Monday, January 26th
Rest day
Tuesday, January 27th
5M w/ first 2M @ 160-169bpm and last 3M @ 169-175bpm (8:20, 8:44, 8:11, 8:14, 8:23; avg pace 8:24, avg HR 171, avg cadence 174. Still have some sacral/sciatic pain like on Sunday, outside of left knee is weak, and both shins have minor pain... nothing major. It was HOT today. As in 80 degrees instead of the 40 degrees I've been running in!)
Wednesday, January 28th
3M @ 160-169bpm + 2 x drills + 60" pedestal rotation (8:33, 8:23, 8:32; avg pace 8:30, avg HR 164, avg cadence 174. 80 degrees again today!! Sacral pain wasn't as bad today, but I dropped the strides after doing drills because my left hip flexor was straining during high knees.)
Thursday, January 29th
3M @ 160-169bpm + strides (8:20 avg pace, avg HR 165, avg cadence 174... ran on the track)
Friday, January 30th
5M w/ first 2M @ 160-169bpm and last 3M of hilly fartlek up to 175bpm + drills (2M warm up avg pace 8:15, workout avg pace 7:38, workout avg HR 174, workout avg cadence 178... ran on the hilly neighborhood loop)
Saturday, January 31st
Rest day
Sunday, February 1st
8M @ 160-169bpm + strides (avg pace 8:05, avg HR 162... ran on the treadmill)
1.14.2015
Almost time for workouts! (33M)
I start workouts in two weeks! Ahh!! I can't believe I'm running 30+ miles a week already! I am so thankful to be making forward progress!
Monday, January 12th
Rest day
Tuesday, January 13th
4M easy + 4x20" strides (avg pace 8:59, avg HR 160, avg cadence 173, strides avg pace 5:18. cold, sore throat, stomach sloshing, had to practically walk on all the inclines in order to keep HR in range)
Wednesday, January 14th
7M with last 5M steady (2M warm up avg pace 9:15, avg HR 159; 5M steady avg pace 8:40, avg HR 168. Felt crummy physically again. Tight glutes/ hammies and shins a bit achy)
Thursday, January 15th
4M easy + 4x20" strides (avg pace 8:33, avg HR 159. Shins hurt and felt a bit uncoordinated, but other than that, it's nice to have a more decent pace on my easy day)
Friday, January 16th
7M with 4M @ 7:40 pace (2M warm up avg pace 8:40, avg HR 156; 4M tempo avg pace 7:39, avg HR 173; 1M cool down avg pace 8:40, avg HR 159. Shin pain and the absolute terrible, terrible stomach cramps. Lucky to have finished the run.... My HR will be way lower if I do this one again.)
Saturday, January 17th
Rest day
Sunday, January 18th
11M easy + 4x15" strides (avg pace 8:54, avg HR 162, avg cadence 173. Ran really even for the most part - Kept the entire run in a 14" range. 1st & 2nd toe on left foot hurt during the 2nd and 3rd mile. Outside of left knee and inside of right ankle hurt for the entire second half. Sciatic pain during strides, but was relieved with stretching.)
Monday, January 12th
Rest day
Tuesday, January 13th
4M easy + 4x20" strides (avg pace 8:59, avg HR 160, avg cadence 173, strides avg pace 5:18. cold, sore throat, stomach sloshing, had to practically walk on all the inclines in order to keep HR in range)
Wednesday, January 14th
7M with last 5M steady (2M warm up avg pace 9:15, avg HR 159; 5M steady avg pace 8:40, avg HR 168. Felt crummy physically again. Tight glutes/ hammies and shins a bit achy)
Thursday, January 15th
4M easy + 4x20" strides (avg pace 8:33, avg HR 159. Shins hurt and felt a bit uncoordinated, but other than that, it's nice to have a more decent pace on my easy day)
Friday, January 16th
7M with 4M @ 7:40 pace (2M warm up avg pace 8:40, avg HR 156; 4M tempo avg pace 7:39, avg HR 173; 1M cool down avg pace 8:40, avg HR 159. Shin pain and the absolute terrible, terrible stomach cramps. Lucky to have finished the run.... My HR will be way lower if I do this one again.)
