Sunday, July 12, 2009


I hit 109.7 equivalent miles composed of 62.7 miles of running and 141 miles of biking (47 equivalent miles) to a plan of 115 miles. I had one great workout and then the week went to crap. That is not exactly how I planned the week, but I had what I think was a close call with an injury this week and I took a very conservative approach. On my Thursday morning run, the first run after my workout, I felt a tightening of my soleus muscle about 5 miles in. I think that it was the beginning of a "Grade 1" calf strain according to this web site. I can feel some tenderness where the gastrocnemius and soleus muscles meet on the anterior side of the back of the leg when I push on it but there is no pain to speak of when I run on it. I do not want to lose a month or more like last summer so I replaced all my runs with rides for three days and I am going to split my mileage 50/50 for the next week to let my leg rest up. I was planning on taking an easy recovery week after this upcoming week but I will move it up a week. I was able to run 7 miles on Sunday with no pain (although, I was aware that my calf was not 100%) but did not push my luck by going further. I have been doing a lot of light stretching and calf raises, I wrap my lower leg in an ACE bandage at night (I find this speeds the recovery process quite a bit) and take some Advil. I should be icing but have a hard time finding the time. I am also doing some massage with the Stick and a foam roller. Hopefully I caught it early and have it contained. Overall, it may be a blessing in disguise - I had planned on supplementing my running with a lot of riding to prevent injuries like this and I have not been doing any cycling at all. I have blamed that on the weather and time, but it is really because I hate cycling and I think that I was getting over confident with my running because things have been going so well for a couple months now. This was a good wake-up call to get me back to basics and smarten up. For the remainder of the summer I am going to continue base building split between running and cycling (max out at 80 miles/week of running). I do not race again for almost 2 months so I don't think it matters how I get the miles in.

  • AM - 10 mi (70:34) Easy run at work.
  • PM - 6 mi (42:09) Stopped by the Groton Town Forest again. Easy run.
  • AM - 10.5 mi (71:25) This was supposed to be an easy run but turned out to be a fast run and one of the scariest runs I have ever had. When I headed out it was a little overcast, but sunny. About 5 miles into the run the sky started turning dark and the rain started. About 5 minutes later I heard the thunder and could see the lightning. Then there was a huge boom and a bright flash right next to me and the rain turned from a light drizzle to a torrential downpour. I was scared for my life so I ducked into a barn that I was passing by and hid in there with the ducks and chickens for about 20 minutes until the lightning passed by. I could not believe how hard the rain was coming down and how ferocious the thunder and lightning was. When there was a break I headed out and hauled my ass back to work at about 5:30 pace (so much for the easy run) and just beat the next wave of the storm as it swept through. Not a fun time!
  • PM - 5 mi - I was a little gun-shy tonight so I went to the gym and rode on the indoor bike. I rode 15 miles in 43:33 (~20.7mph average).
  • AM - 5.2 mi (39:01) Easy run before workout - very slow.
  • PM - 14 mi () 5 mi w/up, 400m, 800m, 1200m, 1600m, 1600m, 1200m, 800m, 400m @ 10k pace w/ 200m rest after the first 400 and the 800's and 400m after the other repeats. followed by a 3 mile cool down. I was really tired from the last couple days so I just eased into the workout very slowly. My splits were: 80 (81), 2:35 (76), 3:57 (1:54), 5:13 (2:08), 5:08 (2:18), 3:50 (2:11), 2:26 (1:27), 68. The total workout was 6.375 miles and took 38:18 which is almost exactly 6:00 min/mile pace. Get lots of rest.
  • AM - 10 mi (73:09) I slept for 11 hours last night! I felt rested but my legs still felt a bit tired so I took it really easy on this run. I felt good for the first 5 miles and then I felt a pain in my right soleus that reminded me of the calf strains I got 3 times last summer. I finished the run and tried not to push off too hard on my right foot so that I did not aggravate it. I think that this is probably a minor strain so I am going to do more cycling for the next couple of days and see how it goes.
  • PM - 7 equivalent miles - I cycled 21 miles in 62:45 on the stationary bike at the gym. Just knocking out the second workout. My calf did not bother me at all.
  • AM: 39 miles on the bike in 1:56 and change (20.3 mph average). This was a pretty long ride and gives me about 13 equivalent miles. I felt good riding but my neck and butt are feeling a bit sore.
  • PM: 12 mile ride in 34ish minutes (20.7 mph average) - I needed to get in a couple more miles so this give me 4 equivalent miles.
Saturday: 30 mile ride in 1:32ish (18.4mph average) for 10 equivalent miles. This ride sucked big time. I had to start at 6:30AM and I did a pretty hilly coarse. My legs were just fried and I am really surprised that I made the entire ride. I almost cut it short at 20 miles.

Sunday: 7 mi (50:56) + 24 miles on bike in 69:02 (total of 15 equivalent miles) - I wanted to test out my leg and see how things were progressing after 3 days off from running. I did not feel any pain, per se, but I could feel something in my calf. I think I may have averted disaster and just need to be cautious coming back so that it does not develop into a full blown injury.

