Training Log Archive: billh

Jd Q Workout with 8 strides to metro ... legs felt great ... some soreness in right Achilles ... iced last night but warmed up nicely this morning. ..tried not to bang the steep downhills ... jd ie the bible .. warns against this

C • way to sneak another speed ... 3

Run to metro link ... easy morning base . Gonna try this all week ... lots. More comfortable than bike ...

Weigh ed pack ... 12 lbs ... so getting a strength workout. As long as the body not getting injured guess it's ok. Minor aches get better as run progresses . Really banging the downhills.

C • JD is so paranoid about dow... 2

JD Q workout with 8 strides on the way to metrolink with light pack, the run-train commute. really nice this morning, just a crisp clear winter morning in St Louis, great way to start the day. I will train-bus it home, got that leg down pat, so really, I could do a run-train every morning if I work up to it. Legs felt good after the rest day, once I got going. did my 8 strides on some downhills, one uphill. really liking those new Hoka Challenger ATR, ran on grass strips when I had it. the only discomfort was wondering how stinky I was on the train, pretty crowded, well no one complained, haha.

C • I ran w a pack today and it... 8

rest day!

needed 5M to complete the weekly mileage of 21M, which I did. no matter it was 20F out, sunny, very pleasant run. felt like a spring day. just wore a neoprene face mask and ski goggles, only complaint was the goggles fogged up but really didn't need them. legs fatigued from race yesterday. well, thats 4 weeks of base in the books and I'm not injured which is a plus. hopfully, I'm ready to ease up the weekly mileage a bit to say 24M, after following JD's advice of keeping it constant for 4 weeks when starting out.

FB 5K, treated this as a tempo run, even though it felt all out, I definitely was racing, but my pace at 7:39 was slower than the JD suggested T pace of 7:25 for my old VDOT, probably need to revise me VDOT down to adjust my paces to current fitness. Not sure I can complete the upcoming M pace at 8:00 pace for 40 minutes.

but I was happy with how I raced mentally, felt like I hung in there when it got tough in the last 800m. two guys I've raced near in the past two races, I was near again toward the end, one in the younger 45-49, other in the next older group 55-59, so not racing against them for AG honors. they passed me in he middle of the race, then I ran the downhills faster to catch up. then in the last mile, especially the final 800m with the finish tower of the visitor center in site, I felt them slow, so I just gradually pulled ahead, sooner than I thought, before the bike path, did some shoulder checks, and they were about 20m back, not looking like they cared. so I just motored ahead and stretched it out on the bike path for a strong finish. even heaved a little upon crossing the finish, which was unexpected, not sure why, nothing unusual to eat, guess showed that I was putting out effort, a little more than T threshold I guess at the end! fun stuff, love racing in this weather, 40F and rainy. slow but fun race.

E run before the FB 5K tomorrow, took it reeeaaaal easy. felt OK. first run in the new Cliftons from ebay. not as cushy as the Stinson Tarmacs that they are replacing, and somewhat flimsy and loose, might keep them for short E runs.

C • Were they your regular size... 2