Quality: 16 miles on Wednesday.
Trail: 12 miles at Capitol View Park on Monday.
Easy: 1 run for 6 miles.
Cycling: N/A
Total: 3 runs & 0 rides for 34 miles.
Sometimes when you're riding that razor's edge between high mileage & too high you get cut. I knew going into Wednesday's tempo run that the accumulated fatigue was catching up with me, but with next week being a down week I pushed through. I was only able to do about a quarter of a mile at marathon pace before I pulled up, something didn't feel right with my hip & I didn't want to blow my chances of running Cinci on a re-injury of my hip. So I decided to just run the 16 miles as a mid week long run. Everything was going well until about 6 miles into the run when I felt a pretty sharp pain in my right calf. If you know me well then you know I have a tendency to run through things, so I finished up the 16 miler.
By Thursday it was obvious that this wasn't just a niggle, but a real injury. Luckily I spent all last year battling demons brought on by running through injuries that I should have let heal. The calf got a little better day by day & I was even able to go for a short hike with the kid on Sunday. Monday was my first day pain free, but I was sedentary all day so not a good gauge of healing. Tuesday had me on my feet all day & was also pain free. My new rule regarding injuries is that I have to get in one non-sedentary day pain free before I can run again.
While it stings to miss a week of training so close to the marathon it is better than missing the marathon all together. This week is a down week in mileage on the schedule so I'm going to use it to ease back into running, paying very close attention to any signs of re-injury. With all clear I can go into one last high mileage week before the taper & still be in good shape for Cinci.
Wednesday, March 30, 2016
Sunday, March 20, 2016
2016 Training Log : 3/14 - 3/20
Quality: 16 miles with 10 at marathon pace on Wednesday. 20 mile long run on Saturday.
Trail: 12 miles at Capitol View Park on Friday. 8 miles at Skullbuster on Sunday.
Easy: 5 runs for 25 miles.
Cycling: N/A
Total: 9 runs & 0 rides for 81 miles.
Another record mileage week. I seem to be getting used to this amount of mileage, not nearly as tired as last week. I even felt pretty fresh following the long run & my tempo run, which due to the gusting wind was more of a marathon effort run. I can run through just about anything weather wise but constant strong winds seem to just drive me insane. Of course I'll be begging for a breeze come mid Summer.
I was also fortunate for a dry week weather wise, allowing me to get some trail time in. With Spring coming to the Bluegrass I love being able to watch the forest wake up from its Winter slumber. It had definitely been a while since I had last visited CVP, so I was stoked to get some miles in there. Mountain bikers are finally coming out of hibernation as well, which means I have to pay more attention during my trail runs.
Next week calls for more of the same, then a down week, then a super peak week & finally the taper!
Trail: 12 miles at Capitol View Park on Friday. 8 miles at Skullbuster on Sunday.
Easy: 5 runs for 25 miles.
Cycling: N/A
Total: 9 runs & 0 rides for 81 miles.
Another record mileage week. I seem to be getting used to this amount of mileage, not nearly as tired as last week. I even felt pretty fresh following the long run & my tempo run, which due to the gusting wind was more of a marathon effort run. I can run through just about anything weather wise but constant strong winds seem to just drive me insane. Of course I'll be begging for a breeze come mid Summer.
I was also fortunate for a dry week weather wise, allowing me to get some trail time in. With Spring coming to the Bluegrass I love being able to watch the forest wake up from its Winter slumber. It had definitely been a while since I had last visited CVP, so I was stoked to get some miles in there. Mountain bikers are finally coming out of hibernation as well, which means I have to pay more attention during my trail runs.
Next week calls for more of the same, then a down week, then a super peak week & finally the taper!
Easter lilies in bloom
Come on down!
Monday, March 14, 2016
2016 Training Log : 3/7 - 3/13
Quality: 16 miles with 10 at marathon pace on Wednesday. 20 mile long run on Saturday.
Trail: 12 miles at Skullbuster on Friday.
Easy: 6 runs for 30 miles.
Cycling: N/A
Total: 9 runs & 0 rides for 78 miles.
Whew, what a week! Hit a PR for weekly mileage & made all my scheduled runs. The weather was fantastic with Spring finally making an appearance. Unfortunately this also means a lot of rain, which makes getting in some trail running harder. I really need to find a trail that drains well, one that could be ran a day or two after rain. My favorite trails usually take a long time to fully dry out.
Wednesday's workout was a beast. Did a 4 mile warm up, then 10 miles at marathon pace & finished with a 2 mile cool down. Was really slogging through the cool down portion, likely close to depletion. Surprisingly my legs weren't totally dead during Thursday's shake out run.
Saturday's long run was accompanied by some of the warmest temperatures we've seen this year. The 20oz of water I had just wasn't enough & by mile 15 I was dry. Either need to pack more for these or go earlier when it's a bit cooler. Sadly only got in one run with the kid, she suffered an ankle sprain on a field trip. Hopefully she'll be back in action next week. 7 weeks till Nashville!
