Every day is a new day

I have been commercial fishing for the last five days thus no running.  It is pretty hard to run on the back deck of a salmon troller especially with the eighteen hour work days.  Delivered today so got to run.  Didthe park loops plus the mill road almost to the gate and back.  Total of thirteen miles in 1:55 for about an8:50average pace.

Just an easy 7.5 mile treadmill run.  Sore from yesterday plus quite a bit of plantar pain.  Being on my feet for so many hours a day fishing seems to have aggrevated the problem.

Plantar issues still worse than usual but felt like I might get away with a run today.  Ran alternating miles at 0% and 4% grade at an 8:50 pace.   Felt good to push up the hills and work a little harder than easy pace for some of the run.  P.F.  was not an issue during the run so it is getting a little better.

Seemed like a good day for a faster but still easy pace run.  Decided to do an hour at easy but slightly uptempo pace.  Ended up doing 7.2 miles in 61 minutes or a little better than an 8:30 pace.  Felt mostly good but still need to watch the P.F. pain and associated compensation type issues.

Felt a little tired today and after a bunch of physical chores I was not sure if I was up for a real run.  Decided to give it a go anyways and see how it would go.  Ran at an 8:45 pace for 74 minutes.  P.F. is still troublesome but runnable.  No other issues, in fact felt good at the end.

Raining pretty hard today so I decided the treadmill would be just fine.  Since it had been a while since I had done a faster workout today was the day.  The treadmill has one advantage over the road since speed adjustment is easy.  I started at 8:50 pace and sped up to 6:50 pace, then after a cool down jog did it again.  I really felt the second one.  Guess I need more tempo/ interval work.  P.F. was actually much less noticable today.

Only had time for 8.5 treadmill miles at an 8:49 pace.  Felt reasonable for the first hour then felt better and better until I had to leave for the boat.  Hope I do not have to miss too many days while working on the boat.

Just wanted a slightly longer than usual easy run today.  Felt a little sluggish at the start.  Ran 10.25 miles in 90 minutes for about an 8:45 pace.  Felt good most of the way.  Knee pain near the end but nothing much.

Just ran 4.25 miles at an 8:49 pace on the treadmill since I am going to join a group for a hill climb run this evening.  I agreed to run a very hilly leg on the Skagway to Whitehorse Klondike Road Relay Race and need to make sure I do regular hill workouts.  The group is moderately paced so I thought I better get a few miles in addition to the 3000' hill climb tonight.

Did the mountain run with friends.  I had never run up the Harbor mountain before.  Even going slow the 1600' elevation gain was quite a workout.  It sure was fun running back down though. Estimated mileage was 6.7 miles in 68 minutes.  It was actually a great run that I plan on doing again.

Just a slow easy recovery run after yesterdays hill climb.  Legs were dead today so I cut back a little.  Small pain on inside of knee so I wore a brace and had no real issues with it.

Another rainy, busy cruise ship day in town.  I hate dodging tourists who are all over the trails and roads.  So another treadmill day seemed to be the best bet.  Still have a twinging knee and minor plantar pain.  Nothing to keep me from running but I think I'll skip the tempo and interval runs for now.  No sense taking chances.  Ran 7.8 miles in 69:30 for an 8:55 pace.

Heavy, heavy rain today with temp around 50 degrees.  Did not have any gear for running in those condtions.  Ran on the treadmill again instead.  Just an easy pace of 9:00 min/mile.  Knee ok not great.

Easy 10.5 run at an average of 8:50.   Ran the park to the mill and back.  Legs hurt quite a bit until about 8 miles then they felt better.   Large mileage increase this week from the last two.Should stay around 50 next week.

Only had an hour today at lunch to be out of the office.  I managed to get in a 40 minute run for a total of 4.3 miles in the park.  I hope to get a few more miles in after work.

