Training Log Archive: Bags

Not super winter cold but cold enough combined with grey overcast gloomy day and moderate NW wind. Did out and back for extra mile at beginning then two loops.

11:15
22:00 (10:45)
32:37 (10:40)
42.41 (10:04)
53:02 (10:21) lots of NW wind this mile stretch
1:02:17 (9:17)

Used my rubbery Dr. Sholls heel lifts and that took pressure off calves so no issues at all, but had to fight my foot plant and stride as they felt a little odd. I used the lifts for several months last year...not sure exact timeframe or when I quit.

40 degrees about 30 degree WC...it was one of those days a mile in all I wanted to do was get it over with.

The heel lifts are working good...calf sore but able to shuffle along more than I expected...never felt like I could do a surge and did not even try one...I did not stop last 1.3 miles and barely stopped second half...actually seemed to feel better at my slow shuffle than walking...last mile about 11:30 or slightly 'faster' by up to 5 seconds. 14 min pace through 1.5...2 mile about 27 min...3 mile 40 min.

Did not know what to expect when I went out so this is encouraging so far. If my setbacks are not that big then that will help keep momentum...slow but sure...of getting stronger and hopefully faster over long period of time...

15:01 1M
27:35 2M (13:34)
39:55 3M (12:20)
51:09 4M (11:14)

Reduced length and amount of walking after first mile and a half or so. Just tried to get into smooth rhythm so I was switching from trotting along to walking moderately quick without losing momentum. It's weird though...sometimes I would feel awkward going back into trot stride and other times I felt like I was smooth and floating along.

Couple of slight twinges in right calf. Ice and heat. I may not be able to do surges this week. I've pushed along pretty well past several weeks so as long as I can keep trotting and jogging that would not be a big deal...due to back off for one reason or another anyway. So for now the plan is either to walk/trot like today or even just walk depending on how things go between now and tomorrow.

About 50 when I started...55 when I finished so nice temp but breezy and it got stronger as I ran. Up close to 20mph at times...Cost me at least a minute just guessing but still ran faster than a month ago so all is good.

I add 2.5 to 3 seconds to each 4 laps/1600 to 'convert' the metric track to miles so the splits for miles are the metric version plus added time...

1m 10:41
2m 21:00 (10:19)
3m 31:04 (10:04)
4m 40:51 (9:48) this split is kinda iffy but close
5m 50:40 (9:49) ditto above
6m 60:12 (9:32)
10k 1:02:07 with a 2:10 last 400.

Hard to remember splits for miles as I am hitting 1600, 3200, 4800 meters etc and adding progressively about 3 seconds or slightly less to each mile up to that point to 'convert' the split to approximate mile time...then having to remember the 'mile split'.

Plugged along...exactly at 2 a guy passed me...that pulled me along...I did not check split until 3.5. Was exactly on 43:45 /12:30 pace then...which was ok with me in the dark, cold and going for 10 for the first time in a long time...at 4.5 I was 55:35. 6 miles was 1:12:35 or about 12:05 pace...7 was about 1:23:50. 9.5 was 1:50:40 or so.

I have to hope there is still some magic in this long slow distance training...

C • Keep it up! 4