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Training Log Archive: hmklaff

In the 31 days ending Oct 31, 2010:

activity

time

miles

+ft

Running

26:59:21

146.5

(11:03)

235.77

(6:52)

Walking

1:20:40

5.7

(14:09)

9.17

(8:48)

Total

28:20:01

152.2

(11:10)

244.94

(6:56)

8:30

0:00

» now

Sunday Oct 31, 2010 #

Running 1:21:38 [3] 8.0 mi (10:12 / mi)
shoes: Adizero Aegis #2

Sunday trails - solo. Took the legs almost a half hour to come alive, but once they did, I was able to keep an honest pace. Gorgeous morning.

Thursday Oct 28, 2010 #

Running 33:41 [3] 3.4 mi (9:54 / mi)
shoes: Adizero Aegis

Lunchtime trails. Snuck out of the office for a mental health run. Moved at an honest clip. Nice little jaunt.

Wednesday Oct 27, 2010 #

Note
(rest day)

Crazy work day - no time to run.

Tuesday Oct 26, 2010 #

Running 51:25 [3] 5.0 mi (10:17 / mi)
shoes: Adizero Aegis #2

After-work trails with Chris. Pretty mellow pace throughout.

Monday Oct 25, 2010 #

Running 54:03 [3] 6.0 mi (9:01 / mi)
shoes: Adizero Aegis #2

After work trails - Endless/Green/Endless. Felt lethargic after work, but pushed the pace early and the legs came around. Spirited pace throughout. Nice run.

Saturday Oct 23, 2010 #

Running 1:45:00 [3] 9.0 mi (11:40 / mi)
shoes: Adizero Aegis #2

Saturday trails with TREX. Warm & muggy, but a nice relaxed run.

Friday Oct 22, 2010 #

Running 46:02 [3] 5.5 mi (8:22 / mi)
shoes: Adizero Aegis #2

Hermann-Rice short. Good, solid run. Legs felt very strong for most of the run. Could feel a little something-something in the right hamstring, but nothing in the way of pain - will just keep an eye on it.

Thursday Oct 21, 2010 #

Note
(rest day)

An extra day off just to let everything rest...

Wednesday Oct 20, 2010 #

Running 27:52 [3] 3.2 mi (8:42 / mi)
shoes: Adizero Aegis #2

Hermann loop. Short "shake out" run to see where the legs are at. If they aren't quite "lively," they feel pretty good nonetheless. No lingering aches or pains. Considering a short, 10-day cycle focused on speed and leg turnover, and then a run at my 25K PR at little Rocky Raccoon in a couple of weeks. Going to take tomorrow off and then dig in & see what happens.

Tuesday Oct 19, 2010 #

Note
(rest day)

No soreness. Legs feel pretty good.

Monday Oct 18, 2010 #

Note
(rest day)

Still a bit achy, but moving around okay.

Sunday Oct 17, 2010 #

Note
(rest day)

Typical day-after deadness & aches, but no acute pains.

Saturday Oct 16, 2010 #

Running 8:30:00 [3] 37.5 mi (13:36 / mi)
shoes: Adizero Aegis #2

Palo Duro. Packed it in after three loops when it became apparent I wasn't going to go under 11. Very warm day on a totally exposed course - eventually sucked the life out of me. Pretty disappointed. 10-15 degrees cooler and I probably would have been fine. Will treat it as a solid training running and reassess what I want to do racing-wise going forward.

Wednesday Oct 13, 2010 #

Walking 35:00 [3] 2.5 mi (14:00 / mi)
shoes: Adizero Aegis #2

Short walk at Hermann.

Tuesday Oct 12, 2010 #

Running 34:45 [3] 4.0 mi (8:41 / mi)
shoes: Adizero Aegis #2

Hermann loop plus. Probably the last run before Palo Duro. Took it easy and just noted what hurt. Actually, not much. Achilles seemed fine. A little very mild PF ache in the right foot. First wearing of new Adizeros. Man, those suckers are stiff out of the box, but still comfy. That's about it. Nothing else to do but rest...

Monday Oct 11, 2010 #

Running 48:55 [3] 5.5 mi (8:54 / mi)
shoes: Adizero Aegis

Hermann-Rice short. A "do nothing stupid" run. I've forgotten how filled with paranoia these final week taper runs become. Pay a ridiculous amount of attention to every minor depression in the path, every small root nub, every bit of cracked sidewalk, lest I turn an ankle or take a header. Felt a couple of twinges in the left achilles and some minor PF ache in the right foot. Stuff to monitor as I pull back to 4 miles tomorrow and short walk Wednesday.

Saturday Oct 9, 2010 #

Running 2:21:53 [3] 13.0 mi (10:55 / mi)
shoes: Adizero Aegis

Lieberman loop before Saturday trails with TREX. Nice run. 8/2's on the trails, but the running portion was fairly chippy for a Saturday. No slow runners in today's group. Felt a couple of twinges in the left achilles late in the run and shut it down early. Taking no chances.

Friday Oct 8, 2010 #

Running 45:34 [3] 5.5 mi (8:17 / mi)
shoes: Adizero Aegis

Hermann-Rice short. Felt pretty good from the get go and decided to push the pace a little and see how everything felt. No quad issues & legs felt pretty lively. Solid all around.

Thursday Oct 7, 2010 #

Running 49:21 [3] 5.5 mi (8:58 / mi)
shoes: Adizero Aegis

Hermann-Rice short. Beautiful, cool morning for a test of the quad. Started out fine, then after a mile or so, I could feel it tightening up. Not really painful, but I was concerned that it would become so before I finished. Then, after about 4 miles, it seemed to relax & wasn't an issue at all. Everything else felt great - kept the pace slow & easy.

Wednesday Oct 6, 2010 #

Note
(rest day)

Taking a zero day to let the quad quiet down. Feels much better today. Hopefully will be able to run tomorrow.

Tuesday Oct 5, 2010 #

Running 29:25 [2] 3.2 mi (9:12 / mi)
shoes: Adizero Aegis

Hermann loop. A "test the legs" run. Bad news: left quad is pretty sore. Going to have to give it a bit more rest, I think. Good news: everything else felt fine. More life in the legs than I expected, although I kept the effort very easy this morning.

Monday Oct 4, 2010 #

Note
(rest day)

Some delayed onset muscle soreness, mostly in the left quad and a weird come-and-go ache in the instep of the left foot. Maybe some sort of nerve issue.

Sunday Oct 3, 2010 #

Note
(rest day)

A couple of isolated achy spots, but legs feel pretty decent overall.

Saturday Oct 2, 2010 #

Running 5:59:47 [3] 32.2 mi (11:10 / mi)
shoes: Adizero Aegis

Huntsville State Park - long run. Completely dialed in from start to finish. Gorgeous weather, on top of calories/electrolytes/hydration all day, and lively legs (even when they started to ache). Quite possibly the best training week I've ever had. Time to rest!

Friday Oct 1, 2010 #

Walking 45:40 [3] 3.2 mi (14:16 / mi)
shoes: NB MT790(3)

Friday Hermann Park walk. Pleasant as usual.

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