saturday's sessions went according to plan, and all of my easy/recovery runs felt very comfortable. Looking forward to my first track session on either Tuesday/Wednesday.
6:00am, 66 degrees, 79%, calm. Maple Shade Route (S). Asics Kayano 19.
5mi easy (40:29) (8:06/mi)
IT band symptoms are practically gone, but I am still trying to find the right stride/mechanics. I am not sure if it's because I haven't been consistently running these past few weeks, or because of the injury issues I am getting over, but I am still not feeling 100% fluid during my runs. At least the last mile felt pretty loose.
10:30am, 74 degrees, 66%, 0-5mph. Chapel - CH Blvd loop. Nike Pegasus 29 USATF.
4.5mi easy (36:10) (8:02/mi)
Much, much smoother than this morning. More relaxed and loose. Piriformis was tight before and after the run, gingerly rolled over a lacrosse ball to help loosen it up. Solid day one of training.
Tuesday, July 22nd:
6:00/6:50pm, 86 degrees, 48%, 10mph. Neighborhood Loop. Asics Kayano 19.
2mi+ very easy warmup before workout, 2mi+ very easy cooldown after workout
6:20pm, Treadmill, 1.0% incline. Adidas Adios Boost.
4mi continuous fartlek as 5x (1:00ea at 7/8/9/10/11mph), 1x (1:00ea 7/8mph).
I have done this workout once before but I really think this is my new favorite workout. It's fantastic on so many levels because there are many great qualities embedded in it. You can think of it as a 25:00 moderate tempo at 6:40/mi pace. You can think of it as 5x 1/2mi at 3:00ea with 2:00 1/4mi jogs. The fastest 15:00 of the run averages threshold pace (6:00/mi), the fastest 10:00 of the run averages 10K pace (5:43/mi), and the fastest 5:00 of the run averages 5K pace (5:27/mi). Because the average pace of the total run is still in the moderate range, you don't really get aerobically tired as the workout progresses - I can just as well imagine doing 10 sets of each pace for 50:00 of total running. Such a workout is great in a base phase, or as an extra day of lighter quality during a specific phase, or even as the last few miles of a longer run during marathon training (e.g., 10-12mi easy followed by 25:00 fartlek). Faster runners can use faster paces (e.g., 8/9/10/11/12mph), or slower runners can use slower paces (7/8/9/10mph). If your corresponding paces are "in-between" rounded mph marks, you can increase the incline to modify the "feel" of the workout. It almost has limitless potential!
Wednesday, July 23rd:
Rest.
Thursday, July 24th:
5:00am, 72 degrees, 76%, 5-10mph. Maple Shade (S) - Neighborhood. Asics Kayano 19.
6mi easy (48:38) (8:07/mi). Strides.
Comfortable pace this morning. Felt myself gathering momentum as the run progressed, covering the last 3 mile in 7:56-7:41/mi. Felt good the whole way.
Friday, July 25th:
5:45am, 66 degrees, 63%, 10-20mph. North Wildwood. Asics Kayano 19.
5mi easy (40:05) (8:01/mi)
Headwind out, tailwind back. Progressed from 8:35-7:35/mi. Solid the whole way.
12:15pm, 75 degrees, 61%, 5-15mph. North Wildwood. Asics Kayano 19.
4mi easy (30:23) (7:36/mi)
Nice conditions this afternoon. The winds were swirling a little more than this morning, but I was cruising the whole way. Last 1/4mi was around 7:00/mi pace.
Saturday, July 26th:
5:50am, 64 degrees, 82%, 0-10mph. North Wildwood - Stone Harbor, out-and-back. Asics Kayano 19.
12 miles total (1:24:09), including 10mi moderate 6:50/avg (6:44-:57)
Absolutely rocked my first long run of the cycle. Had a slight tailwind on the way out and a rough gusty patch over the bridge on the way back but overall I was very relaxed and controlled the entire time. Had to hold myself back from naturally running sub-6:40s for some of the middle miles. Also practiced taking in some Gatorade around miles 3.75/8.25/10.0. Had a lot of running in me today.
Sunday, July 27th:
6:30am, 73 degrees, 87%, 0-5mph. Moorestown. Asics Kayano 19.
