Every day is a new day

Snow last night but the roads were ok this morning. Decided a run to the gate  past the mill was a good route.  For the first time in a long time I saw a whale as I ran by Whale Park. Two actually, both humpbacks.

So for the details 14.3 miles in 2:06 for a 8:30ish pace.  Ave HR 142.

After a short .5 mile warm up I decided to do a modest paced tempo run so I ran all around and through downtown for 6.2 miles in 51 minutes for an 8:13 pace.  Then a 1.8 mile cool down to get back to the gym.  All in the run felt good after a day off.

Easy day. Sunny almost warm.  Ran to the park and did 9 loops of the main route.  8.1 miles in 1:12 for about a 8:40 pace.  Nice recovery run.

Finally home after four days out of town at meetings.  Enough meetings that I only had the chance to run twice both during breaks, only got into mild trouble for returning late to the meeting room.

Oddly enough my legs felt sluggish today, even after two days rest.  That turned into annoying almost painlike conditions after half an hour.  Not real bad so chugged along ending up with 7.5 miles in 1:04 for about a 8:40 pace.  Glad the run was over but more glad that I had made it through.

Seemed like time for a tempo run.  For some reason I find this my hardest workout to get started on. I expect it to be harder than it usually is.

Anyway ran a 2.2 mile warm up in 20:00, then into  tempo mode for 5 miles in 38:20 for a 7:39 average.  A quick 1.1 mile cool down finished it off.

Really nice sunny day with temps in the high 30's.  Decided a short long run was all I had time for today.  Overnight snow had melted in most areas by the time I started my run.

Ran 9.6 miles in 1:26 for a 8:57 pace with an average HR of 139. Just about exactly where I wanted to end up.

I decided a another hard day this week would be too much so I compromised, I ran 6.1 easy miles at 8:56 average and one mile at 6:30.  Good workout especially running the fast mile in the middle at 2.5 mph faster.  Really points out the differences between easy and upper limit miles.

Since I plan on entering the local race tomorrow, either the 5 or 10K not sure which, I decided that an easy 45 minute five miler was good preperation either way and would not overtax the legs.  Snowing again so I ran on the treadmill helping ease the strain on my legs. With snow on the ground do not expect to run race like speeds tomorrow, but none the less it will work as the beginning of a good workout. Ave HR 133.

Clear, cold but sunny morning for the March 5K local run. A much larger crowd than the last race with at least 12 runners this time. It was about 25 degrees when the gun went off. Most of the runners were high school kids. This out and back course was mainly flat with a series of small hills.

I was a little surprised to go by the mile marker in 7:22 and the half way point in 11:11. I felt more tired than the time indicated. Forced myself to keep a steady pace but knew I was not quite as fast on the return trip.

Still ended up with a new PR of 22:52 although the course end up long at 3.188 miles and my actual 5K time by GPS was a 7:15 average pace for 22:28. Either way I was satisfied with the end result.  I did manage to run a little more even pace this time, by the GPS:

1st  mile    7:01

2nd  mile   7:19

3rd mile    7:24

.1 mile       0:44

Actual 3.1 mile time 22:28. Average HR for the race 164.

Since it had been quite a while since I had done a long run today seemed as good a day as any.  Monday is a little quiter at work and since I worked all weekend I did not feel too guilty doing a long run at lunch.  The only problem was the heavy mixed rain and snow.  That is nothing unusual but does dampen the enthusiasim for a long road run.

Anyway since I had decided already out the door I went. Mixed became all snow for the first five miles.  I was intentionally running at recovery pace so it was hard to warm up until the first big hill.  Then the snow stopped and I felt reasonably warm.  The rest was mostly uneventful.  Went past the mill gate and halfway to the hatchery turning around at 7.8 miles.  Did 13.1 in 1:58 and 15.1 in 2:15 for just under a 9:00 minute pace which is exactly what I was trying for.  Good run once it was underway.

Did not want to take a day off so soon, but anything but a very easy workout would be too much after yesterdays long run.  So I decided a recovery pace short treadmill run workout would be just right.

Ran 6.1 miles at an easy 9:00 pace for 55 total minutes.  Took a little longer to loosen up than normal but no problem or issues surfaced.  Legs are tired however.

Thought it time for some kind of interval day.  Ran to the track as a warm up 2.5 miles.  It snowed some today even though it was well above freezing. About 1/4 of the track was under 1/2 to 1 inch of snow and the rest was wet and a little muddy. Ran 6x400 intervals with 200 jogs. While there was no speed, (partly due to the snow), there was consistancy as all were at 1:30 +/- 1second. That there is part of the problem, I have no speed and will work on this as we get into spring.  Ran at regular easy pace of 8:50 to make up a total of 7.25 miles for the day.

I was pretty sore today especially knees and feet.  Even my repaired achilles was saying " be careful today".  Decided a treadmill day, no matter how boring might be a little easier on the body.  So I did 3 miles at 8:40 as a warm up, then 6 miles at 8:20 as a solid easy day run.  Felt good throughout.  I tried a shorter stride/ higher turnover rate today.  Seemed to be a little easier once I got used to it.  Cannot seem to find a rate that feels right over a range of speeds.

Having a minor issue with P.F. with a little heel pain, but not while running.  It almost feels more like a bruise.  In any event I am using the treadmill to reduce the impact and pain of stepping on uneven ground, rock and the like.

