Training Log Archive: Bags

3 lap warmup...walked less each lap...barely walked any third lap. Very wind...nice temp tho.

3:25
6:40 (3:15)
9:34 (2:56)

My right leg was almost completely useless first lap and a half. Very discouraging. I'm going to our old chiropractor next week...I tried to see if I could get in yesterday for a last minute treatment and he was closed.

2:29
4:51(2:22)
7:08 (2:17)
9:22 (2:14).

In the wind this was ok but I'm worried mostly about first half mile to mile tomorrow. Actually I would be okay with a 9:22 first mile but I can't trot and sprint that first mile...ha.

I trotted along not stopping on the 3/4M cooldown.

3:04
5:51 (2:47)
8:33 (2:42)

Super incredible day...perfect temp, tiny bit of north wind...and felt good. 3 days in a row of a good workout over 5 miles...it has been a long time for 3 days like this.

My stride was no better...I'm wondering if it is actually the foot that is dead and will not push off not the leg muscles whether calf, thigh, ham, etc...no improvement at all...only thing that works is just run until the stride smooths out...but for a race it takes too long for that method to work...I lost close to a minute on the first mile of the 10k I ran. I could not even break 10 minutes for the first mile...in fact it was was 10:15...that is crazy slow even for me considering it was a race with lots of people around me to push, pull and motivate me to run faster than I was.

1/4M 2:25
1/2M 4:49 (2:24)
3/4M 7:03 (2:14)
1M 9:23 (2:20)
1.25 11:44 (2:21)
1.5M 14:04 (2:20)

1M 10:39
2M 20:25 (9:46)
3M 29:57 (9:32)
4M 39:30 (9:33)
5M 48:33 (9:03)

No rain today...dry shoes...shorts not wind pants...it all added up to a faster run...hills on this course give you a good workout...nowhere near Duluth like but they still test you.

I ran exactly 1 minute a mile faster today.

Light steady rain...puddles...ran in rainsuit...shoes and stuff weighed me down...this course is moderately hilly, especially for me now. I never looked at my watch...just plugged along.

Foot way better but....

Still better next morning. I forgot about my reverse foot/leg stretcher that I 'invented/discovered' when I had shin splints. Instead of standard wall shin splint stretcher you point your foot back like you are swimming in drag it forward slowly...you can also just hold it once you feel tension...either way you feel this tremendous stretch on the top of the foot and the front/top part of the lower leg. Apparently that muscle/tendon area is also tight for me.

Foot sore all evening. Sore when I got up. I had throw all my 'tricks' at it. The one thing I knew was in the past I had been able to hobble along until I usually was able to get running...for some reason I did not hold out much hope...too dark to read watch but first mile was about 15 min and I was not speeding up much. I started out on my 5 mile route that I like the most right now...it was 60 but steady south breeze that made it feel cooler but still very nice except for stinking wind.

I started hoping I could go 6 or even 6.5 then about 2 miles I decided to go for seven so I turned left at 2.5 and went another mile out thus adding two miles. I started to get going about 2 miles or so and just kept going along a little quicker until hit mile between 4.5 and 5.5...that was straight into 20mph or more wind and about 1/2 mile steady climb...not steep but still tough.

Did not get all splits...

I really feared I might be walking most of week...I think I should be ok by next Sunday...foot still sore once I finish but feels better than when I started so good sign.

1M 15:00 ?
3M 40:30 (25:30 or 12:45 next two)
4M 51:41 (11:11)
5M 1:03:17 (11:36...half mile into wind at this point)
6M 1:14:53 (11:37)
7M 1:24:53 (10:00)