5/31/10 Easy Run, 12 Miles

12 Miles
1:22:26
6:52 avg
41:55 out
40:30 back

Took off for this run, knowing I was doing one run today. Being in Dallas, it's tough with the family and all. We're up late, and eating food that don't necessarily lend themselves to good running. :-) But, got out around 11 am. 90 degrees out and pretty humid, for Dallas. The whole run, off and on, felt some left Achilles issues, but over the last 3 miles, they tempered enough that I felt good about the way the run went. Workout on Tuesday morning.

5/30/10 - No Run

No run today. Not planned that way, but the result may have been the best thing.

5/29/10 Kenyan Way Long Run, 19.1 Miles

19.1 Miles
2:12:03
6:54 avg
http://www.mapmyrun.com/route/us/tx/houston/400127528371755217

101 Miles for the Week

Good run out. I definitely need to get a Garmin, as this run was tough, tough, tough...not because of the route, but because of the conditions. Just about 80 degrees, 96% humidity... whew! I took some gels along the way with me, and actually used them. I ran with the group for about 8 miles, then decided I needed to drop the pace a little and get my full work in. Not sure how splits worked out (which is why I need the Garmin soon), but I know that I had a fast middle of the run, and a struggling, slower closing to the run, as the weather really began to take a toll on me.

5/28/10 PM Easy Run 7.35 Miles, 20.6 Miles Total for the Day

7.35 Miles
51:50
7:03 avg

I decided to get another easy run in this afternoon, and probably got a little ambitious in thinking of getting 20 in on back to back days, today and tomorrow. But, I got a hold of Geoff, and we met along Blossom and looped the park and headed back towards my place. Good run, neither of us looking to push the pace, and just cruised, talking training, running, life, etc. Good run, good company, and AWESOME to get a 20+ on a Friday, the day before a 20 mile run is scheduled. :-)

5/28/10 AM Easy Run, 13.3 Miles

13.3 Miles
1:36:04
7:13 avg
75 Miles for the Week

I started out thinking I'd only get in 8-9...maybe 10 miles. Headed out nice and slowly, as I took the first 2 miles in 15:50. I got into the park and did a full loop from the Tennis Center (7:09, 7:09, 7:01). I ran into a fellow KW-er who had just started her run, and was doing 2 loops of the park, so I ran w/her for 5 more miles at the park, then headed on home. That was about 7+ miles, around 51 minutes. I really felt good about taking it easy. Also, having done 13, I can run shorter and easy tonight, then be ready for 20 tomorrow, which hopefully goes well. Right now, all is feeling well with my legs. Didn't think it would go this way at the start of the week, but I'll take it.

5/27/10 AM Workout, 12 Miles Total (7-mile Tempo)

12 Miles
1:16:43
6:24 avg
Workout
7 Miles @ tempo pace, 5:30
Splits
5:28, 5:33, 5:27, 5:31, 5:33, 5:30, 5:32 - 38:36 (5:31 avg)
3 mile warmup @ 22:20
2 mile cool down @ 15:46

Boy, going into a 3rd try at a workout that was kickin' my butt the last two weeks was a little unnerving, but I was looking forward to it nonetheless. Warmup started out with legs that just didn't seem to feel up to the task. I ran with Dan around the park, and he kept saying "Ah, you'll be alright."

I changed shoes into my racing flats and didn't waste too much time before gettin' after it. First mile felt pretty relaxed, as I targeted hitting over 5:30, but was okay w/5:28. I found it funny that both the miles that go along Memorial where you have the decline then the incline both came out to 5:33. Mile 3 felt good, and I was just hoping for under 5:33. I saw Sean early on in mile 6, and he told me not to hammer it. I knew I needed to NOT be at max effort for a tempo run. I focused from there on relaxing my stride, my arm movement, my breathing, and just trying to relax my whole body. Seemed to work, as I felt good throughout mile 7.

Overall, I feel really good about the run...best of all, glad that I completed all 7 miles. Those last 2 weeks had been messing with my head some. No 2nd run tonight, but will tomorrow and then 20 on the weekend. Hoping I can get myself above the century mark this week. Seems that it's been too long, and this following two mid-90s weeks. I need a 100-miler.

5/26/10 AM Easy Run, 8.65 Miles

8.65 Miles
1:00:42
7:01 avg

Mike, another KW-er that happens to live in my apt complex, text me just as I was getting myself ready to run this morning, so he joined me as we headed down to the park for an 8-mile loop. Along the way, we picked up Geoff. I ended up having to drop back from them on the latter half of the run, but got my mileage in and felt really good the whole way.

5/25/10 PM Easy Run, 9.35 Miles

9.35 Miles
1:07:44
7:14 avg

Just an easy run to the park, for a little over a loop and back. I wasn't sure how it would go, as I contemplated not running at all this afternoon, but knew it was important to keep logging and laying down the miles.

5/25/10 AM - Took Morning Off

Tightness in the upper quad, Achilles discomfort and some strange feeling in my foot, all told me I may need to give 24 hours of rest, as opposed to around 12 hours, so no running today.

Just yesterday, I was thinking about a conversation w/coach about that feeling where your body is tired or just doesn't feel good, and how most will take that as an indication that you need the day off. In those first 50 days where I ran without taking a day off, I had a few of those days, but once I got out there, and got 10-15 minutes into my run, I felt so much better.

Then you have days like last night and today. I can't describe why I felt like I could tell the difference, but I think I could. There seems to be a distinct difference between the need for a day off, and the need to get out the door and just get through it. Today was one of those where I needed the downtime...at least skipping one run. All plans are to be out this afternoon, getting easy miles in.