Trail: 12 miles at Skullbuster on Friday.
Easy: 6 runs for 30 miles.
Cycling: N/A
Total: 9 runs & 0 rides for 78 miles.
Whew, what a week! Hit a PR for weekly mileage & made all my scheduled runs. The weather was fantastic with Spring finally making an appearance. Unfortunately this also means a lot of rain, which makes getting in some trail running harder. I really need to find a trail that drains well, one that could be ran a day or two after rain. My favorite trails usually take a long time to fully dry out.
Wednesday's workout was a beast. Did a 4 mile warm up, then 10 miles at marathon pace & finished with a 2 mile cool down. Was really slogging through the cool down portion, likely close to depletion. Surprisingly my legs weren't totally dead during Thursday's shake out run.
Saturday's long run was accompanied by some of the warmest temperatures we've seen this year. The 20oz of water I had just wasn't enough & by mile 15 I was dry. Either need to pack more for these or go earlier when it's a bit cooler. Sadly only got in one run with the kid, she suffered an ankle sprain on a field trip. Hopefully she'll be back in action next week. 7 weeks till Nashville!
Teeter Totters in the wild...
Monday, March 7, 2016
2016 Training Log : 2/29 - 3/6
Quality: 14 mile long run on Saturday.
Trail: 8 miles at Skullbuster
Easy: 7 runs for 30 miles.
Cycling: N/A
Total: 9 runs & 0 rides for 52 miles.
Step back in mileage this week & made all but one scheduled run. With the addition of couch to 5k with my eldest the mileage ended up being on target. Luckily the first few weeks of couch to 5k are as much running as they are walking, so not a huge addition in stress to the system. Really do enjoy being able to run with her & looking forward to her 5k.
Ventured out to the Skullbuster on Monday for a trail run. Even though it hadn't rained in a few days there were still plenty of soupy places adding some extra challenge. By Wednesday the down mileage week was starting to kick in & the pace picked up. Going into the next week's mileage bump body is feeling fresh & rested. These next three weeks are going to be brutal & I couldn't be more excited going into them!
Trail: 8 miles at Skullbuster
Easy: 7 runs for 30 miles.
Cycling: N/A
Total: 9 runs & 0 rides for 52 miles.
Step back in mileage this week & made all but one scheduled run. With the addition of couch to 5k with my eldest the mileage ended up being on target. Luckily the first few weeks of couch to 5k are as much running as they are walking, so not a huge addition in stress to the system. Really do enjoy being able to run with her & looking forward to her 5k.
Ventured out to the Skullbuster on Monday for a trail run. Even though it hadn't rained in a few days there were still plenty of soupy places adding some extra challenge. By Wednesday the down mileage week was starting to kick in & the pace picked up. Going into the next week's mileage bump body is feeling fresh & rested. These next three weeks are going to be brutal & I couldn't be more excited going into them!
Throwback to last year's 5k
Monday, February 29, 2016
2016 Training Log : 2/22 - 2/28
Quality: 18 mile long run on Saturday.
Trail: 14 miles at South Mountain Park in Phoenix
Easy: 6 runs for 34 miles.
Cycling: N/A
Total: 7 runs & 0 rides for 66 miles.
I'm stoked that I was able to make all my runs even with a week of travel for a conference. Ended up being a few miles short on a couple of them, but still got out every day which is historically a challenge for me. It didn't hurt that the weather in Phoenix was phenomenal & a good 40° warmer than back home.
On Wednesday I was able to get out to the local trail system in South Mountain Park. Absolutely gorgeous run with some great vistas along the peaks. I wasn't prepared for how dry the climate was but luckily came out to the trail head just as I emptied my water. Total of about 2000' elevation gain over 14 miles which got my legs pretty thrashed.
Due to the aforementioned thrashing of my legs & the lack of proper fueling during the week, Saturday's long run very closely mimicked that dead leg feeling you get in the final miles of a marathon. I'm excited to be heading into a down week, my body could use a bit of rest.
Trail: 14 miles at South Mountain Park in Phoenix
Easy: 6 runs for 34 miles.
Cycling: N/A
Total: 7 runs & 0 rides for 66 miles.
I'm stoked that I was able to make all my runs even with a week of travel for a conference. Ended up being a few miles short on a couple of them, but still got out every day which is historically a challenge for me. It didn't hurt that the weather in Phoenix was phenomenal & a good 40° warmer than back home.
On Wednesday I was able to get out to the local trail system in South Mountain Park. Absolutely gorgeous run with some great vistas along the peaks. I wasn't prepared for how dry the climate was but luckily came out to the trail head just as I emptied my water. Total of about 2000' elevation gain over 14 miles which got my legs pretty thrashed.
Due to the aforementioned thrashing of my legs & the lack of proper fueling during the week, Saturday's long run very closely mimicked that dead leg feeling you get in the final miles of a marathon. I'm excited to be heading into a down week, my body could use a bit of rest.
A taste of the views, can you spot the house?