Saturday, January 17th
Rest day
Sunday, January 18th
11M easy + 4x15" strides (avg pace 8:54, avg HR 162, avg cadence 173. Ran really even for the most part - Kept the entire run in a 14" range. 1st & 2nd toe on left foot hurt during the 2nd and 3rd mile. Outside of left knee and inside of right ankle hurt for the entire second half. Sciatic pain during strides, but was relieved with stretching.)
1.05.2015
I'm actually running at the beginning of a new year! (30M)
I think this is the first year since 2009 that I haven't been hurt around New Year's and unable to run due to stress fractures! Woohoo!
Monday, January 5th
Rest day (possible gallbladder problem- luckily it's a rest day)
Tuesday, January 6th
6M with 4M steady (ran on gravel trail to give shin a break; surface was too thick for fartlek so I swapped workouts with Saturday and did the steady portion; stomach was still bad. avg HR 165, avg pace 8:50, avg cadence 173)
Wednesday, January 7th
4M + strides (was supposed to be 5M, but got stomach pains so stopped at 4 so I'll add a mile to Saturday's 4 miler. avg HR 160, avg pace 8:10. treadmill run so no cadence recorded)
Thursday, January 8th
Rest day (went to ER... stomach pain got too severe. still no clue what's causing it)
Friday, January 9th
6M (forced in a very relaxed 6 miles but dropped the strides as I did not want to throw up; stomach still really upset but not as painful; left shin and left foot hurt, as does right hammie. avg HR 158, avg pace 8:51, avg cadence 174)
Saturday, January 10th
5M with 20" fartlek (stomach still bothering me, but the miles prior to starting the fartlek were in the 8:30's-40's, which I was pleased with. definitely still having problems with my shins, left in particular, and my right hammie. avg pace 8:51, avg HR 162, avg cadence 173)
Sunday, January 11th
9M (scratched the strides since my ankles and right hammie were bothering me so much. ran on the gravel trail at DBU which is pretty much like running at the beach right now... just such thick, loose gravel. not very fun, but it was my only outdoor soft surface option today. avg pace 8:36, avg HR 161, avg cadence 172)
Monday, January 5th
Rest day (possible gallbladder problem- luckily it's a rest day)
Tuesday, January 6th
6M with 4M steady (ran on gravel trail to give shin a break; surface was too thick for fartlek so I swapped workouts with Saturday and did the steady portion; stomach was still bad. avg HR 165, avg pace 8:50, avg cadence 173)
Wednesday, January 7th
4M + strides (was supposed to be 5M, but got stomach pains so stopped at 4 so I'll add a mile to Saturday's 4 miler. avg HR 160, avg pace 8:10. treadmill run so no cadence recorded)
Thursday, January 8th
Rest day (went to ER... stomach pain got too severe. still no clue what's causing it)
Friday, January 9th
6M (forced in a very relaxed 6 miles but dropped the strides as I did not want to throw up; stomach still really upset but not as painful; left shin and left foot hurt, as does right hammie. avg HR 158, avg pace 8:51, avg cadence 174)
Saturday, January 10th
5M with 20" fartlek (stomach still bothering me, but the miles prior to starting the fartlek were in the 8:30's-40's, which I was pleased with. definitely still having problems with my shins, left in particular, and my right hammie. avg pace 8:51, avg HR 162, avg cadence 173)
Sunday, January 11th
9M (scratched the strides since my ankles and right hammie were bothering me so much. ran on the gravel trail at DBU which is pretty much like running at the beach right now... just such thick, loose gravel. not very fun, but it was my only outdoor soft surface option today. avg pace 8:36, avg HR 161, avg cadence 172)
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