Runnin' in Mud...

Jetway Loop, 4:30 p.m., cloudy, 35 and windy (20-30 mph).  I cut this one short.  2 miles in 14:00 (7:00 pace).

Hwy 205, 2:45 p.m., sunny, 25, and windy.  I didn't know what to expect because this is the first time that I have worn pants, hat, and gloves.  I felt really good with the first 3 miles @ 7:33 pace.  I then ran the next 4 miles @ 7:06 pace with relative ease.  A good, solid night's sleep last night left me revived.  7 miles in 50:58 (7:17 pace).

Shelby Farms, 2:00 p.m., sunny, 33.  After yesterday's run, my left groin/hip flexor felt tight or strained.  I felt it during my run today, but it was okay.  It bothered me more after the run.  3.5 miles in 26:16 (7:39 pace).

Hwy 205, 2:45 p.m., cloudy, 48.  I didn't want to get out of the door for this one, but I am glad that I did.  My left hip flexor/hip had been iffy during the morning, but seemed to loosen up as the day went on. The run was fine and I just kept it very easy.  Could I hit 40 mpw???  5 miles in 36:44 (7:44 pace).

Hwy 205, 9:30 a.m., cloudy/light rain, 50.  I kept the pace easy for the out portion and threw in 6x125m strides during the run.  I had a stiff wind on the return portion, but picked up the pace.  Both hip flexors were tired by the end of the run.  I have been wearing heavy trainers for runs as of late.  7 miles in 52:23 (7:29 pace).

Hwy 205, 3:00 p.m., cloudy, 68.  I ran easy with Enrique.  He wanted to keep it easy and we did just that.  Highest mileage since July 16th.  In 2007, the highest week I had was 45 mpw.  10 miles in 1:20:22 (8:01 pace).

AHS, 3:30 p.m., mostly cloudy, 51.  6x1000m (3:49,3:54,3:53,3:53,3:52,3:53) w/1:20 rec.  These all felt somewhat easy.   All 6 were @ 3:52.3 avg.  I started pressing on the 4th one.  I followed it up w/4x200m (:33,:35,:35,:35).  Everything feeling good, but I have that, "I'm gonna get a cold feeling!"

Shelby Farms, 1:20 p.m., partly sunny, 48.  I have had a minor cold and haven't been running.  I feel somewhat drained and am not motivated to run.  I trudged through this run, but plan on 8 on Sat. and 12 on Sun. (3.9 miles @ 7:58 pace).

Hwy 205, 9:30 a.m., sunny, 36.  I have had a minor cold, so I didn't know what to expect.  The first mile was a bit quick (7:28), so I decided to alternate MP w/EZ pace.  Miles 2,4,5,7 were at 6:55 pace.  I ran the last .50 miles @ 6:21 pace.  I had a total of 4.5 miles @ MP.  I felt okay, despite the cruddy cold.  8.1 miles in 58:25 (7:15 pace).

Hwy 196, 9:30 a.m., cloudy, 41.  This is the first time that I have run this course since the injury.  I really didn't want to run long today, but forced and am glad that I did.  I had a massive headwind the last 3 miles.  The chicken legs were a bit tired today.  10 miles in 1:17:57 (7:47 pace).

Hwy 196, 4:25 p.m., cloudy, 43.  I really wasn't in the mood due to the cold that I have.  I am glad that I got out because I actually feel much better.  I have been reporting some hip flexor weakness and minimal groin pain, usually when I sneeze, etc.  I did some research and think that I might have osteitis pubis (inflammation of pubic symphysis).  5 miles in 39:48 (7:58 pace).

AHS, 3:45 p.m., cloudy, 43.  I was still feeling a bit blah to begin with, but I really felt like I needed to get this workout in.  I am racing a 10k in mid-February and would like to run 39:00.  That would be great, because I really want to run a big PR in Germantown.  Back to the workout - 6x1000m (3:53.86, 3:52.06, 3:55.69, 3:54.00, 3:54.27, 3:53.87) w/1:20 rec.  I avg 3:53.6 for all six.  My goal was 3:55.  My legs felt a bit flat, even on the first repeat.  It never seemed to get any worse, but just didn't feel it today.  My groin doesn't bother me during the run, but my left hip has a funny feeling again.  More stretching and praying!

Ethan (our 5 month old) has RSV.  Our sleep has been VERY poor as of late.  Oh, he is also teething.  Did I mention the double ear infection to boot!  Yea, he has been a bit cranky. 

Shelby Farms, 2:45 p.m., cloudy, 45.  I warmed up 1 mile and then ran 3 miles in 20:26 (6:48/mile).  It felt surprisingly easy, despite the rolling terrain.  I then did 4x.25 hills up Farm Rd. and then another 2 miles to cool down.  This was my combo workout that Tinman likes to use.  In the future, I will lengthen the tempo portion and add the no. of hill repeats.  8 miles in 1:00:24 (7:33 pace).  Sleep is getting better.