Monday, February 22, 2016
2016 Training Log : 2/15 - 2/21
Quality: 14 miles with 8 at marathon pace on Wednesday. 18 mile long run on Saturday.
Trail: N/A
Easy: 5 runs for 31 miles.
Cycling: N/A
Total: 6 runs & 0 rides for 63 miles.
Another solid week with the only stumble being a missed run on Thursday. Was just too exhausted from work to even get out the door. Temps are definitely on the upswing & I'm hoping to start adding some cycling back into the mix. Trails have mostly been off limits due to saturation levels, so hoping some warmer weather will at least help them dry out faster.
Both quality runs went great this week. Nailed my pacing pretty well for the tempo run & ran negative splits for the long run. Did both runs on the Legacy Trail to get a break from the roadways. A buddy of mine was in a pretty close call last week out on the bypass, so some traffic free running was welcome.
Finally got time to watch Outside Voices this weekend. Short movie shot entirely in black & white, which you no longer notice about 2 minutes into the film. It's a quick glimpse into the life of Jenn Shelton & was very well done. It really gives a window into the lifestyles of an ultra runner. It also makes you want to go live out of a van & spend your days running through the mountains. If you're into running this is a must see.
I also ran into a bit of luck this week. Last year I lost a hubcap on my car while on vacation. During my Friday easy run I found a perfect match on the side of the road. Who said running doesn't pay off?
Trail: N/A
Easy: 5 runs for 31 miles.
Cycling: N/A
Total: 6 runs & 0 rides for 63 miles.
Another solid week with the only stumble being a missed run on Thursday. Was just too exhausted from work to even get out the door. Temps are definitely on the upswing & I'm hoping to start adding some cycling back into the mix. Trails have mostly been off limits due to saturation levels, so hoping some warmer weather will at least help them dry out faster.
Both quality runs went great this week. Nailed my pacing pretty well for the tempo run & ran negative splits for the long run. Did both runs on the Legacy Trail to get a break from the roadways. A buddy of mine was in a pretty close call last week out on the bypass, so some traffic free running was welcome.
Finally got time to watch Outside Voices this weekend. Short movie shot entirely in black & white, which you no longer notice about 2 minutes into the film. It's a quick glimpse into the life of Jenn Shelton & was very well done. It really gives a window into the lifestyles of an ultra runner. It also makes you want to go live out of a van & spend your days running through the mountains. If you're into running this is a must see.
I also ran into a bit of luck this week. Last year I lost a hubcap on my car while on vacation. During my Friday easy run I found a perfect match on the side of the road. Who said running doesn't pay off?
Even the roadside views can be nice
Sunday, February 14, 2016
2016 Training Log : 2/8 - 2/14
Quality: 14 miles with 8 at marathon pace on Wednesday. 18 mile long run on Saturday.
Trail: N/A
Easy: 6 runs for 37 miles.
Cycling: N/A
Total: 7 runs & 0 rides for 69 miles.
Great week of running! I made every run without any shortage of distance. Probably the coldest week we've had this year, but no real accumulation until Sunday. Decided with the wicked cold temps to do all my running from my front door. This way I could get inside & warm up immediately following a run, instead of jumping in a cold car to drive home. Obviously no miles on the bike this week.
Wednesday's tempo run was a real test of my fortitude. With a windchill hovering around 0° I really struggled to keep pace & ended up about 10 seconds off pace by the end of it. Air temp was cold enough to where it made me very nauseated half way through the tempo portion. Genuinely considered stopping to puke.
Considering how brutal Wednesday's run was I was a little timid going into Saturday's long run. Wind chill was 10° but seemed much more tolerable. Ran a new route that was a giant loop around my town, a definite improvement over my normal out & back type runs. Ended up being one of those runs where I felt like I could just keep going forever, even during the last couple of miles. I'd be very happy with a repeat of this week, minus the puke inducing wind chill of course.
Trail: N/A
Easy: 6 runs for 37 miles.
Cycling: N/A
Total: 7 runs & 0 rides for 69 miles.
Great week of running! I made every run without any shortage of distance. Probably the coldest week we've had this year, but no real accumulation until Sunday. Decided with the wicked cold temps to do all my running from my front door. This way I could get inside & warm up immediately following a run, instead of jumping in a cold car to drive home. Obviously no miles on the bike this week.
Wednesday's tempo run was a real test of my fortitude. With a windchill hovering around 0° I really struggled to keep pace & ended up about 10 seconds off pace by the end of it. Air temp was cold enough to where it made me very nauseated half way through the tempo portion. Genuinely considered stopping to puke.
Considering how brutal Wednesday's run was I was a little timid going into Saturday's long run. Wind chill was 10° but seemed much more tolerable. Ran a new route that was a giant loop around my town, a definite improvement over my normal out & back type runs. Ended up being one of those runs where I felt like I could just keep going forever, even during the last couple of miles. I'd be very happy with a repeat of this week, minus the puke inducing wind chill of course.
Laying down tracks
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