Training Log Archive: cktrahanIn the 31 days ending Dec 31, 2010:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||
Thursday Dec 30, 2010 #
Run 44:06 [2] 5.5 mi (8:01 / mi)
shoes: Brooks Launch - Black
Memorial. Felt really rough at first with not running yesterday.. but, felt much better by the end. still feeling really tired, though. I hope it passes soon.
Wednesday Dec 29, 2010 #
Note
Torrential rain, lightening, and generally horrible weather all day... no running.
Tuesday Dec 28, 2010 #
Run 1:00:00 [2] 6.5 mi (9:14 / mi)
shoes: Inov-8 295 - black
HCM trails. with Miles. felt really rough at the start but started feeling a lot stronger by the end. but in the last half-mile i started getting reflux, the puke in the throat thing. fun. still feeling tired from being sick but i'm coming around, i just have to be patient.
Monday Dec 27, 2010 #
Run 41:10 [2] 5.0 mi (8:14 / mi)
shoes: Asics Hyper Speed 4 #2
Sabine. Feeling a little better today. started real slow and ended up feeling much stronger at the end. it ended up being a nice recovery run. recovery from being sick... the weather was a little nasty. wet, cool, and windy but i kept warm and layered and felt alright.
finally hit the 2000 mile mark for the year. pretty good by some people's standards, a pittance to others, but for me it was pretty solid.
finally hit the 2000 mile mark for the year. pretty good by some people's standards, a pittance to others, but for me it was pretty solid.
Sunday Dec 26, 2010 #
Run 31:20 [2] 3.0 mi (10:27 / mi)
shoes: Inov-8 295's
HCM trails. every single step was an exercise in trying not to puke. had to bail on Miles only 2 miles into the run. might be coming down with something, might be something i ate, or it might be a reaction to the medicine as it's similar to last time... either way, i'll probably know more tomorrow...
Friday Dec 24, 2010 #
Run 2:06:27 [2] 13.0 mi (9:44 / mi)
shoes: Inov-8 295's
Memorial & HCM trails. about 8.5 this morning running to the loop. about 4.5 on the trails. Everything felt like a tremendous effort. I couldn't get warm even though it was 60 degrees, but I was sweating like a pig. a very odd day. Miles pointed out that I may be a little over-trained and I may agree with him after today. My body is acting weird, my legs are sore and won't get better, and I'm just tired all the time and want to sleep constantly. It's too close to Bandera to do much quality. I just need to back off and taper.
Thursday Dec 23, 2010 #
Run 40:52 [2] 5.0 mi (8:10 / mi)
shoes: Brooks Launch - Black
Memorial. the legs were super heavy and sluggish all day, so i thought i needed a short shake-out run so that tomorrow wouldn't turn out to be a disaster like tuesday. weather was really odd. cool but extremely humid. i was nice and cool but sweating like a filth-pig.
Wednesday Dec 22, 2010 #
Run 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: Brooks Launch - Black
KW. Memorial. Supposed to do 6 miles @ marathon pace or marathon pace minus 10 sec. According to all the calculator things, my marathon pace is supposed to be around 7:20-7:30, so my goal was 7:30
7:16, 7:25, 7:25, 7:28, 7:34 (got a little tired and bored), 7:14
not bad, pretty even. last speed workout before bandera.
7:16, 7:25, 7:25, 7:28, 7:34 (got a little tired and bored), 7:14
not bad, pretty even. last speed workout before bandera.
Tuesday Dec 21, 2010 #
Run 1:05:48 [2] 7.5 mi (8:46 / mi)
shoes: Brooks Launch - Black
Sabine. w/ Miles. Wow. That was brutal. It was hot, my legs were completely and utterly dead, but my ankle only hurt a little. I finally felt a little better on the way home and was able to run a bit faster.
Aggressive icing and the prescription NSAIDS leftover from my foot issues in February seem to be helping. The swelling is, if not gone, very diminished. The run today was just work. Nothing else, just a get-it-done slog that had to be done. Hopefully, the legs will come back over the rest of the week.
Aggressive icing and the prescription NSAIDS leftover from my foot issues in February seem to be helping. The swelling is, if not gone, very diminished. The run today was just work. Nothing else, just a get-it-done slog that had to be done. Hopefully, the legs will come back over the rest of the week.
Monday Dec 20, 2010 #
Note
(injured)
Same as yesterday. Tried to run about 2 blocks and it was over.
Sunday Dec 19, 2010 #
Note
(injured)
Couldn't run today. Lots of pain in my right ankle. Both on the inside directly below, as well as, behind the ankle bone AND on the outside of the right foot directly in front on the ankle bone and extending slightly over the top of the foot. Feels like an overuse thing. It was mildly hurting over the past week then started hurting much more today. I'll see what it's like tomorrow.
Saturday Dec 18, 2010 #
Run 3:39:44 [2] 20.0 mi (10:59 / mi)
shoes: Inov-8 295's
HSP. 20 mile loop with Miles. One of the most amazing weather days I've ever had out there. Very good run. No gels, no s-caps. Legs felt a little tired and fatigued but didn't give out. Really solid day.
Thursday Dec 16, 2010 #
Run 1:04:56 [2] 8.0 mi (8:07 / mi)
shoes: Brooks Launch - Black
Memorial x2. easy pace run. nice weather. warm but the cool front is pushing through and it was actually cooling off as I was running. really needing the day off tomorrow. My legs are really tired. Not sore but they're heavy and sluggish.
Wednesday Dec 15, 2010 #
Run 1:09:48 [2] 8.5 mi (8:13 / mi)
shoes: Brooks Launch - Black
Memorial x2. long. Just keeping it easy this week. No KW, no hills, no speed work. Letting myself recover properly. I actually feel pretty good. I really wanted to push a little tonight but kept it in. Next week I'll do the KW workouts and then no more until after Bandera.
