After months of frustrating hip and hamstring pain, some simple excersises from my PT have freed up my leg enough to get back to running. And hopefully will fix some muscle imbalances I have been dealing with for 25 years! M 3mi Tue 6.2 JA loop 48:30 Wed off Thur 8 mi 6mi @ 7:00/mi fri 6.5 7:20/mi Sat 3.5 easy Sun 3.5 easy Total 30.5 mi year=1050
Mon off, legs really tight and hurt Tues 8 mi, most with cooper at 9 min pace, everything still hurts wed off, Thur 8 mi, felt a little better 7:30 pace Fri 7.5 mi, 7:30 pace Sat 8 mi, 3 with cooper then 7:20 pace with a couple strides Sun 24 miles easy 8min pace with the group, about 7 miles of it with 2:11 Marathoner Gary Siriano, pretty cool, hopefully he will catch up with us on our easy sunday runs. I love hearing stories from the 70's and 80's when we had dozens of fast Marathoners.
Total 55 miles year= 527
Legs felt better as the week went on, I hope I can do more this week.
Mon off Tues 21.5 mi , Tagged along with Bob on his 21 mile and felt pretty good, a shade under 8min pace. Does two 21 milers in 4 days qualify me as an ultra runner? Wed 9.5 mi, 7.5 mi easy 7:45 pace followed with 10x150 strides Thur 8 mi, 7:40 pace Fri 6.5 mi, 3 with cooper then 3.5 more all at 8:30 pace and very tired Sat off, not planned, the day got away from me Sun 15.5 mi, 7:55 pace with The group, felt real easy Total 61 miles (5 days) Year = 396.5
Keeping up with the build up phase, trying to get comfortable with 60 miles and start increasing my milage after next week. I hope to find a 5 mile race or 10k next sunday to get something in before NB. It has been nearly a year since I ran a race!
Feb 14 - Feb 20MON 7mi easy 7:45 pace recovery run with 2x 150 strides after TUES 6.2mi, JA group run 1st since Jan 6, easy 50:45 a little icy WED 12.5mi, Ran from the farm to home after moving my loader back to the farm, did a 10.2 Tempo at 6:45 pace almost all uphill with 350 ft elevation gain. THUR 6.2, JA loop 48:45 FRI 9 mi, 7.5 at 7:10 pace with 6 x 200 strides after SAT 9.5 mi, easy 7:40 pace, very cold and windy SUN 11 mi easy 7:45 pace
Total 61.5 miles year=275.5
Feb 21- Feb 27 MOn off Tues 8 mi, 7.5 at 7:25 pace with 2x200 strides after Wed 5mi treadmill easy Thur 12 mi, ran from the farm to sterling did 2miles in 14min then alternate hard easy miles 5:49,6:40,6:07,6:50,6:00 , 5 miles in 31:30 and I was done, I wanted 2 more but it wasn't happening did 5 warm down to the garage Fri 8 mi Treadmill slow Sat 22 miles, not too bad ran 7:45 pace and other than icy slush and having to run in traffic, a good run Sun 5mi easy treadmill after snowplowing AGAIN Total 60 miles Year=335.5
It is good to finally get 2 consistant weeks in. I am going to try to find a 5 mile or 10k to race this week or next to get a feel for NB. Anyone knows of a good one let me know. I don't race enough to find good races.
MON-0 Tues 0 Wed 3.5mi treadmill easy (there is no where to saftely run around my house) Thur 7.5 mi 7:40 pace from Bobs house Fri 0 Sat 0 (hopefully the last day for a while of snow removal) Sun 20+ easy 8:10 pace with Bob and Rick, felt better than I thought it would, I actually had some sprint left in me on the last mile when I had to catch up after taking a leak Total 31 miles year = 214 Goal for this week is no 0 days
Mon 12.5 mi, 5 easy then 7.5 at 7:15 pace Tues 12.5 mi, 10 mile tempo in 1:06:40 (6:45 pace) felt great and easy Wed 0, Blizzard, snow plow Thur 13mi, 7:45 pace , Ran to Bob's and did 6 mi with him and ran home did 2x200 strides after Fri8.5 mi, Roads a mess could only manage 8:15/mile Sat 7.5 mi, easy,Roads still terrible, bad head cold Sun 6mi, easy, roads suck, feel like hell Total 60 miles year=143 Tough week with the weather and head cold, also a lot of late nights plowing and hauling snow.
Mon 9 mi , 7.5 light tempo 7:10 pace with 7x200 strides after Tues 7.5mi , easy 7:45/mi Wed 15 mi, 1st 6mi at 7:00/mi then next 5.5 at 6:30 pace, did 11.5 miles in 1:16:20 (6:45/mi) then 9 minute miles home, really tired Thur 6.2mi, JA loop easy 49:00 Fri 12 mi, 7.5 mi at 7:30 pace , then 10 x 100 strides Sat 5.5 mi, real easy, tired Sun 8.5 mi, 7:45 pace, still tired,left hammy sore Total 63.5 miles year = 83 So far the biggest milage week since March, I am still trying to get my milage up where I want it but my legs are heavy and tired all the time.
The Numbers: miles=1,936 life=25,896 Races= 4 (Really Pathetic) 40+ Pr's = 1/31 Log cabin 10k 35:39 2/28 DH Jones 10mi 1:00:52 Biggest Milage month ever=Jan 371 Last 3 years milage 2007=1343,2008=1613,2009=2492
Really not much to be exited about after Feb last year. I was on track for a big year until life and job took over. I hope to get back to similar fitness by April this year and race a whole lot more.
Goals for 2011 1. Get over 2,600 miles for the year 2. Race at least 1 time a month( try for 20 races this year) 3. Finally comlete the marathon distance while still running(Boston will be my 10th marathon) I have only made it to mile 23 so far without some running catastrophe. 4. Set a 40+ Pr at every distance Raced this year 5. Help CMS 40+ team this year (score at least 1 damn point!)