no run, yes lifting

now i'm sore.
monday: fabulous 5 mile tour de arb. legs felt awesome.
tuesday: no run, yes lifting.
wednesday: short 5 in the lower arb. ambroe mile and lower trail is finally starting to dry out, but still pretty damp and mucky. good to work out some of the soreness from the lifting yesterday.

easy 5er...

5 mi. @ chill with the johns...

felt a little tired, but fine otherwise.

no run, yes bike...

semi-intentional day off due to campus lockdown...

the good: biked to and from campus...
the bad: ate tacodeli for lunch!
the ugly: smashed my foot on my bike pedal...

workout/longrun...

2-1-1-1-1
2 mi @ 7:00
1 mi @ 6:00
1 mi @ 7:00
1 mi @ 5:30
1 mi @ 7:00

legs were oddly tired after going easy yesterday and it was a little harder than i had hoped, but i got through it no problem.

a week that only happens once in a lifetime

well, we hope so anyway. my training was a bit derailed by the flooding, but pretty much just on friday, when it was all at its worst. it was a bit of an odd week, all around.
monday: planned to go 5, maybe 6, but bumped into simone and decided to give her a little company, even though it meant running a bit faster than i had planned. i'm not totally sure how far i ended up going, but i'm guessing around 4.5 miles. the first 2 were my normal pace and the second two were probably closer to 7 minutes. i figured that cutting off a bit of the mileage was an okay compromise.
tuesday: OFF - unintentional and lazy. have to be better about working the run into my tuesday schedule. maybe eat a bigger breakfast and go right after i leave work, which is usually right around noon.
wednesday: 6. great run in the arb before it started raining.
thursday: 5, very slow at first with donna, checking out the rising water. little did we know how much it would change in 24 hours.
friday: OFF - unintentional, but not lazy. spent the morning hauling things out of west and stadium as quickly as possible to protect as much as we could from the water. just ran out of time to go running, but got in some good lifting and a somewhat aerobic "workout".
saturday: indeterminate mileage at the griak meet, most of which was accomplished by sprinting around the course as quickly as possible. not really a run, but between that and the 5:30 wake-up, it was easy to make excuses when i wanted to take a nap instead of going running when we got home.
sunday: .25; started out on a 9 mile run and realized that the little blister i was starting to get on my achilles was only going to get worse since i could already feel it rubbing. instead of rectifying the situation with a bandaid/tape/moleskin solution, i had lunch instead. not a good compromise.
today i'll try wearing higher socks and see if that fixes the blister issue. hopefully i won't have to bandage it up everytime i want to go running.

Urban Assault Race

This race KICKED MY ASS. It was soooo hard. We only had 3 hours to hit all the checkpoints, which just didn't seem like enough. In fact, we had to skip 2 b/c if you didn't get back in time, you didn't get a finishing time, but you could take a time penalty for skipping points.

My legs are aching in the way that they do only after you worked out for longer than you should... ugh. But it was super fun.

the double secret...

just over 5 with nowinski @ easy pace.

new route, new double secret parking/starting place at the trail

that gives me 14 on the week in a measly 3 days...

better next week.

:(

saturday: (see above).

'yak attack...

no running today, but i did kayak for 1.5 hours!

catching up...

to round out last week i had a great long run with shaw: 5.75 mi over some relatively hardcore hills.  total last week: 17.75 mi. in 4 days, but with no elliptical.  oh well.

monday: off (semi-intentionally)
tuesday: off (completely unintentionally)
wednesday: 5 mi. of workout:
1.5 mi. warm-up (7:00)
1 mi. on (6:00)
.5 mi. off (7:00)
1mi. on: (6:00 first :30, 5:25 next :30)
1 mi. cool-down

great workout.

today: 4 mi. easy (7:00)

well as usual things are only "eh" for me. been busy with school and i may or may not have had mono for the past few months, so there's a lot going on.

however, went for a good run today -- approx. 4.5 mile loop from fleet feet through neighborhoods with huge-ass houses. no ipod, no watch... it was somewhat liberating.

nathan and i are doing the urban assault ride on sunday! should be fun!

things i have learned this week

1- it is imperative that i run before work... i think i keep saying this is a lesson i have "learned" and then i continue thinking that i'll get it in sometime during the day or after practice at 6. hopefully now that classes have started and things are a more normal schedule, i can actually make that happen.
2- days when we have meets that start before 11 are good days to take "off". even though it's likely i'll end up running around a course during the race, it's not a day when i'm likely to get a run in ahead of time.
3- missy buttry and andrew rock are super nice (and expecting a baby in march...that one's for you, alison)

this week was okay, but i took more days off than i would have liked and in general my legs felt kind of shitty. i need to stretch more.
yesterday - no run
today - 8 miles and legs felt pretty good, though a bit disturbingly fatigued at the end.

weekly total: 4.5+4.5+4+8, i believe. 21 in 4 days. okay, but not great.

nolliptical...

