20110110 Mon
PM1: run 4 miles (0:30) peerless loop (433') stomach overloaded with lunch foods, tried to take it slow and let things settle, but was running well, so pressed the time a little towards the end.
PM2: run 3.4 miles (0:29) 2nd st loop (443') moderate effort shake out run.
20110111 Tues
AM run 9 miles (1:08) 2x peerless loop (1076') legs feel good, steady effort. primarily trying to keep things moving and legs ready.
20110112 Wed
run 7.7 miles (1:00) TSF BM CDS loop (1230'). Pressed the effort slightly after the halfway point to test achilles, feels pretty good, a little bit of niggling here and there, saturday should prove interesting.
20110113 Thur
run 5.7 miles (0:42) TSF BM CM loop (584') good pace, felt relaxed early on. Felt good, so i pressed the pace slightly towards the end.
20110114 Fri
AM: run 6.3 miles (0:53) peerless loop + (1188') steady shake out run legs feel good.
20110108 Sat
AM: run 34 miles (6:55) avalon benefit run (6073') legs felt ok through 24 miles, then started to protest, light on nutrition (only 5 gels for 4 hours and a couple cookies). the big problem came in the form of niggling injuries. dropped and decided to take some time and resolve the problems properly with rest and rehabilitiation.
20110116 Sun
day 90, despite my contemplations to run, i ended up skipping the day, ending my consecutive running days at 89. had some achilles issues again yesterday, and opted for a rest and recuperation approach to try and put an end to the niggles for good. it was a tough decision, but i'm going to avoid running for several days and re-evaluate the situation at that time. i laid awake tonight for several hours contemplating sneaking out for a quick run, debating whether this was going to be day 90 or if i'd hit the reset button. laziness, or good sense (perhaps a combination of the two) won out and i skipped the run.
Total Run for this week
-Miles: 79.3
-Hours: 11h 40min
89 day running summary:
had some good runs, and some niggling injuries, i'll take a bit of time to fix those, and start building for august:
- Miles: 911.75
- Hours: 136:48
Monday, January 17, 2011
Monday, January 10, 2011
Jan 9, 2011 recap
20110103 Mon
PM: run 3.3 miles (0:23) del rey h st. loop (914') legs felt good, very solid pace.
20110104 Tues
AM run 7.8 miles (1:02) TSF BM CDS loop (771') very comfortable run, legs felt good the entire way, no hard efforts, no exaggerated pace, think the easy running over the last 10 days helped.
20110105 Wed
PM: run 6.1 miles (0:56) mission trails explorations (925') another easy run to ensure achilles is healing and nothing else is taking it's place. feeling very good these days.
20110106 Thur
PM: run 11.1 miles (1:27) El nopal greenfield loop (1624') legs felt very good, would have liked to run longer, but had prior committments. pretty relaxed run throughout. thought my achilles would protest early, but once it warmed up i was good to go.
20110107 Fri
PM run 10.2 miles (1:25) miramar lake (1017'). 1 mile easy, then about 5 miles of a moderate tempo, felt strong, and another 4 miles easy. achilles feels good, still going to give it time to heal for avalon.
20110108 Sat
AM: run 15.9 miles (2:20) Cahuilla wanderings (2664'). took a little while to warm up, then legs felt good, nice and relaxed very happy with the feel of things.
20110109 Sun
PM: run 3.1 miles (0:27) 2nd st. loop (433'). stomach not doing so well from the prior night. nice easy run.
Total Run
-Miles: 57.4
-Hours: 8h 00min
PM: run 3.3 miles (0:23) del rey h st. loop (914') legs felt good, very solid pace.
20110104 Tues
AM run 7.8 miles (1:02) TSF BM CDS loop (771') very comfortable run, legs felt good the entire way, no hard efforts, no exaggerated pace, think the easy running over the last 10 days helped.
20110105 Wed
PM: run 6.1 miles (0:56) mission trails explorations (925') another easy run to ensure achilles is healing and nothing else is taking it's place. feeling very good these days.
20110106 Thur
PM: run 11.1 miles (1:27) El nopal greenfield loop (1624') legs felt very good, would have liked to run longer, but had prior committments. pretty relaxed run throughout. thought my achilles would protest early, but once it warmed up i was good to go.
20110107 Fri
PM run 10.2 miles (1:25) miramar lake (1017'). 1 mile easy, then about 5 miles of a moderate tempo, felt strong, and another 4 miles easy. achilles feels good, still going to give it time to heal for avalon.
20110108 Sat
AM: run 15.9 miles (2:20) Cahuilla wanderings (2664'). took a little while to warm up, then legs felt good, nice and relaxed very happy with the feel of things.
20110109 Sun
PM: run 3.1 miles (0:27) 2nd st. loop (433'). stomach not doing so well from the prior night. nice easy run.