7.5mi easy (57:49) (7:43/mi)
Conversational pace run with Rosie. Very humid air this morning, the pace actually felt even slower than it was. Ran into Larry afterward in the MRC parking lot, which was nice. Great cap to a satisfying first week.
Weekly Total: 52 miles
What a difference a week makes. Now that I am finally symptom-free, I feel stronger than ever. Both Tuesday's and Saturday's sessions went according to plan, and all of my easy/recovery runs felt very comfortable. Looking forward to my first track session on either Tuesday/Wednesday.
Tuesday, July 15, 2014
Summer 2014 Base Training, Week 11
Monday, July 14th:
Rest. Did a couple sets one-legged leg lifts, monster walks, and clamshells with elastic bands. Also focused on stretching hamstrings and quads.
Tuesday, July 15th:
7:30pm, Treadmill, 1.0% incline. Asics Kayano 19.
1mi easy (8:24)
Progressed from 7.0-7.3mph, increasing speed every 1/4mi. No symptoms during the run. Did my first test drive in a new pair of shoes, which felt great. Did the same series of band therapy exercises as yesterday, but spent a lot of time post-run focusing on hamstring and quad stretches. Also did some balance exercises on each leg. I really feel the difference after stretching my hamstrings well. I am going to commit to making stretching much more routine with my regular training. Let's see how I feel when I wake up tomorrow.
Wednesday, July 16th:
7:00pm, 76 degrees, 48%, 5-10mph. Neighborhood. Asics Kayano 19.
3mi total (23:26) with break after 1mi and 2.5mi to stretch
I think I am making progress with the knee, but it's hard to tell. The more I warm up and stretch, the better it feels while running, but after cooling down the tightness starts to come back. I'll keep taking it day by day and hope that it eventually clears up.
Thursday, July 17th:
6:00pm, 81 degrees, 30%, 10-15mph. 2x Neighborhood Loop. Asics Kayano 19.
4mi easy (31:05) (7:46/mi)
Barely felt any symptoms tonight. Fell into a more POSE stride, which felt more natural with freer range of motion than before. Overall felt a little rusty from not consistently running for a few days, but glad I could get 4 miles in pain-free. Still doing lots of stretching/band exercises.
Friday, July 18th:
4:45am, 60 degrees, 80%, calm. Maple Shade Loop (S). Asics Kayano 19.
5mi easy (41:35) (8:19/mi)
Best I have felt yet. The slightly slower pace felt a little more natural - I think I might go back to slowing my easy runs down to the 8:00-8:30/mi range and think of them more as maintenance runs. Soon I will be introducing very formal workouts - I need to make sure I stay healthy by remaining low-key on the easy runs. Plus, this morning's run was very enjoyable. I am more likely to run consistently when I keep things enjoyable, than I am to when I feel the need to always train "hard." If I sacrifice a few minutes off my marathon time because of it, so be it. I would rather get to the starting line healthy in 2:50 shape than injured at 2:45 shape, if that makes sense.
3:15pm, 81 degrees, 30%, 0-5mph. Big Neighborhood Loop. Mizuno Wave Rider 17.
3mi easy (24:40) (8:13/mi)
Not quite as comfortable as this morning, but non-symptomatic nonetheless. Still getting my legs back under me, but I am much more confident than I was a couple days ago about moving past this knee trouble once and for all.
Saturday, July 19th:
6:00am, 66 degrees, 77%, calm. Moorestown. Asics Kayano 19.
7.5mi total: 2:00 jog, 4x strides, 7mi easy-medium (51:40) (7:23/mi)
Ran with the group this morning, but it turns out the group easy pace was faster than that to which I am accustomed. I peeled off after 5mi@7:15/mi and the slowed down some the last 2mi@7:40/mi. Felt the IT Band/knee a little bit toward the end and immediately after the run, but got some good stretching and band work in as soon as I got home so I think I managed to keep things at bay.
7:30pm, Treadmill, 1.0-2.0% incline. Asics Kayano 19.
2mi very easy (17:27) (8:44/mi)
Progressed from 6.0-7.5mph. Ran tall, level shoulders, upright jaw, everything relaxed. Focused on maintaining hip level on footstrike, and letting my stride go through the cycle as efficiently and relaxed as possible. Felt great tonight.
Sunday, July 20th:
7:30am, 69 degrees, 75%, 5-10mph. Big Tavistock Loop. Asics Kayano 19.