Tried the new gym treadmill for my entire workout today.  It is about .2 mph faster than the other machines.  I have no idea which machine is reading correctly but I know I had a better workout on the new machine.  For what it is worth 8:19 pace for 7.5 miles for a total of 62:30 minutes.  Heel does not hurt at all while running, it hurts a little now that I am sitting at my desk.

The bottom line is everything was bothering me today feet,ankles, achilles, calfs and most of the other muscle groups.  I think the problem started with doing a long run the first day of the week so no day off like I usually do when the long run is on Saturday.  That and a speed workout and two moderate tempo runs may have tipped the balance.

So today I did the treadmill to reduce impact and carefully control the speed.  I ran 10.6 miles at 1% grade in 94 minutes for about 8:50 pace.  The funny part is once I got warmed up nothing bothered me until 10 minutes after I stopped.  Rest day tomorrow no if, ands or buts!

For the record I am stiff and sore all over today.  The good news is the P.F. and heel issue seems to be subsiding, replaced by a nagging adductor muscle issue. All in problems seem minor and I look forward to a good solid easy run tomorrow. I hope to be able to repeat last weeks runs and add just a little more distance and speed/tempo workouts.  Now only six weeks to my next race ( 1/2 marathon) in the redwoods of California.  Note to self: need to start training for running where it will be 35-40 degrees warmer.  The only way to do that here is inside on the treadmill.  Oh well.

Nice day so even though I was going to run on the mill to reduce stress on the lower body it was too nice to stay inside. Ran the park loops and the road out to the church and back. When I got back to the park decided to pick up the pace for the last two trail miles.  Legs were hurting so did not try to go all out ended up with the last two miles at 8:00/mile and an overall average of 8:45.  Tired but no major problems.

Got up early and stumbled into the boat for a 0:dark:30 trip to town.  It is getting to the point that I can't justify being out of the office for the time it takes to get in 9 or 10 miles during lunch "hour".  I will try to do two a days two or three days a week and change the off day from Sunday to a weekday.  So:

A.M.   Got to the gym just after 6:30 and there was no one about!  Of course five minutes into the run the place filled up. Enough so that the 30 minute rule was in effect, fortunately after 30 minutes I moved to the machine everyone thinks is broken because it reads  in metric, and finished up my run.

32 minutes @ 6.8 mph for a 8:49 pace and 3.6 miles

23 minutes @ 11 kph(6.8)  for a 5:27(8:49) pace and 4.2 (2.6) kilometers

Total 6.2 miles

P.M.

Did the park loops 2.7 miles at 9:00 and 3 miles at 8:05. Nice day temp almost 40 and partial sunshine.  Felt a little slow on the up tempo miles.

We were greeted with 6-8 inches of snow overnight and even though the sun was out today I did not see any good runs for a tempo workout outside.  Went to the gym instead.

As usual I was ambivalent about the tempo workout, as I don't like them for some reason.  But no guts no glory so it went as follows:

2miles warmup @ 9:00/mile

5 miles tempo @ 7:30/ mile

1 mile cool down at 9:00/ mile

Thought about a sixth miles but soreness told me that might be too much today, as it was I am satisfied with the workout.

Today was the definition of recovery day and why we do them.  I felt a little tired this morning from yesterdays workout and too little sleep.  I felt a little sluggish at work this morning too. Went to the gym and could not bear to miss the sunshine so I ran the Totem to Whale Park and back route.  Started with a really, really slow warmup and it seemed to take at least three miles before my legs loosened up. The underlying soreness subsided but never went completely away.  Stopped after eight miles as that seemed to be enough for one day.  Now an hour later I feel fine.

Ran 8.0 miles in 71:44 for 8:58/mile.

The original plan was to do an easy treadmill run to be ready to extend my long mileage tomorrow. Turns out my wife was traveling on the ferry today and just like the airport vehicles can't be left overnight.  I had a meeting so could not drive her out there.  Of course I said no problem I'll run out there and pick it up in the afternoon.  While not very far, ( only 7.5 miles), from the gym, it is along the closest thing our town has to a highway. Add to that humpback whales, sea lions, killer whales, eagles and much more to watch while driving at 50 miles an hour on a sunny day and you have a great day for drivers and not so much for runners.  I am not used to continuous high speed traffic and now remember why I don't often run on that road.  Ended up running 1:06 for an 8:48 pace.

Long run day arrived with clear blue skys and light winds.  Decided I'd try the harbor to hatchery run.  It's 7.1 miles of road then 3 miles of hilly trail and then back the same way.  I forgot how much hills can take out of you in the 7 to 13 mile range.  I purposely ran at a slow easy pace to account for never having gone this far.  In the end I ran out of time and cut through the shorcut to end up 19.5 miles in 2:55:30  for a 9:00 pace, which is in fact my recomended long pace.  I think I will not plan any more big increases in mileage at one time for the near future.

Still sore after the long run Saturday.  Tried ( mostly succeeded) to get more sleep the last two nights but was still sore and a little tired today.

Treadmill seemed right for an easy recovery day.  It took 20 minutes for the soreness to subside and 40 minutes before I felt reasonably good.  Held myself to 7.2 miles in 64 minutes for an easy 9:00 pace.  Feel good now with no soreness.