Saturday, April 28, 2012

Moving

The last two weeks have been a little difficult. The constant change in the weather has caused some problems with my training, mainly the allergies and nasal congestion. This past week was not so bad. I had a good race even that I had a few issues with the allergies and lack of endurance. I am trying to move forward for my next race in four weeks. Hope to have a better race than last year.



Saturday
25 minutes w/ strides

Sunday
Race day: 5 miles in 29:06(5:33; 5:41; 5:33; 5:49; 6:09?) for second place overall. Very hot day. My last mile was very slow. I started to fall apart by the fourth mile. My legs felt heavy. We ran along the marsh. Lots grasses and flowers. That means pollen and nasal congestion. My nose was running like crazy.

Monday
51 minutes, easy pace.

Tuesday
31 minutes and 24 seconds w/ 2 sets of 3-2-1 minutes.

Wednesday
48 minutes w/ 10 x 90+ secs set of steps.

Thursday
27 minutes and 33 seconds w/ strides.

Friday
 26 minutes and 21 seconds.



All these easy short runs are good to keep me alive for now. But my lack of endurance will eventually affect my race times, especially in the half marathon. I need to get back to do at least sixty miles per week.

Friday, April 20, 2012

Dice

Things are not going well lately. The allergy season is back with some windy days. Usually I do my runs in the afternoon but I will have to change to mornings. It means that I will be running less mileage and just trying to survive until things get better. Hard to run when  you feel tired and with dead legs all the time.


Saturday 4/14/12
Off. Very tired.

Sunday
Easy short run. From home to the bike path, out and back and back home. I felt better but the allergies and nasal congestion are really bad this year. I was having a hard time to breath with a running nose. Terrible feeling. Total run time: 50 minutes and 30 seconds.

Monday
Another short easy run. The plantar fasciitis on my left foot is very painful. I was able to do the usual bike path course, out and back. My legs were feeling better. Total run time: 32 minutes.

Tuesday
Very windy day. I just did a run on the bike path mixing a few pick ups and easy pace. After this run I was feeling quite wiped out. The running nose was constant during this run. Total run time: 45 minutes and 30 seconds.

Wednesday
Very short easy run on the Overhill trail. I decided to back off completely. My plantar fasciitis was bothering yesterday. I had plantar fasciitis only on my left foot but it is trying to show up on my right foot. I will have to stay away of the pavement for awhile until I feel better. Total run time: 24 minutes with a few easy strides.

Thursday
I stopped by my local track and did a short speed session. It consisted of 2 x 3/4 mile in 4:00 w/ 400 R. (3:58; 3:59) I was planning in doing three reps but the track was being used by another group of runners. Total run time: approx. 30 minutes.

Friday
Day off.

Saturday, April 14, 2012

Much



Saturday
Off.

Sunday
Easy run from home to the bike path, out and back, adding half way to the bike shop and back home. I ran a little too hard. I was feeling tired and it was windy. I should have taken another easy day. Total run time: 1 hour, 14 minutes and 9 seconds, or approx. 11 miles.

Monday
From home to the bike path and back. I stopped by the track and did 3 x 800 in 2:30(2:30; 2:29; 2:32) w/ 800R. It was not a good idea. My right quad was tight and I was feeling very tired after work. Very windy day. My last rep felt terrible. Total run time: approx. 57 minutes.

Tuesday
Easy run. My legs were very tight, especially my quads. I will need some extra rest to recover.Total run time: 40 minutes.

Wednesday
Very tired. Off.

Thursday
Another easy run on the track, lane 8. Over four miles. I am feeling better. Total run time: 29 minutes and 19 seconds.

Friday
Easy run on the bike path. Nasal congestion. The plantar fasciitis seems to be getting better. Total run time: 28 minutes and 49 seconds.

Sunday, April 8, 2012

Saturday, April 7, 2012

Five



Saturday
Day off. I strained my shoulder, not sure how.

Sunday
Easy run from home to the bike path. I ran the usual 6.1 miles route and headed back home. After ten minutes I ran 1.44 miles in 7:47 on the bike path. This is my fastest time for this section of the bike path. Total run time: 65 minutes, or over 9.3 miles.

Monday
From home to the bike path. Speed session: 8 x 500 m in 1:34 w/ approx. 400 m R. or just under 2 minutes. My legs felt answered well. But my right quad started to get tight after the fifth rep. I ran back  home. Total run time: 48 minutes or over 7 miles.

Tuesday
AM: Very short run just to loose up my legs on the Overhill trail. Total run time: 18 minutes and 36 seconds.
PM: Another easy run on the bike path, out and back plus an extra couple miles. I ran 3.18 miles at 6:00 minutes pace. My legs felt good. Total run time: 43 minutes and 37 seconds.

Wednesday
I ran from home to the bike path, out and back and headed back home. My left knee did not bother me. I was having some signs of injuries, especially with plantar fasciitis and knees. Total run time: 55 minutes and 37 seconds, or approx. 8 miles.

Thursday
From home to the bike path. Speed session: 12 x 200 in :34 w/ 200 R. I ran all the reps in :32 with 200 meters jog in between reps, approx. 65 seconds. Very windy. My right quad was a little tight. I ran back home. Total run time: 53 minutes.

Friday
Easy run on the Overhill trail. I ran after work, very tired. My right quad was a little tight. Total run time: 37 minutes.

Thursday, April 5, 2012

Monday, April 2, 2012

Sunday, April 1, 2012

Fukushima Disaster

Tri



Saturday - 03/24/12
Easy run from home to bike path and back. Light rain. Good run. Total run time: 53 minutes and 12 seconds.

Sunday
From home to the Overhill trail and back. Nice climb going up Overhill road. My legs felt good. Total run time: 1 hour, 22 minutes and 19 seconds.

Monday
Bike path, twice  from half way to the bike shop out and back. I did some pick ups without timing myself. Tight muscles. Over six miles run.

Tuesday
Stormy day. Lower body weights.

Wednesday
From home to the bike path, out to the bike shop and back. I stopped by the track and did a short speed session. 2 x (1x400 in :72; 4x200 in :35) all with 200 m jog in between. My leg felt strong. Total run time: 64 minutes.

Thursday
AM: from home to the Overhill trail. Nice long climb. I ran the short out and back flat course and decided to do a few hill reps. The hills were quite steep. I ran 6 x 90+ secs hills. The trail crosses right in the middle of these two steep hills. So I ran the hill to the right of the fire road, jogged down to the fire road and ran the hill to the left of the fire, jogged down and repeated it six times. Total run time: 1 hour and 15 minutes.
PM: I ran from home to the bike path and out to the bike shop, and back home. Total run time: 45 minutes.

Friday
AM: Bike path out and back. I ran 1.44 miles in 8:02 and finished with 5 x strides. Total run time: 30 minutes and 9 seconds. Short bike ride.
PM: From home to the bike path, out and back and back home. Total run time: 55 minutes and 21 seconds.