Tour de Wolf, 1:30 p.m., cloudy, 44.  I wanted a soft surface to run on and just randomly ran on the trails.  Everything was soft and, I think, I can tell a difference in my legs (2 days in a row on dirt/grass).  7 miles in 54:54 (7:51 pace).

Hwy 205, 9:30 a.m., cloudy, 30.  Out in 23:20 (7:47 pace) and back in 22:33 (7:31 pace).  There was a pretty stiff headwind on the way out and had it at my back on the return portion.  Left hip is a bit tight.  6 miles in 45:56 (7:39 pace).

Hwy 205, 10:30 a.m., sunny, 22. I wore 2 pair of shorts, heavy pants, 2 gloves, hat, and jacket. I may have been a bit overdressed. The first 5 miles @ 7:43 pace and then next 5.3 miles @ 7:20 pace, with much at ~7:10 pace. I should have run a few more miles, but...I didn't! The left hip loosened up and doesn't feel like my previous stress fracture, as that was deep in the back of my buttocks. This tightness is more on the side of my hip and feels muscular, but I hardly notice it. I am paranoid!

The running is coming around and I am now comfortably back to ~40 mpw.  Hopefully, that will climb into the low 50's by the end of February.  My goal race is March 16th (Half-Marathon).  I would love to go sub 1:26.  I am running a 5k this weekend to get a gauge on my fitness and then a 10k on February 9th.  From those two races, I should be able to determine if sub 1:26 is possible.

Jetway Loop, 4:30 p.m., cloudy, 45.  I contemplated not running, but thought 4 miles would do me some good - and it did.  I stretched a lot yesterday (hip, etc) and I was a little sore today in those areas.  I hope it was from the stretching.  Nothing special here.  4 miles in 39:29 (7:22 pace).

Hwy 205, 3:00 p.m., cloudy, 41.  I ran with Enrique and he wanted to keep it very easy.  I had planned on a longer wave run (i.e. alternate EZ running with HMP).  I really wasn't feeling it today and have decided to race a 5k this Saturday to see where I am at.  8 miles in 1:05:45 (8:13 pace).  I haven't run that slow in quite some time.  My running partner wanted to keep it quite slow and I obliged.  It does me some good to run easy.  I chatted the whole way, which he may have found annoying.  Running with someone is something that I haven't done a whole lot of.  It really makes the time fly by.  Perhaps, if I had group training like the Hanson's, I could be an elite?  Kidding!

This week is somewhat up in the air.  I have workouts that I am to do, but the wife is working a bunch outside of the house, which throws off my schedule (work and running).  See, if I were with the Hanson's, I wouldn't have to worry about this sort of stuff.  We leave for Disney (Orlando) next Tuesday morning.  It will be nice to run in temps in the 70's.  AHHHH! 

Hwy 205, 3:15 p.m., cloudy, 33.  For some reason, it felt quite cold out today.  I am running a 5k in the morning to get a feel for where I am at right now.  I have no idea what to expect (20:00, 19:30, or possibly sub 19:00).  I really am clueless.  I missed the last two days of running due to life getting in the way.  My left hip still feels a bit iffy.  It's not a pain or ache, it just feels a bit off.  It seems to loosen up when I run and stretch.  6 miles in 46:05 (7:41 pace).  I took the last two days off (unplanned) due to conflicts.  We are going to Disney in a few days and have LOTS to do (work and home wise).  5k tomorrow!

Hwy 205, 9:30 a.m., cloudy, 35.  My race was cancelled as the weather was icy.  I decied to warm up 4 miles ( a bit too fast) and then 4 miles @ tempo pace.  The first 4 miles were at ~7:30 pace and then ran 6:59 or so on the way back.  Again, no pains, but my hip flexors were quite tired.  This is something new for me.  8 miles in 58:01 (7:15 pace).  Hmm...On 02/09, I run my favorite 10k in Bartlett.  I was really hoping to have run a 5k by them to get a somewhat accurate gauge on what pace to run.  Do I go out at 39:00 pace or 40:00?  We shall see.  

Hwy 205, 10:00 a.m., cloudy, 34.  I just ran by feel and was surprised that it was ~7:30 pace.  I just kept plugging away and never strained.  Again, the left hip flexor got tight and so did my low back.  They seemed to be fine once I stopped to stretch for a few seconds.  After yesterday's run, I thought that I might struggle with leg fatigue.  These weekly 10 milers are new to me, as I usually cap out at about 7-8 miles when 5k/10k training.  Hopefully, they will pay off.  Also, I plan to slowly ramp them up towards a consistent 12-14 miler.  Disney in 2 days and I will be running in 70+F temps!!!  10 miles in 1:14:49 (7:29 pace).

Tour de Wolf, 9:45 a.m., cloudy, windy, 42.  I ran VERY easy w/Enrique today.  I was surprised that we avg. 8:17 pace with all of the mud, turns, etc.  Usually, on these trails, I avg. 8:30 pace or so.  They are very technical switchbacks and lots of ups and downs.  7.1 in 58:32 (8:17 pace). 

This a.m., we leave for Disney until Sunday (02/03).  I am bringing along my running gear and plan to run atleast 3-4 times while down there.