5mi easy (38:50) (7:46/mi)
Same as last night. Ran tall, level shoulders, upright jaw, everything relaxed. I could have sworn I was running 8:15-:30/mi pace, so imagine my surprise when I finished and checked my splits. And on a rolling course nonetheless. Also saw Holli for a quick 20 minute session afterward, which really loosened up my IT band and piriformis. I may finally be on the tail-end of this frustrating two week pattern.
Weekly Total: 30.5 miles
I certainly didn't envision the last three weeks unfolding the way they did, but I am happy that I now seem to be right and healthy just in time for the start of the marathon cycle. This little hiccup has also forced me to practice better habits, like slowing down easy runs, stretching, doing strengthening exercises, and practicing better running form. Now the challenging part - keeping it all together while getting fit. :)
Rest. Did a couple sets one-legged leg lifts, monster walks, and clamshells with elastic bands. Also focused on stretching hamstrings and quads.
Tuesday, July 15th:
7:30pm, Treadmill, 1.0% incline. Asics Kayano 19.
1mi easy (8:24)
Progressed from 7.0-7.3mph, increasing speed every 1/4mi. No symptoms during the run. Did my first test drive in a new pair of shoes, which felt great. Did the same series of band therapy exercises as yesterday, but spent a lot of time post-run focusing on hamstring and quad stretches. Also did some balance exercises on each leg. I really feel the difference after stretching my hamstrings well. I am going to commit to making stretching much more routine with my regular training. Let's see how I feel when I wake up tomorrow.
Wednesday, July 16th:
7:00pm, 76 degrees, 48%, 5-10mph. Neighborhood. Asics Kayano 19.
3mi total (23:26) with break after 1mi and 2.5mi to stretch
I think I am making progress with the knee, but it's hard to tell. The more I warm up and stretch, the better it feels while running, but after cooling down the tightness starts to come back. I'll keep taking it day by day and hope that it eventually clears up.
Thursday, July 17th:
6:00pm, 81 degrees, 30%, 10-15mph. 2x Neighborhood Loop. Asics Kayano 19.
4mi easy (31:05) (7:46/mi)
Barely felt any symptoms tonight. Fell into a more POSE stride, which felt more natural with freer range of motion than before. Overall felt a little rusty from not consistently running for a few days, but glad I could get 4 miles in pain-free. Still doing lots of stretching/band exercises.
Friday, July 18th:
4:45am, 60 degrees, 80%, calm. Maple Shade Loop (S). Asics Kayano 19.
5mi easy (41:35) (8:19/mi)
Best I have felt yet. The slightly slower pace felt a little more natural - I think I might go back to slowing my easy runs down to the 8:00-8:30/mi range and think of them more as maintenance runs. Soon I will be introducing very formal workouts - I need to make sure I stay healthy by remaining low-key on the easy runs. Plus, this morning's run was very enjoyable. I am more likely to run consistently when I keep things enjoyable, than I am to when I feel the need to always train "hard." If I sacrifice a few minutes off my marathon time because of it, so be it. I would rather get to the starting line healthy in 2:50 shape than injured at 2:45 shape, if that makes sense.
3:15pm, 81 degrees, 30%, 0-5mph. Big Neighborhood Loop. Mizuno Wave Rider 17.
3mi easy (24:40) (8:13/mi)
Not quite as comfortable as this morning, but non-symptomatic nonetheless. Still getting my legs back under me, but I am much more confident than I was a couple days ago about moving past this knee trouble once and for all.
Saturday, July 19th:
6:00am, 66 degrees, 77%, calm. Moorestown. Asics Kayano 19.
7.5mi total: 2:00 jog, 4x strides, 7mi easy-medium (51:40) (7:23/mi)
Ran with the group this morning, but it turns out the group easy pace was faster than that to which I am accustomed. I peeled off after 5mi@7:15/mi and the slowed down some the last 2mi@7:40/mi. Felt the IT Band/knee a little bit toward the end and immediately after the run, but got some good stretching and band work in as soon as I got home so I think I managed to keep things at bay.
7:30pm, Treadmill, 1.0-2.0% incline. Asics Kayano 19.
