Sunday, April 3, 2011

Spring Running

It's really turning into Spring season in the north. I had my doubts early in the week when temps were still in the teens for the morning runs. By late in the week I had to adjust the apparel I chose in order to avoid over heating. The week went about as well as I would have liked with the exception of some nagging, sore muscle/tendon on the top/inside part of my right foot. It makes my foot feel like I have shoe laces too tight but at home I wear Crocs or Birkie shoes so that isn't the case. The feeling reminded me of a minor stress fracture I had in 1995. The odd thing I find is I have no pain when I run. Only a bit of discomfort walking around the house and that itself is fickle. The best I can do right now is stretch the lower leg muscles a bunch and ice the foot. Keeping tabs on this will be primary concerns this week.

It is now time to switch gears a bit and start introducing some faster and hillier running into the weeks mix. I look forward to this phase as a lot of work gets done and you can see progression rather fast if all comes together as planned. I will race twice this month and will really see how I am setting myself up for June 18th, as that is the primary goal for getting out of bed each day.

Here is the weeks review.

One more easy recovery style run after Saturday's two hour jaunt. I didn't really need recovery but it always feels great to take two days of recovery, so what the hell I did.
1:05:15 8.2 miles HR= 125

I ran what I call the "Heights" run. Once I made my way over to Arlington I ran some hilly portions with a bit of a fartlek style and managed to run some decent climbs during the loop. A great run for early am!
1:13:28 10.1 miles HR=135

I wanted to run a long, low HR run just to get a decent aerobic effort on the books for the week and really not stress to much about pacing. I felt great and looped down to Lakeside and ran the entire lake walk back to Blackwoods where I found myself running uphill for the last 17 minutes of the run. Felt super once again.
1:32:56 12 miles HR=128

The Woodland, Martin road loop served very well for this run as I did some impromptu fartleks of 30 seconds in the middle. I did 10 X 30 seconds at 4:55 pace with once minute of recovery. I really felt good on those repeats and think that some faster running is going to feel good next week.
1:03:49 8.5 miles

I didn't like how tired I was feeling and decided on an unplanned day off. I always beat myself up for taking a day off but sometimes those day are a blessing in disguise. This time off will hopefully assist me in the near future and get that foot under control.
0 miles/rest day

The foot continued to pull as I walked around the house but I knew I could run once I got my arse out the door. I didn't leave until noon and had what I might call the best run of 2011! I really just ran on perceived effort and really pushed the hills I came to. Sometimes I love making up workouts as the run unfolds. This was no different and hammering the hills made my confidence in running so easy for 12 weeks is going to really lay the foundation for me to really build upon over the next 10 weeks. It's time to get excited!!
1:14: 28 10.7 miles Farlek on Hills

I met up with Dave, Tony, and Clint out at Lester and ran some decent snowy/gravel roads for 90 minutes. Clint and I tacked on an extra 20 minutes at the bottom of our loop and I felt very fresh for the day. I had some quad tightness but that is par for the course with all the hills I ran in the last 48 hours. A really decent back to back effort for me.
1:52:00 13.7 miles

Weeks Total: 63 miles
Years Total: 588.3 miles

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