After work I went to the gym.  Did a warm up mile and a half then two miles in 15:00 then a cool down mile. Total time 36:00 for an 8:00 average.  Felt tiring but good.

Did an easy 4.4 miles on the treadmill at lunch.  Kept it short as I am planning on running up the mountain again tonight.  I hope to run a little further up than last time.  Knee is a little painful until warm then no problem.

Evening ran up Harbor mountain again.  This time with GPS.  Of course it failed 1.8 miles into the hill climb but gave me a good idea as to what the road actually is.  First ran 2 mile warm up in 18:30 on the rolling hill at the base of the mountain.  Then ran up the hill based on GPS we were on an average 10% grade.  I know it is steeper on the second half of the 3.4 mile slog to the bridge.  Actual elevation at the stopping point was 1745 feet.  Short break at the bridge then ran back down.  Went slower down today but slow is a relative term.  Total time up and back was1:06.

Felt a little trashed after yesterdays mileage with the hill climb.  Did a "recovery" run of 7.2 miles at an 8:49 pace on the treadmill.  Felt pretty hard all the way through.  Knee sore but ok.

Short on time and tolerance  for continuing knee and foot pain.  I am cutting back the miles  and will add  a  cross train  day here and there to see if that will do it.  The pain is moderate and livable but I think it better to see if cutting back will be enough.  I do not want another injury time out.

Knee still about the same not good not bad. Did an easy 4.5 miles, the P.F. does seem to be easing so I will do one more easy day and take Sunday off and reevaluate on Monday.

Knee felt a little better today so I decided for a run in the park until symptoms arose.  Did fine for about eight miles and only occasional twinges after that.  We will see tommorrow.  Ran 10.5 in 90 minutes for about 8:40 average.

Just an easy treadmill day. My knee is still a problem. Looks like meniscus issues and I am torn(joke?) between complete rest and continuing to run. Running does not seem to make it worse but it is not healing either.

Actually did 65 minutes on the elliptical machine to reduce pressure on my knee.  I did not have any pain so far so I will join the moutain hill climb run tonight.  I plan to run to the top and not run back down to reduce impact on the knee.  I called the cross training the same as 4.5 miles, seem about right.

This evening was mountain climb night.  I ran a slow 2 mile warm up then ran the mountain road to the top this time.  Very slow pace but it is a relentless hill no flat spots for the first four miles and then a flat .6 up in the alpine.  So a total of 4.6 miles in 56 minutes with an elevation gain of a lttle over 2100 feet so close to a continuous 10% grade. HR averaged 157 for the trip. Did not run down as I thought the knees would not like it.

Finally a nice day. Sunny with temps in the high 60's! Hurting a bit from last nights run up the mountain so a recovery day was in order. Problem is it was so nice I had to be outside all day. The morning was fine, an eight mile recovery run at 9;00/ mile average. The only hard part was getting the legs moving. So far so good. A nap and a lawn chair in the yard? No how about climb another mountain? Yeah that's it climb, walking of course, another mountain trail. I chose Mt. Verstovia which the trail guide describes, "2,550 feet elevation gain, trail level: difficult, steep trail, many switchbacks and bears are often present". It is only 2.5 miles to the top which took me 75 minutes. I was amazed how much pain my legs were in on the way up. Snow still at 2200 feet but not very deep. No bears to be seen. Great ocean views from the top. About an hour to come back down. I am now officially tired. I am going to call this 3 easy miles although my heart rate was in the mid 140's the whole way up which would equal a lot more.

Well the weather quickly returned to normal.  Rainy and temp around 50.  Went to the park and given all the abuse I have given my legs climbing the last two days,  I did a real slow recovery run all on flat as a pancake trails.  My first warm up mile was close to the slowest mile I have run in over a year at 10:35.  Picked up the pace for the next few miles to get back on a more reasonable pace ended up with 10 miles in 92 minutes for a 9:12 pace.  Just exactly what I needed to do.  Still seemed like work on tired legs.