Friday, July 3, 2009


I had to get back into the swing of things so I went back to doubles all week and really pumped up the mileage. I had to skip my run on Monday but was still able to hit 91.4 miles in 6 days of running with 2 workouts and one long run. I am actually feeling really good and do not feel tired. I am getting a good amount of sleep (8-10 hours/night), taking multivitamins, glucosamine and chondroitin and using Accelerade before hard runs and long runs and Endurox R4 after these runs. I bit the bullet and paid the money for this stuff even though I am not 100% sure that it does anything. Actually, the glucosamine and chondroitin definitely makes a difference with my knee. I have not had any pain in my knee (torn medial meniscus) but forgot to take my glucosamine and chondroitin with me on my trip to DC. After 5 days without it my knee was starting to act up. I immediately started taking it again when I got home and after just 5 days my knee is better again. I think that the Endurox helps me recover faster after hard runs and long runs, but the verdict is still out.

Monday: Off because I was driving home from DC.

  • AM - 10 mi (72:09) Easy run at work.
  • PM - 6 mi (42:16) I stopped at the Groton Town Forest for an easy run. I have to get back there because it is awesome. I did not explore much because it was late and I did not have a map.
  • AM - 5.2 mi (37:21) Easy run before workout.
  • PM - 11 mi (74ish) 3 mi w/up, 3.5 mi run w/ 5xhill repeat, 2mi @ 5k pace and then 2.5 mi cool down. The hills, about 250-300m, were not that hard but I had a tough time with the 2 mile on the track. I split the first mile in 5:00.6 and then started to slow a bit on the second mile and finished in 10:06.4 (5:05.8). The air was really thick and the track was like a sponge from all the rain. Easy cool down at the end.
  • AM - 5.2 mi (40:08) Really easy run this morning. I am really beat.
  • PM - 12 mi (1:24:29) I got back to the Groton Town Forest but had a map so I was a little more secure exploring even though I started late again. I felt much better than this morning but still took it pretty easy.
Friday: 10 mi (64:16) I started this run out pretty easy and progressively built it up to threshold pace near the end. I felt pretty good but it was really humid again. It was the first day without rain in about 2 weeks.

Saturday: 17 equivalent miles - I did a super-workout because I did not want to run twice today. I rode 21+ miles up through the Hollis Half Marathon course and then ran 10 miles when I got home. The ride showed that I have not been on the bike in a while and it was by far my worst ride this year. I could only manage 18.8 mph for an average (1:06:50) and the hills completely hammered my legs. The run went much better - I did the same course (10mi in 67:15) as yesterday with a little bit added on and averaged close to 6:45 pace.

Sunday: 15 mi (1:42:37) An easy long run. I did not want to go more than 15 miles because I have to have something to build to and I have been putting a lot of miles on my legs this past week. I started out slow but I ended the run at 6:30-6:40 min/mile pace and it still felt easy. Good week.


I was really beat about posting last weeks training but I was on vacation with the family in DC and had a hard time getting caught back up with things, actually training and posting about it. The week was very tiring and included over 1000 miles or driving, 68 miles or running and no biking.

Monday: 8 mi (56:17) Really easy run. Nothing special.

Tuesday: 9 mi (62:05) Moderately easy run at work.

  • AM - 5.2 mi (36:43) Easy morning run to shake out the legs.
  • PM - 14 mi () This was a very interesting workout. I was supposed to do 4x1600m @ 5k pace so I did a 7.5 mile threshold (3x2.5mi loop) run before the workout so that I would be tired when I started. It was pretty humid, but I felt good the whole way - loop 1 in 15:26, (6:10 pace) loop 2 in 14:19 (5:44 pace) and loop 3 in 14:22 (5:44 pace). When I got back to the track Nate Jenkins, Ruben Sanca and Rex (a UML runner) were at the track getting ready to do a 10k tempo run @ marathon pace (3:20/km). I am not sure how it happened, but I ended up running the workout with them. The pace was no problem and I just tagged along at the back, but I was getting pretty dehydrated and my calves started to cramp up. I stuck it out for 5km splitting 5:21, 10:41 (5:20), 16:00 (5:19), 16:40 and then dropped out. I wish that I had not done the threshold run before because I could have run that easily, but it was still a good workout. Finished with a 3.5 mi cooldown.
Thursday: Off because I was driving to DC all day.

Friday: 12 mi (85ish) I was lucky to find a greenbelt in Fairfax, VA to run on. It was really hot and humid and I had to run early in the morning, but at least I got to run.

Saturday: 10 mi (72:24) My feet and legs are killing me because of all the walking through DC so I slogged through this run in the heat and humidity. It is like 90 degrees and 90+ % humidity.

Sunday: 10 mi (70:33) I felt a little better today but my feet and legs are getting tired. This will be the last run in VA before heading home.