2mi very easy (17:27) (8:44/mi)
Progressed from 6.0-7.5mph. Ran tall, level shoulders, upright jaw, everything relaxed. Focused on maintaining hip level on footstrike, and letting my stride go through the cycle as efficiently and relaxed as possible. Felt great tonight.
Sunday, July 20th:
7:30am, 69 degrees, 75%, 5-10mph. Big Tavistock Loop. Asics Kayano 19.
5mi easy (38:50) (7:46/mi)
Same as last night. Ran tall, level shoulders, upright jaw, everything relaxed. I could have sworn I was running 8:15-:30/mi pace, so imagine my surprise when I finished and checked my splits. And on a rolling course nonetheless. Also saw Holli for a quick 20 minute session afterward, which really loosened up my IT band and piriformis. I may finally be on the tail-end of this frustrating two week pattern.
Weekly Total: 30.5 miles
I certainly didn't envision the last three weeks unfolding the way they did, but I am happy that I now seem to be right and healthy just in time for the start of the marathon cycle. This little hiccup has also forced me to practice better habits, like slowing down easy runs, stretching, doing strengthening exercises, and practicing better running form. Now the challenging part - keeping it all together while getting fit. :)
Monday, July 7, 2014
Summer 2014 Base Training, Week 10
Monday, July 7th:
Rest. Still have a mental and physical hangover from the weekend trip. I think I should be ready to go by tomorrow, but I am not rushing things.
Tuesday, July 8th:
7:50pm, 90 degrees, 48%, 10-15mph. Neighborhood Loop. Mizuno Wave Rider 17.
2mi easy
Just wanted to get the legs loose and going again after a couple days off. I finally feel recovered from the trip and look forward to getting back into a more routine schedule.
Wednesday, July 9th:
5:10am, 72 degrees, 88%, 5-10mph. Home-CHW Track-Home. Saucony Cortana 3.
7mi total, with 12x200m w/200m jog recoveries (:38-:39/1:07-:08)
Started off well but felt myself really starting to overheat on the last couple reps so I cut the planned 16x200m workout short by four reps. Was really cooked on the cooldown. At least I was happy that I was very consistent both with the reps and the recoveries. This humidity is for the pits!
Thursday, July 10th:
5:45pm, 81 degrees, 53%, 5-10mph. Maple Ave out-and-back. Mizuno Wave Rider 17.
6mi easy-medium
After a sluggish opening 1/4mi, I got a pep in my step and kept it going. Tinkered with my form slightly by holding my hands a little higher and consciously practiced a faster, lower-to-the-ground footstrike. Got into a great rhythm - guessing I was in the 7:15-:30/mi range for the second half of the run. Felt great.
Friday, July 11th:
5:45am, 68 degrees, 81%, calm. MRC - Maple Ave - MRC. Mizuno Wave Rider 17.
8.5mi total, as 2:00 jog, 4x strides, 8mi easy
Honest conversational pace run with Rosie. My new form once again feels so much better than before. The time really flew by today - Rosie has such great positive energy.
10:05am, 79 degrees, 53%, 5-10mph. Big Neighborhood Loop. New Balance 1260v2.
2.5mi easy
Felt fine aside from some general soreness on my right kneecap the last mile or so. Just realized these shoes have about 400 miles on them - I guess it's time to retire them. I'll monitor the knee but I don't think it should amount to anything, especially after I take a dip in Al's pool later today.
Saturday, July 12th:
6:00am, 69 degrees, 84%, calm. Moorestown. Nike Pegasus 29 USATF.
10mi (70:30), including 8mi moderate (6:54/mi)
Good news is I got in some great moderate running today. Had Steve/Jamie/Rosie setting the pace right in front of me for about four of the tempo miles before finishing the second half of the run on my own. Had some moments of knee soreness during the run, but nothing that stopped me from running.
Bad news is my knee really flared up later in the morning. I iced it, elevated it, took a short nap, but when I woke up it was really stiff and tender. I purchased a knee strap to help take some of the pressure off of bending it, but I would imagine I will be laid up for a little while. The literature on runner's knee says to do a lot of isolated straight leg lifts to help strengthen the quads, stretching of the hamstrings, calves, etc., and then doing as much pain-free running as possible to help with the re-alignment of the knee. If I feel ANYTHING at all during a run I should stop. Darn. At this point I am just hoping to be able to start the marathon cycle without any hiccups. So much for a pain-free, progressive buildup cycle.
