Wednesday: Brick - 20 miles on the bike + 4mi (28:03)
AM: 20 miles on the bike
PM: 4.25mi (30:32) + lifting. 3x15 (squat, leg extensions, hamstring curls, bench, lat pulldown, military press) + 3x10 1-legged squat (pretty darn hard).
Friday: 6mi (43:52) I did not really feel like cycling today so I ran a bit further. Man, it is really cold outside. I had to run with a hat and gloves. 3x10 1-legged squats + core work and stretching.
Saturday: Brick - 10 miles on the bike + 4mi (30:00) I did not have much energy today.
Sunday: 0 - sick
I am back from an easy week but I will probably not hit the same running mileage I was doing two weeks ago. I am going to continue riding 3-4 days per week to give my legs a break from the pounding but still get in the cardio work and possibly some more leg strength. I am also hitting the weights a bit harder for the next month or so. I will do a separate post about that latter this week.
Monday: 20 miles on the bike. Tuesday:
AM - 20 miles on the bike.
PM - 3mi (20:40) Easy run after lifting.
AM - 4mi (27:48) This was an easy morning run to shake out the legs. Quicker than I expected.
PM - 9mi () 2.2 mile warm-up (16:03) followed by 4x1600 w/ 400m rest @10k pace. Finished with a 2+ mile cooldown (17:11). I did the first repeat alone and then ran with Joe Rogers for the next three. He had a great workout and actually forced me to run the workout quicker than I originally planned because he was cruising tonight. Times and rests were: 5:15 (2:10), 5:19 (2:28), 5:10 (2:31), 5:07. I was cruising for the first two, felt comfortable hard on the third and had to work pretty hard on the fourth one. Good workout. I will probably just ride tomorrow with a short run.
Thursday: 10 miles on the bike and lifting. I was going to ride 60-90 minutes tonight but I think that I am going to take my day off today. My 9 month old son is sick and I got no sleep last night.
Friday: 25 miles on the bike.
Saturday: 20 miles on the bike + 3 miles running. Sunday: 30 miles on the bike.
I have been ramping my mileage for about 5 or 6 weeks so far and even though my mileage is not too high (60ish/week), I can feel the stress of increasing mileage on my body. I am starting to feel a bit tired and my right IT band/knee are acting up a bit. I am going to take a really easy this week and cut my mileage to around 40 miles but add in some cycling to keep working on my cardio. I also trashed my old shoes and got two new pairs to help out.
I did not get near what I wanted with only 20 miles of running and 70 miles on the bike, but it was an easy week. This is roughly 40-45 total equivalent miles.
AM: 3mi (21+) Easy run and then lifting.
PM: 30 miles on the bike (90+ minutes) Easy ride.
Tuesday: 5.1mi (37+) Easy run. I was going to ride too but I was really tired.
Wednesday: 9.5mi - 3mi warm-up, 4x1600 w/200m rest @ HM pace and 2.2 mile cool down. I really wanted to take it easy tonight because my right IT band is acting up a bit and I am taking a real easy week but I kept the rest real short and sweet. 5:57 (1:09), 5:50 (1:06), 5:42 (1:10), 5:30. I ran 85's for the first 3 laps of the last one and then let it out a little and closed in a 75. The workout was pretty easy but it felt good and my IT band did not bother me at all. Thursday: 20 miles on the bike. Friday: 20 miles on the bike (60 minutes) + paces elementary 2km and 3km races (~20 minutes).
It is time again to get some new kicks because the old ones have served far beyond their intended tenure. I included a photo of the carnage below. I have been running in a mix of five different shoes: Asics DS-Trainer 11, Asics Gel-3000, NB 904, Nike LunarElite and Nike LunarGlides. I have mixed feelings about each of these shoes but they have served me pretty well for the last couple of months.
I have been a long-time Asics fan, particularly the DS-trainer, but I am so frustrated that they completely change the shoe every year. Some years the shoe feels like a light-weight trainer and other years it feels like a stability shoe. Some years it is too wide, other years it is too narrow. Over the last several years I have been as small as a size 11.5 and as large as a 14 when I am really a 12.5. I also tried the Nike Lunar shoes and they are alright but the heel counter irritates my achilles so those are out. The NB are way too soft.
Monday: 8mi (58:30) Really easy. I felt like crap again today. Tuesday: 10mi (71:19) Not great, but much better than the last two days.
AM - 4mi (28:39) I felt much better this morning. Just a shake out.
PM - 10mi () 3 mile warm-up, 8x800m @ marathon time (about half marathon pace) w/ 400m rest. I think this is basically an aerobic power workout. I hit times of 2:42 (2:14), 2:42 (2:17), 2:44 (2:09), 2:40 (2:10), 2:42 (2:21), 2:43 (2:12), 2:40 (2:18), 2:36. I felt good on the workout and it was not too difficult but it was soooo humid tonight so I sweat a ton. It was a little bit challenging to get air. I only did a 1 mile cool-down in like 8:30 because I was pretty tired. I tried to do 4x100 barefoot strides on the grass but that did not go great either. I am currently taking an ice bath from my knees down and will take it really easy tomorrow.
Thursday: 6mi (46:39) Really slow today, but it was intentional. I need the rest. This humidity is ridiculous - I thought we were heading for fall. My feet felt much better after the ice bath last night so I will do that again tonight. Friday: 0 - I moved my off day to today because the weather sucked and this weekend should be amazing running weather.
Saturday: 10mi (62:10) This was such a great run. I felt good from the get-go and just cruised along enjoying the great fall weather. I was supposed to be at 6:30 pace but I was running 6:15's without much effort and finished with a 5:40. Easy and long tomorrow. Sunday: 14.5mi (1:43+) I felt better than last Sunday but I was pretty tired today and never really got into much of a groove. It is unfortunate because the weather was so nice - I really wanted to have a good run today. Oh well, I got the miles in.