Tuesday Dec 14, 2010 #
Run 1:04:00 [2] 8.0 mi (8:00 / mi)
shoes: Brooks Launch - Black
Memorial x2. still feeling a little fatigued and i'm still taking a long time to loosen up. but, i know i have to take it easy the whole week in order to recover properly from the long run last weekend. all in all, it was nice run. i wasn't paying attention to the pace like i should have been and i found myself running pretty hard over the last two miles for no reason. easily 7:50-ish... stupid, stupid, stupid... and, it was really warm. really warm... blah...
Monday Dec 13, 2010 #
Run 55:47 [2] 6.0 mi (9:18 / mi)
shoes: Inov-8 295 - black
HCM trails - green/endless loop with Miles. We took it easy and it felt pretty good. The legs were actually feeling a little springy. I think forcing myself to out for a nice, slow recovery run yesterday was a big key.
Sunday Dec 12, 2010 #
Run 45:00 [2] 5.0 mi (9:00 / mi)
shoes: Asics Hyper Speed 4 #2
Sabine. recovery run. started off extremely stiff and slow but by the time i got about 2 miles things were doing much better, almost completely normal. legs felt surprisingly good but i still have a lot of soreness in my feet and ankles. no other soreness to speak of.
Saturday Dec 11, 2010 #
Run 6:10:38 [2] 32.0 mi (11:35 / mi)
shoes: Inov-8 295's
LST - from FM 2025 to Double Lake out and back. made a wrong turn that added about .6 to the route, which is usually 31.4. Saw three deer hunters, one random old man who threatened me, a couple of fat kids and that's about it. had a really solid run to the turn-around. ran the 16.3 in about 2:50:00-ish. felt fine. on the way back, got really nauseated. don't know why yet, though probably calorie related. probably not enough calories, i'm thinking. walked the last 3.5 miles. but i still feel fine. the feet and ankles hurt quite a bit so i need to figure that out, but i don't think there's anything i can do, really.
Thursday Dec 9, 2010 #
Run 1:02:30 [2] 7.5 mi (8:20 / mi)
shoes: Brooks Launch - Black
Sabine. easy pace for recovery from last night. the legs felt extremely heavy and slow but i have a nice rest day tomorrow so that's good.
Wednesday Dec 8, 2010 #
Run 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: Brooks Launch - Black
KW. 6 mile threshold-pace run. about 15-30 sec faster than marathon pace or about what you can sustain for an hour. for me, it's around 7 min pace.
again, splits weren't very even. not pacing well lately. I'm losing concentration and focus and my mind starts wandering... then i start to slow down.
7:05, 7:14, 6:59, 6:57, 7:20, 7:10
again, splits weren't very even. not pacing well lately. I'm losing concentration and focus and my mind starts wandering... then i start to slow down.
7:05, 7:14, 6:59, 6:57, 7:20, 7:10
Tuesday Dec 7, 2010 #
Run 1:02:48 [2] 8.0 mi (7:51 / mi)
shoes: Brooks Launch - Black
Memorial x2. supposed to be easy pace. It didn't feel that hard but it felt harder than it should, which should have been a clue. but, there was a fairly good wind blowing and i thought i was just fighting the wind. felt pretty stiff at first but loosened up about halfway through.
Sunday Dec 5, 2010 #
Run 46:13 [2] 5.5 mi (8:24 / mi)
shoes: Brooks Launch - Black
Memorial. recovery run. nice and easy. felt very heavy at first and finally felt better at about 2.5 miles. feeling some calf and ankle pain similar to my problem earlier this year. need to keep a close eye on it. need to get a stick, too. get back to doing glute and hip strengthening exercises.
Saturday Dec 4, 2010 #
Run 1:21:12 [2] 10.0 mi (8:07 / mi)
shoes: Brooks Launch - Black
Memorial/sabine/part of park loop. felt fine. nice morning but humid. wanted to get in some quicker miles before the trail run. felt a little rough on the last 2 miles. probably accumulated fatigue.
Run 1:30:00 [2] 7.0 mi (12:51 / mi)
shoes: Inov-8 295's
HCM trails. nice easy pace with a fun group. we may have gone relatively slow but we had a good time doing it. started to warm up a lot and stayed relatively humid.
disclaimer: since i stopped my watch when we stopped, i think we did about 8 miles, which makes more sense. But, Miles says 7... i don't think we were going THAT slow but who knows...
disclaimer: since i stopped my watch when we stopped, i think we did about 8 miles, which makes more sense. But, Miles says 7... i don't think we were going THAT slow but who knows...
Thursday Dec 2, 2010 #
Run 54:56 [2] 6.0 mi (9:09 / mi)
shoes: Brooks Mach XI
HCM trails. endless/green loop. easy recovery-type run. felt good. i was a little warm because i wore long sleeves. everything else was dirty. but it was cool so it wasn't too bad.
turned my right ankle a bit. very slight sprain. with the rest day tomorrow, it should be close to 100% by saturday's long run.
turned my right ankle a bit. very slight sprain. with the rest day tomorrow, it should be close to 100% by saturday's long run.
Wednesday Dec 1, 2010 #
Run 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: Brooks Launch - Black
KW - progressive 6 mile run. started out nice and easy to make sure each split was faster. felt pretty good. took me about 2 or 3 miles to really warm up even though i had already ran a mile over to the park. my pacing was a little sketchy but it turned out fine.
Splits: 8:37, 8:02, 7:50, 7:27, 7:23, 6:48
Splits: 8:37, 8:02, 7:50, 7:27, 7:23, 6:48