September 2011 - Over The Hill

Weekly Training Report for 2011-09-25

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Sep 242011

mon: Recovery run. Ran 3.2 miles for 31 minutes at 9:41 pace. Slow run around a local lake. Gorgeous day! Ran with some new running friends.
mon: Sherwood Forest Loop. Ran 2.8 miles. Fast run, felt great
tue: Locksley-Essex out and back. Ran 4.2 miles. great run, no issues
wed: Running workout. Ran . perfect day for a run.
fri: Locksley-Essex out and back. Ran 4.2 miles. slow easy run
sat: Locksley-Essex out and back. Ran 4.2 miles. slow run in preparation for tomorrows race
sun: Flutie 5K road race. Ran 3.1 miles for 27 minutes at 8:43 pace. Hot, Humid and Hilly.

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Sep 172011

mon: north-reading-and-back. Rode 16.2 miles for 61 minutes at 15.89 mph. Goergeous day for cycling!
mon: Locksley-Essex out and back. Ran 4.2 miles for 37 minutes at 8:55 pace. Good run in my VFF’s. Nice way to start the week
tue: Sherwood Forest Loop. Ran 2.8 miles for 28 minutes at 10:09 pace. Nice slow run on a gorgeous day.
thu: Locksley-Essex out and back. Ran 4.2 miles for 44 minutes at 10:25 pace. Easy slow miles.
sat: Lynnfield 10K Loop. Ran 6.2 miles for 58 minutes at 9:27 pace. Confidence booster. Solid state run at my target half-marathon pace. I held the 9:30 pace pretty well throughout the run. The Smuttynose half-marathon I am running in 2 weeks is much flatter than today’s loop, which had a lot of hills

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Sep 102011

mon: Sherwood Forest Loop. Ran 2.8 miles for 29 minutes at 10:30 pace. Slow easy run around the area. No calf issues. Starting to feel confident again.
tue: Locksley-Essex out and back. Ran 4.2 miles for 43 minutes at 10:11 pace. Solid slow run. Still working on building base back up. Calf feels great. Added self-massage into my post run routine with The Stick. I think that plus hydration and potassium is the permanent solution to my calf issues.
thu: Locksley-Essex out and back. Ran 4.2 miles for 38 minutes at 9:00 pace. Solid run in VFFs. Feeling injury free. Followed with new leg self massage routine with the 22″ Tiger Tail Rolling Muscle Massager… the new love of my life.
sat: Lynnfield-Summer-Essex-Loop. Ran 7.7 miles for 80 minutes at 10:26 pace. First “long” run in 7 weeks. My legs feel like jelly after only 7.7 miles. Hopefully my stamina will come back quickly.

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Sep 032011

mon: Running workout. Ran 3.2 miles. Went to a massage therpist on Sat afternoon and she loosened the knots (again) in my calf. So I decided to dust off my elliptical machine. I was able to do 3.2 miles on that at 180 RPM (same cadence as my footstrikes running). I feel that I was able to exercise a lot of my body’s machinery without engaging my soleus muscle.
Maybe this is what I can do to train for the October half marathons while my calf heals? What do you think?
wed: Recovery jog. Ran 2.0 miles. Slow recovery jog. I was able to get through this without cramping
thu: Recovery jog. Ran 2.0 miles. Feeling better. Calf is tight and only twinges a little.
sat: Locksley-Essex out and back. Ran 4.2 miles for 42 minutes at 10:04 pace. Good jog. First real jog without pain in 7 weeks. I pulled back whenever my breath became labored. Sad to say 2 months ago I could run this at 8:15 pace. But the important point is that as long as I don’t do something stupid I should be able to resume training slowly and then ramp it up.
sun: Sherwood Forest Loop. Ran 2.8 miles for 29 minutes at 10:30 pace. Easy run through the neighborhood. Calf feels tender but OK.