Total Run
-Miles: 57.4
-Hours: 8h 00min
Friday, January 7, 2011
2010 Totals
2010 was a good year, too bad i didn't really pick up the running in earnest until late in the year. we'll see how 2011 plays out, lots of good stuff to come.
Swim
miles: 167
hours: 44:40
Bike
miles: 3385
hours: 217:25
Run
miles: 1503.8
hours: 225:42
Bricks
miles: 300.5
hours: 22:35
races:
Challenge Wanaka
Ironman Lanzarote
Vineman
Silverman
Swim
miles: 167
hours: 44:40
Bike
miles: 3385
hours: 217:25
Run
miles: 1503.8
hours: 225:42
Bricks
miles: 300.5
hours: 22:35
races:
Challenge Wanaka
Ironman Lanzarote
Vineman
Silverman
Dec 2010 totals
RUN
miles: 348.2
hours: 51:43
not a bad month, would have been a bit better had i not been stubborn and pushed myself to a bit of achilles tendonitis. heres to a strong 2011:)
miles: 348.2
hours: 51:43
not a bad month, would have been a bit better had i not been stubborn and pushed myself to a bit of achilles tendonitis. heres to a strong 2011:)
Jan 2, 2011
20101227 Mon
AM: run 1.1 miles (0:11) northpark wandering (157'). achilles is definitely tender, seems i should have cut yesterdays run a lot shorter. time to pay the piper. could feel it on the run. going to spend some time taking it easy and just improving the blood flow.
20101228 Tues
AM run 1.1 miles (0:10) northpark wanderings (151'). achilles feels slightly better then yesterday, still very tender, several more days of feeling it out runs.
20101229 Wed
AM: elliptical 1.5 miles (0:20) elliptical (0'). no discomfort, mighjt have to try a long elliptical session. oh joy, something to look forward to.
PM: run 1.5 miles (0:15) el cajon wanderings (148'). sirius run, achilles feels much better, still a bit of tenderness, but definitely improving.
20101230 Thur
PM: run 2.1 miles (0:19) Northpark wanderings (226'). achilles felt good today, no tenderness, a couple more good sessoins like this and i'll be ready to start adding on miles again.
20101231 Fri
AM: run 2 miles (0:17) Ray out and back (344'). Achilles feeling better. still taking it easy to ensure good recovery.
20110101 Sat
start of a new year, here is to injury free and consistent running, no bone head moves
GOALS:
1. run 3000 miles
2. remain injury free
3. complete 3 100 milers
AM: run 3.7 miles (0:43) Northpark wanderings (659') run to dog park, let the dogs play for a bit, then ran home, dropped dogs off and wandered around a bit more. legs feeling good.
20110102 Sun
PM: run 11 miles (2:05) Boden canyon trail run part 2 (1949') very easy trail run, legs felt good, just enjoying being outside and testing achilles on a longer run. everything feels fine, ready to begin normal running again.
Total Run
-Miles: 21.8
-Hours: 4h 12min
AM: run 1.1 miles (0:11) northpark wandering (157'). achilles is definitely tender, seems i should have cut yesterdays run a lot shorter. time to pay the piper. could feel it on the run. going to spend some time taking it easy and just improving the blood flow.
20101228 Tues
AM run 1.1 miles (0:10) northpark wanderings (151'). achilles feels slightly better then yesterday, still very tender, several more days of feeling it out runs.
20101229 Wed
AM: elliptical 1.5 miles (0:20) elliptical (0'). no discomfort, mighjt have to try a long elliptical session. oh joy, something to look forward to.
PM: run 1.5 miles (0:15) el cajon wanderings (148'). sirius run, achilles feels much better, still a bit of tenderness, but definitely improving.
20101230 Thur
PM: run 2.1 miles (0:19) Northpark wanderings (226'). achilles felt good today, no tenderness, a couple more good sessoins like this and i'll be ready to start adding on miles again.
20101231 Fri
AM: run 2 miles (0:17) Ray out and back (344'). Achilles feeling better. still taking it easy to ensure good recovery.
20110101 Sat
start of a new year, here is to injury free and consistent running, no bone head moves
GOALS:
1. run 3000 miles
2. remain injury free
3. complete 3 100 milers
AM: run 3.7 miles (0:43) Northpark wanderings (659') run to dog park, let the dogs play for a bit, then ran home, dropped dogs off and wandered around a bit more. legs feeling good.
20110102 Sun
PM: run 11 miles (2:05) Boden canyon trail run part 2 (1949') very easy trail run, legs felt good, just enjoying being outside and testing achilles on a longer run. everything feels fine, ready to begin normal running again.
Total Run
-Miles: 21.8
-Hours: 4h 12min
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