Sunday, July 13th:
Rest. I saw Holli this morning and she was able to work out a lot of trouble spots in my right IT band, hips, glutes, and most especially my neck. She pretty much confirmed my entire body was jacked up from two 6+ hours car rides last weekend.
Weekly Total: 36 miles
I imagine that I will be off running for at least the next several days until my knee clears up. I will scale back my marathon training plans as need be, but I will cross that bridge when I get there. Until then, it looks like a lot of straight-legged leg lifts, clam openers, and monster walks with my exercise bands.
Rest. Still have a mental and physical hangover from the weekend trip. I think I should be ready to go by tomorrow, but I am not rushing things.
Tuesday, July 8th:
7:50pm, 90 degrees, 48%, 10-15mph. Neighborhood Loop. Mizuno Wave Rider 17.
2mi easy
Just wanted to get the legs loose and going again after a couple days off. I finally feel recovered from the trip and look forward to getting back into a more routine schedule.
Wednesday, July 9th:
5:10am, 72 degrees, 88%, 5-10mph. Home-CHW Track-Home. Saucony Cortana 3.
7mi total, with 12x200m w/200m jog recoveries (:38-:39/1:07-:08)
Started off well but felt myself really starting to overheat on the last couple reps so I cut the planned 16x200m workout short by four reps. Was really cooked on the cooldown. At least I was happy that I was very consistent both with the reps and the recoveries. This humidity is for the pits!
Thursday, July 10th:
5:45pm, 81 degrees, 53%, 5-10mph. Maple Ave out-and-back. Mizuno Wave Rider 17.
6mi easy-medium
After a sluggish opening 1/4mi, I got a pep in my step and kept it going. Tinkered with my form slightly by holding my hands a little higher and consciously practiced a faster, lower-to-the-ground footstrike. Got into a great rhythm - guessing I was in the 7:15-:30/mi range for the second half of the run. Felt great.
Friday, July 11th:
5:45am, 68 degrees, 81%, calm. MRC - Maple Ave - MRC. Mizuno Wave Rider 17.
8.5mi total, as 2:00 jog, 4x strides, 8mi easy
Honest conversational pace run with Rosie. My new form once again feels so much better than before. The time really flew by today - Rosie has such great positive energy.
10:05am, 79 degrees, 53%, 5-10mph. Big Neighborhood Loop. New Balance 1260v2.
2.5mi easy
Felt fine aside from some general soreness on my right kneecap the last mile or so. Just realized these shoes have about 400 miles on them - I guess it's time to retire them. I'll monitor the knee but I don't think it should amount to anything, especially after I take a dip in Al's pool later today.
Saturday, July 12th:
6:00am, 69 degrees, 84%, calm. Moorestown. Nike Pegasus 29 USATF.
10mi (70:30), including 8mi moderate (6:54/mi)
Good news is I got in some great moderate running today. Had Steve/Jamie/Rosie setting the pace right in front of me for about four of the tempo miles before finishing the second half of the run on my own. Had some moments of knee soreness during the run, but nothing that stopped me from running.
Bad news is my knee really flared up later in the morning. I iced it, elevated it, took a short nap, but when I woke up it was really stiff and tender. I purchased a knee strap to help take some of the pressure off of bending it, but I would imagine I will be laid up for a little while. The literature on runner's knee says to do a lot of isolated straight leg lifts to help strengthen the quads, stretching of the hamstrings, calves, etc., and then doing as much pain-free running as possible to help with the re-alignment of the knee. If I feel ANYTHING at all during a run I should stop. Darn. At this point I am just hoping to be able to start the marathon cycle without any hiccups. So much for a pain-free, progressive buildup cycle.
Sunday, July 13th:
Rest. I saw Holli this morning and she was able to work out a lot of trouble spots in my right IT band, hips, glutes, and most especially my neck. She pretty much confirmed my entire body was jacked up from two 6+ hours car rides last weekend.
Weekly Total: 36 miles
I imagine that I will be off running for at least the next several days until my knee clears up. I will scale back my marathon training plans as need be, but I will cross that bridge when I get there. Until then, it looks like a lot of straight-legged leg lifts, clam openers, and monster walks with my exercise bands.
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