yuck

well, this has been a lesson in consistency. when you get busy, it's easy once you're sliding to just keep sliding and not get back on track. i updated my training log and realized that the two bad weeks i thought i had were really 3 bad weeks. yikes. so... here's the update:

(to finish the week of june 1)
monday: OFF - huge weeny with hot weather
tuesday: 10 total - 6 AM, 4 PM
Wendesday: 6
Thursday: 6
Friday: 6 in Madison before we headed north
Saturday and Sunday: hungover and okay with not running. You guys only get married twice. :)
Total: 28 miles in 4 days

week of June 6:
Monday-Saturday: OFF...only partially my fault. my calves were so tight and crampy post-dancing that i had a hard time walking the first couple of days. when i tried to run on wednesday, i made it about 3 blocks before i decided it was getting exponentially worse instead of better and hobbled home. finally, on sunday, i was able to get in a complete run, though my calves were starting to get tight at the end. i probably could have gotten a little something in on friday or saturday, but i let myself not run because of the state track meet. oh well.
Sunday: 6 slow, slow miles

week of June 13:
Monday: 6- pushed pace a little
Tuesday: 6- pushed pace kind of a lot because i felt surprisingly good
Wednesday: 4 slow, achy miles. The past two days caught up with me.
Thursday-Friday: OFF. Didn't make time with reunion happening.
Saturday: 9 excellent miles. Intended to go 15, with a pitstop at 9 to take a gel and some water, but when i finished the 9, i decided to call it a day as my hamstring thing had been feeling tight during the whole run. since that was my longest run in a shockingly long time, i figured, better safe than sorry.
Sunday: OFF - lame.

Conclusions: I need to drink less or suck it up and run when I don't feel 100% the next day. Hopefully (lame) this is the end of my big events for the summer, so it shouldn't be as big of a deal, but it really messed with me for the last few weeks.

better!

1.5 mi. @ quick-ish in the morning
1.5 mi. @ moderate in the evening

3 mi. total - this plan appears to be working so far...

oh boy...

ok so i just started again, an all the progress (cardiovascular and podiatric) i made during my previous attempt to run is gone... bummer.

m: 2.5 mi. @ moderate pace - oh boy was this bad!  everything possible went wrong.  i could also feel my foot acting up after about 2 mi.

t: 1.5 mi. @ quick-ish - this felt much better, but i can see that this is another case of me coming back from approximately zero fitness/health...

considering running twice a day a few times a week to get a few more miles in, without stressing my foot as much...  i also NEED to stretch everyday, regardless of whether or not i run.  yikes.  hopefully, i can get the ball rolling before my schedule gets stressful (although, i guess hopefully my i get a job and its attendant stressful schedule sooner rather than later...)

recap

last week:

monday: 6 miles slow and easy. legs were totally shot still from the long run the weekend before.
tuesday: 6 miles slow and easy. legs still tired, but feeling much better.
wednesday: 5.5 junky, muddy miles on some trails at nationals.
thursday: 7 miles with 4x3 minutes hard, 2:15 recovery between. felt good to do a workout again.
friday: 6 easy miles
saturday: 5 easy miles
sunday: OFF. intended to do a long run after i got back from nationals, but then we decided to go to run-n-fun to get new shoes and a garmin. while we were there, someone hit my car (it's okay), which took way more time and by the time we got home, it wasn't going to happen.

total: 35.6 miles in 6 days.

monday: off... poor planning, hot weather, wind and a bad attitude. lame.
tuesday: am - 6 miles, pm - 4 miles. first ever two-a-day runs! legs felt pretty decent, though the second run was slower than the first one, for sure.

50!

First week at 50 since 2004!!
Saturday: 15 miles at around 7:20 pace in the rain - quads were wiped starting at about 10 miles and not surprisingly, I'm really sore today (Sunday). Not sure if my body was tired from this big week of training or if it was partially a poor fueling situation.
Sunday: 6 miles with Heather on River Road

Next week I am supposed to start Phase II of the Daniels plan, which means bumping up the mileage again and inserting a workout during the week. I'm really hopeful that I will be able to do both of those things despite being at nationals starting on Tuesday. In order to get in my 58 miles, I'm going to try to run twice a day two times this week, rather than adding miles each day.

oops

my legs felt awful today, which seemed a bit out of proportion to the "workout" i did yesterday until i remembered that my run on wednesday was also a workout. granted, yesterday was a late evening run and wednesday was an early early morning run, but still... that's a lot more workouts than i am used to doing!
thursday: 7 fast miles - ~7:20 pace
friday: 4 slow, tired miles

staying on top of things

monday: easy 6 - legs felt kind of tired from the sunday run, but not too bad. generally, they felt good, but my quads were fatigued on the hills. need to do more strength work!
tuesday: easy 6 - slightly better than monday; felt a little rushed and also a bit like i was holding back because i wanted to feel good wed
wednesday: 6 miles total - 2x10 minutes of thresholdy pace. i was running with alison smyth at 6:15 AM, which was early, but i felt surprisingly good. it's the first workout she has done post-10k/5k double at conference, so i think her legs were a little tired. i have no idea what pace we were actually running, but she usually does these anywhere from 6:20 on a great day to 6:35 on a bad day. i'm guessing this was on the slower end at first and a bit faster on the second one. i need to get a gps watch...