Week 8 of Training... Focusing on health!

Really looking to take some pressure off of my right foot this week. I intend to make it into a slight down week in terms of mileage and intensity, and I am hoping to stay on softer surfaces for all of my runs. Better to nix this ache now than fight it and be sidelined later!

Sunday- 9.4.11
Long, Easy: 12M + .7M easy back to the car

• Surface: Memorial Park dirt loop
• Total Time: 85:09 (7:05 AP)
• Pace Progression: 9:01, 7:13, 7:20, 6:59, 7:05, 6:49, 6:42, 6:48, 6:52, 6:51, 6:41, 6:48
• Comments: Actually got in 12.7 for the day, but jogged the last .7 at 8:00 pace for recovery to get back to the car. Not a bad run at all with the cooler weather, but it was definitely a bummer to fight the wind again. Haven't had to deal with that since we left Dallas! Ate the usual rice cake before my run and took a Gu at 4M with a sip of water, as well as another quick sip of water at 7M.

Supplemental Work: 3 x 12 of 4 strength supersets

Monday- 9.5.11
Rest

Tuesday- 9.6.11
Workout: 2M warm up + 6 x alt miles (7:15/6:15) + 1M cool down

• Comments: In effort to hold true to this week's commitment of focusing on health, I am refraining from any running again. I spent yesterday and today in my walking boot and have taken 1 Ibuprofen with each meal. If I get the opportunity I will cross train and mimic the workout; tomorrow is slated to be similar to today until I am confident that my foot is ready to train hard again.

Supplemental Work: 3 x 12 of 4 strength supersets

Wednesday- 9.7.11
Medium Long, Easy: 10M
Cross Training: 85' bike w/ 4 x 5' at 110+ RPM

• Comments: Beyond ready to run tomorrow, but also very thankful for the chance to get in a good effort this morning on the bike. I am frustrated with missing two runs this week, but I am also very proud to have remained patient and confident in the training I have done. Cross training and rest are never easy for runners, but this is the first time I have had the maturity to put long-term health and fitness before my immediate gratification of accomplishing a workout. Making progress!

Thursday- 9.8.11
Easy: 6M
Strides: 6 x 100-150m
Easy: 8M w/ 6 x 200m pick-ups

• Surface: Memorial Park dirt loop
• Total Time: 62:35 (7:50 AP)
• Pace Progression:8:51, 8:17, 7:55, 7:48, 7:45, 7:30, 7:32, 7:02
• Comments: I did not want to do any full out sprints this week with my foot still sore- so I opted for pick-ups during my final mile of the run... LOVED this! It felt great to run in the cooler weather and I am hoping to be on the downhill slope of this "healing" week!

Supplemental Work: 10 x 60" core exercises

Friday- 9.9.11
Workout: 2M warm up + 4 x 8' @ HMP, 3' recovery + 2M cool down

• Surface: Dirt path at Memorial Park (less loose than the loop)
• Total Time/ Distance: 32' hard running- ~5.2M (6:07 AP)
• Pace Progression: 6:06, 6:07, 6:10, 6:01
• Comments: Ended up with about 9.5M for the day, but really struggled through the workout. As Jake pointed out, I feel strong muscularly and I am recovering fairly quick; but, I loose breath and have great difficultly with the longer reps mentally. Unfortunately I know how to improve my muscular strength- I don't know how to improve my lung functioning/breathing and I don't know how to get over the mental barriers of longer reps. Always something to work on, I guess!

Saturday- 9.10.11
Easy: 8M w/ 5 x 200m pick-ups in the last 1.5M
Strides: 6 x 100-150m

• Surface: Memorial Park Loop
• Total Time: 62:23 (7:46 AP)
• Pace Progression: 8:40, 8:08, 7:50, 7:55, 7:40, 7:29, 7:25, 7:05
• Comments: Enjoyed taking an easy run around the loop with my Ipod playing. I find it so relaxing to just go for a comfortable, "lazy" run with my music! I think I will start running 1M natural, restarting my watch, and then getting in my daily run after that.

Week 8 Total Mileage- 55M (1 long, 1 medium long, 2 workouts, 2 easy)
38M + 8.5M x-training (1 long, 1 workout, 2 easy, 1 cross-training)


Cumulative Seasonal Mileage: 314M