:(

it's a bad sign...

when it's been so long since you ran your normal route, that you forget how long it is...

tuesday was a semi-intentional day off. i was pretty busy all day - early morning practice, office until mid-afternoon, vet at 4:30 and then calling recruits that night. i could have squeezed it in before the vet, but i decided to take a nap instead. oh well.

wednesday was just a stupid day off. no good excuse besides being lazy.

thursday i had grand intentions of going 5 or 6, but i ended up only going 4.5 with the women during practice. legs felt really heavy and awful, so i just cut it short.

today i planned to go 5 or 6 depending on how my legs felt when i got to the turnaround point in my arb loop. when i got to that point, my legs felt crappy still, like yesterday, so i decided to turn around. it wasn't until i was 1 block from home that i realized that the basic loop is 4, not 5... dumb. i could have added on in the city, but decided to call it a day.

on...

4 mi. @ 7-ish...

felt good.  more quality time with the dreaded elliptical tomorrow...

off/on...

tuesday: (semi-unintentionally) off
wednesday: 4 mi: 2 @ just under 7:00, 1 @ 6:00, 1 @ 7:00

felt pretty ok...  good news so far.  (knock on wood)

planning to run at least 2 of the remaining 4 days this week and elliptical the other 2...

yep, definitely monday...

but at least i ran.

4 mi. @ 7-ish...

hip flexor loosened up (from its disagreement with the elliptical-ing yesterday) after about a mile.  after that i felt fine.

delinquent blogger

oops...so i didn't blog at all last week. mostly, i think it was because it was one of my worst weeks in a while. i did some sort of running pretty much every day, but it was mostly junk miles during practice or i'd do a warm-up with someone and then nothing else. i think i got in 2 or 3 actual runs of 4-5 miles, but i'm not even sure what to do about the rest of it. i guess that from here on, i won't try to count what i run during a cc meet or during practice since it's not continuous anyway.
i did manage to start this week off right with a lovely 4.5 mile run this morning. legs felt awesome and i went a bit quicker than usual because of that and a bit of a time crunch.
monday- suburbia 4.5 at about 7:35 pace average. i probably started off quicker, lulled a bit in the middle and picked it up again at the end.
the plan is to start going 6 days/wk with saturdays off and long runs on sunday. we'll see how that works out. we have meets most saturdays and in most cases that won't be very conducive to getting in a run ahead of time. this week i may be able to get it on saturday, though. ideally, i'd like to hit 35-36 miles this week (5-6-5-6-5-8-0).

that's a wrap...

mon: 4 mi.
tues: 3 mi. - felt my foot a little
wed: off intentionally
thurs: off unintentionally
fri: 5!  3 mi. warm-up, 1 mi cutting down from 6:30 to 5:50, 1 mi. cool-down
sat: 4 mi.
sun: 40 min. elliptical, .5 mi. cool-down

best week yet!  16 mi. total in 4 days + 40 min. elliptical (which i, as well as the machine i was on, am equating to roughly 4 mi. more).

last week was "eh" for me too. only got 11 miles. however, yesterday, nathan and i drove out to blue mounds state park (about 45 min away) and went trail running. super fun. i'd say we were somewhere between 6 and 7 miles, but i'm calling it 7 cause that's how i roll.

bad news bears...

ok so the end of last week sucked.  my total for last week was 14.  lame.

today: just under 3 @ 6:30 pace. 

not bad.  a little short, but i didn't know what exactly a 3 mi. route from my house would be.  now i know.

this weeks goal:  run more, faster.

Weekly totals

So yesterday I ended up getting in about 4, which I believe put me at 32 or 33 for the week. I'm too lazy to add it up. Legs feel good and I think that going 4 or maybe even 5 days in a row will be just dandy. I intended to take today off (to go with the 4 day in a row thing), but ended up doing some running at practice; probably only a couple of miles. I'm going to count it - both as a day off and as mileage. Figure that one out.

steve, stop checking out boobs

so camp turned out pretty awesome as far as my own training went. i think they had a good time as well. wednesday, i ended up not running because of the time trial and scheduling. thursday, they did a recovery run on some trails, so i hopped on. friday, we went into duluth and did a hill workout on some trails - very unstructured, just going hard on the uphills. this morning we got up early and did an easy run on the roads by pigeon lake, and i am going to try to run again tomorrow. it makes a lot more sense for me to take monday and saturday off than sunday/friday. i think i'm good to go on the 4 days in a row, 1 day off plan. i was surprised how good i've felt the last couple of days.
wednesday: 0
thursday: 7 easy on trails
friday: 7 on trails - "hill workout"
saturday: 5 easy on gravel roads