2:25:00 :: 21+ miles

Long run. Really great run on the treadmill. Felt like I could have gone on forever (or at least another 3-4 miles). Weather outside was decent, but for some reason the treadmill was calling me. Probably for the better, too, as being on the mill really helped me control the pace, and I'm sure it kept me from finishing too hard toward the end. Did the first 10 around 6:50-7:00 pace, and the last 11+ at 6:35-6:40 with the last five minutes or so right at 6:00 pace. Took about 100 kcal drink at 12 miles. Didn't feel the leg at all. No soreness or anything to speak of. Really great run.

Lesson learned: do NOT watch Little House on the Prairie while running on the mill, especially if it is a particularly poignant episode, and especially if you are a particularly emotional person when you are running. It was, and I am, and that equals an accident waiting to happen!

1:09:20 :: 10 miles

Easy run. Coldest day of the 'winter' running season so far, and a bit (too) early for my liking. +3F. Usually doesn't get that cold until mid-December, and then it typically stays that way until March. Mornings should be back into the 20s tomorrow, which will be nice. I noticed my leg hurt a bit due to the cold, but it cleared up after about ten minutes of running. Foot felt fine.

Short 21 minute run yesterday, no real good excuse. I just frittered my morning away and ran out of time! Once in a while I need a day like that.

1:10:00 :: 10 miles

Easy run. Between toes and ankle slightly sore for the last three days, which is a holdover from the injury. I will avoid the shoes that seem to aggravate it, and try using the metatarsal bar to clear it up. Otherwise, an uneventful run, just how I like them.

Evaluation Runs

I didn't have time to put these in a table this morning, but here is the collected eval data since getting out of the pool and back on to the roads.

October 8
3 mi warmup 20:43
5:58(152) | 6:00(152) | 6:03(152) | 6:08(152)
RecHR: :29(130) - :42(120) - :53(110)

October 22
3 mile warmup 20:32
5:57(152) | 6:02(152) | 6:02(152) | 6:06(153)
RecHR :26(130) | :38(120) | :46(110)

November 5
3 mile warmup 20:53
5:57(153) | 5:59(152) | 6:06(152) | 6:06(153)
RecHR :24(130) | :33(120) | :43(110)

November 18 (today)
3 mile warmup 20:49
5:55(152) | 6:03(153) | 5:59(152) | 6:03(153)
:28(130) | :33(120) | :45(110)

Today's results might skew a little bit due to colder weather requiring a jacket and pants. I was able to get away with shirt and shorts for the other three.

And, for comparison (since Mystery Coach mentioned it), an eval from early this year on the same course, in the same dress, and similar weather conditions as today (20F, 10mph wind).

January 28, 2008
3 mile warmup
5:55(151) | 6:02(152) | 6:06(152) | 6:07(152)
:29(130) | :37(120) | NR(110)

I never would have believed it without seeing it with my own eyes, but I appear to be in similar fitness to Jan/Feb of this year already. Shocking, considering the reduction of volume and speedwork this summer and fall. Yet more proof that I have no idea what is going on! Thank God for great coaching!

Hello, friend

Wow. It's been a while. And it's been a long, hard road. In just the past week, I've finally gotten to the point where I am running nearly pain-free, and nearly normal distances. Even though I spent a lot of time in the pool, and did a lot to maintain my fitness, I lost a lot of ground. It could have been much, much worse, so I try to keep that in mind as I build back up.

I've been getting a lot of positive pressure to start blogging again, which is good. Now that running is back to almost normal, the blog will be a lot more readable as well. No more entries like, "ran ten steps, laid down in the street and cried, walked home, hot bath, candles, and more crying. Can't wait for tomorrow!"

Saturday was my first 20 miler (2:20) since the marathon way back in May. It went really well in terms of not creating any soreness, and just starting to create some depletion. I definitely could have continued for another mile or two, but I was already 20 minutes further along than any other run in the past four months or so, so I didn't want to push too far, too soon. Other than that, a few 60-70 mile weeks, a few evaluation runs, and consistently less pain in the leg as the days go by. Things are improving. Thanks for standing by. Now, back to the program...