" It's at the borders of pain and suffering that the men are separated from the boys."
- Emil Zatopek

Monday, November 9, 2009

Training 11/2 to 11/8

11/2 Monday: 7.6 miles in 57 minutes

I actually felt pretty good today....I guess a day off with do that for you. Got in some trail running along the Shawsheen river.

11/3 Tuesday: 8 miles in 60 minutes

Felt really good again today. I got in more running along the Shawsheen river. Did 8 x 20 sec strides after the run.

11/4 Wednesday: 8 miles in 52 minutes

Went to the track at Philips Andover. Got in 15 minutes of warm up and then hit the track. I did 800's as follows 2:50, 2:45, 2:40, 2:35, 2:30 with 60 seconds rest. Followed by 4 x 400 at 70 to 72 seconds with 90 seconds rest. The legs were not to happy with the last couple 800's and the 400's. They tightened up a bit and I was dumb enough to just keep doing the workout. Did another 15 minutes of cool down after the workout. Later my hamstrings and right calf were pretty tight and I had some sore to the touch spots.

11/5 Thursday: 6 miles in 44 minutes

Legs feel pretty bad......I never should have done yesterdays workout.

11/6 Friday: OFF

11/7 Saturday: 4 miles in 29 minutes

Felt OK, and legs felt better, but still pretty tight.

11/8 Sunday: 15.6 miles in 94 minutes

I did 2.5 miles of warm up and then the Seacoast Half Marathon, 13.1 miles, in 1:14:43 for 3rd place. Race report to follow soon!

Total Miles: 49.2 miles

Week started out pretty good with a couple of good runs. Then I over did it on the track on Wednesday. I am pretty sure I never should have done that work out. The legs were still recovering from the marathon and I pushed them when I should have been resting them. Seacoast was still a good time as always! I will post the race report with all the details soon.

Training 10/26 to 11/1

10/26 Monday: 4 miles in 32 minutes

Very, very easy. I was very stiff at first...then legs felt better as the run went on

10/27 Tuesday: 7 miles in 53 minutes

Still very stiff when starting the run, then things got better again

10/28 Wednesday: 7 miles in 53 minutes

Legs are feeling much better. But I remained very cautious and tried not to push things.

10/29 Thursday: 7.1 miles in 46 minutes

Progression run. Started with 1 mile easy then dropped the pace each mile. Going, 7:00, 6:40, 6:30, 6:20, 6:05, 5:50. I felt pretty good, and the legs held up OK. This was a good test to see where I am after the marathon and my leg issues.

10/30 Friday: 8.2 miles in 60 minutes

Felt OK today. Feeling a little bit stiff from yesterdays effort.

10/31 Saturday: 13.2 miles in 87 minutes

15 minutes easy followed by 10 minutes at 6 min pace, 2 min easy, 9 min at 6 min pace, 3 min easy, 8 min at 6 min pace, 4 min easy. Then 3 x 4 min at 5:30 pace with 3 min rest. Felt OK for most of this run....except for the 5:30 pace sections which caused my hamstrings and right calf to tighten up a bit.

11/1 Sunday: OFF

Rest and relax a bit to try to help out my tight legs

Total Miles: 46.5 miles

This was a decent week back. Felt OK, but I might have over done it with the effort on Saturday. I still think I will be OK to run Seacoast Half Marathon next Sunday. I will be there either way, its a great race, and a good time!