Wednesday, April 21, 2010

Training: Week of April 11, 2010

Total mileage: 49 1/2
Races: none

Sun - Morning 8m @~8.53 at Fisher River Park trails   Total - 8

Mon - Off, long day, long high school track meet.

Tue - Evening 10m @8.08 with strides   Total - 10

Wed - Lunch 5m @7.54; Evening 11m - Pilot Mtn. workout 5 x 1/2m & 2 x 1/4m going up mtn.
           doing 3rd 1/2 twice (1/2-3.15, 1-3.28, 1 1/2-3.40, 1 1/2-3.38, 2-3.29, 2 1/4-1.42, 
           2 1/4-1.40) SWEET!   Total - 16

Thu - Off, Back and right popliteus muscle irritated

Fri - Afternoon 8m @~7.45 with fast strides   Total - 8

Sat - Morning 7 1/2m - up and down Howard's Knob in Boone   Total - 7 1/2

I am having continued problems with my back and right leg, a permanent condition it seems.  The popliteus muscle behind the right knee was new.  It was pretty irritated through the last of the week and I try to be cautious with new aches.  One of my main running goals is to keep running, i.e. stay healthy.  That didn't seem to be my goal in years past as I seemed to train into the condition of injured and not running, too often.  One of my favorite sayings is "I seem to do very poorly at all the races I don't run."

When I am running, I'm running slower and slower, and faster!  My recovery days have gotten slower and slower over the last three years.  Some of that is to blame on Simon Gutierrez as I had run some cooldown runs after races with him in previous years.  I particularly remember a run after the mountain team selection race in Colorado 2006.  Asking for some training tips, one was make the easy days easier and the hard days hard and fast.  A perfect example of the slower and faster is Fisher River Park.  The recovery run on Sunday the 11th is the slowest I have ever run the trail section.  My workout this Monday, the 19th, is the fastest I have ever run the trail.  My training milage has gone up and race times have gone down in last couple of years.  So I guess I should thank Simon for the advice sometime.  A good friend, Mark Lundblad, has also reinforced the slower recovery day and long day pace.  I've even run slow with Mark some.  If Mark can run slow, I can too.

Wednesday's workout at Pilot Mtn. was pretty awesome.  My times were haulin' fast for that workout, significantly faster than I had previously run for that workout.  After the first 1/2 mile, the other 1/2 miles average 11-12%.  I was rather fired up after that one and looking forward to Mt. Washington in June.  Pilot Mtn. workouts are the basis for my predicted Mt. Washington times each year, this year looks good!  Saturday, I drove the track team to a meet at Appalachian State.  Before the meet I ran up Howard's Knob and back down.  It is on the road and probably averages 15% for 1 1/2 miles.  I won a 2 mile race there called The Knob in 2007 and 2008.  Hopefully, I can do it again this fall, it's a 5K now.

Time to go run slow.

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