Guess we'll see how it feels in the afternoon.

5/24/10 PM Easy Run, 6.35 Miles, 16.60 for the Day

6.35 Miles
45:39
7:11 avg

I'd say 90% of this run felt good, but my right leg crashed on me...right quad, right Achilles and a twinge (not pain, just a different feeling) on the bottom of my right foot. With all that going on, I stopped about a mile from home, and just walked it on in. Stretching, some ice and relaxing the rest of the night, not to mention a good night's sleep, hopefully, will help me by morning.

Not a bad day, nor a bad day of running, but something doesn't feel right inside. Not sure what. Either way, I'll do what I need to in order to take care of it, I hope.

5/24/10 AM Hill Workout, 10.25 Miles

10.25 Miles
1:12:04
7:02 avg
Workout: 16xhills on Cloverleaf

I ran this morning, hoping to get the week started in the right way, easy miles, then work the hills. Mike, a fellow Kenyan Way-er who lives in my complex, joined me @ 6AM to head out. We looped the bayou, then headed to the base of the Cloverleaf, which was right at 5 miles into the run. (I'm not sure why I capitalize Cloverleaf).

Mike ran 12 w/me, then took a break for 3 of them, and ran the last with me. I focused on being steady...not hammering, for sure. After that, ran easy up AP to Shepherd, then back to the walking bridge, over and back home. Great run, and i was really glad to have a buddy running with me. Even better, and somewhat unexpected, to have run w/me the whole time, with the exception of 3 hill repeats.

It definitely showed on my legs that I hadn't done hills in 2 weeks, as my quads and hips were working, and I could feel the effects. It was all good, though. It's strange, but a run like this makes me really look forward to the evenings run. It sort of takes the pressure off and I feel I can run as easy as I can/want, as I've already gotten the work in for the day. Tonight is just about mileage.

5/23/10 Easy Run, 15.25

15.25 Miles
1:46:35
6:59 avg
Splits for the miles I know I could measure:
Home to crestwood water fountain - 15:47 (2-miles)
Miles @ the park
6:56, 6:56, 6:54, 6:50, 6:50, 6:47, 6:50, 6:47, 6:45, 6:40
Crestwood water to home - 13:45

I did about 8 of these miles w/Gerardo, as when I got to the park, and got about half a mile towards the Tennis Center, he was coming the other way on his way to a 12 mile run, so I joined him for his remaining miles there in the park. Good run and good conversation covering a broad spectrum of topics.

The legs felt good, as I remained vigilant on the feeling in the Achilles. Nothing bad, just some twinges here and there, but overall, a good run. Good stretching to finish off, and nice relaxation.

Now to just enjoy the day w/my daughter and get some rest before hitting this week with a renewed commitment to doing the right things the right way for my training.

Next Week's Training Plan

The 20-miler today saved me, big time. It almost seemed, even though I didn't want to say it out loud, that I might have altered my plan for this week had I broken down and come apart during this run. A successful 20 though, feeling like I did at the end really brings me back to the right place, mentally.

Sunday - 16-17 easy (1-run)
Monday - 16-17 w/hills (AM-hills, PM-easy)
Tuesday - 16-17 easy (AM & PM)
Wednesday - 8 easy (AM only)
Thursday - 13 w/7-mile tempo (AM only)
Friday - 16-17 easy (AM & PM)
Saturday - 20 easy (AM only)

Total for the week - 105-110

I really need to follow this morning's run with another easy, 2-hr effort. Nothing to tax the legs, just get the miles. Monday morning, I'll hit the hills for 16 reps on the cloverleaf, and follow that up with 7-8 in the evening easy. Tuesday and Wednesday are critical as I really need to run both of those the same way I ran today...focus on recovery and just getting mileage. Thursday, regardless of conditions, needs to happen. As Sean told me, I need to make sure I come with all the bullets in my gun. Friday's run will be driven somewhat by Thursday's effort. If I can get it done the right way on Thursday, I'll be ready to run the way I should on Friday... mileage day, easy with no pain. After Saturday's long run begins a lighter mileage week, but I'll save that for the 2nd half of the week, as I plan to race again the first weekend in June. I have Heights on my calendar, but that could change. I'm leaving myself the option of training another higher mileage week, and looking for something the 2nd weekend in June. Not sure.

5/22/10 Kenyan Way Long Run, 20 Miles

20 Miles
2:22:41
7:08 avg
95 Miles for the Week

I can't describe how nervous I was about this run. After the last 2 days, I was feeling pretty demoralized. I was crushed by the tempo on Thursday, then the Achilles (both) came apart at the end of yesterday's run...just not good mojo going into a 20-miler.

I did 3.2 early miles, then headed out on the route, which took us along Allen Parkway, then followed the trail to UH-Downtown, back up to street level, and around Minute Maid Park, then back to base along Memorial. Geoff, myself and Jenna ran together the whole time averaging about 7:15. I did an additional 8+ mile route to loop Memorial and back. While @ Memorial, I got 2-miles @ 13:41, then the 2-miles back to my place in 13:15. Those last 8 miles were by myself, as Jenna and Geoff only went down Blossom up to Shepherd with me.

This was exactly what I needed to get my head back on track. The run was relaxed and I didn't feel like I'd just run 20 miles. The legs felt pretty good and I was definitely in a positive state of mind...which I can't afford not to be with the length of this journey. I can't let myself get de-railed this early in the game.