Sunday, April 29, 2012

20120429 week summary



this week started off with a big day (though be it flat) with some higher effort finishes and continued on a good track. not much climbing leading up to saturdays run, but i was more focused on volume as i wanted to give my achilles some reprieve before saturdays test.

Monday's runs were good I felt a bit sluggish on the morning run, but finished strong around coronado with a nice little added speed work on the final 5 miles of the day.

Tuesday's runs were sluggish. i could definitely feel my legs revolting from the previous couple days efforts (mainly faster work not so much distance).

Wednesday's run was again sluggish to say the least. things started out very slow and heavy. after a couple miles and most of the up was replaced by down things started to move a bit better and i was feeling better about things.
Thursday - my legs felt suprisingly springy considering how poor yesterday went. nothing spectacular, a little rolling hills and 1 short (0.5 - 0.75 mile) higher effort. legs are coming around.

Friday - priorities fell away from running so nothing happened here.

Saturday - i revisited the Leona Divide 50 mile course with somewhat better results and feel then last year. started out feeling ok. legs a bit tired from the weeks effort. ran up pretty much all the climbs except the final climb which proved to be my 2nd low section of the run. in the last mile or so of climb i was concerned about my achilles which had been talking to me here and there (mainly on sustained climbs of > 1 mile or off camber runs which forced more pronation). also had a tough spot from mile 20 - 27 ish. then descent to 29 and had some fruit. this picked things up and i continued to fuel pretty good and hold pace.

Sunday - nice little shake out run on some of the old goats course out by blue jay campground. started out stiff and slow but found myself loosening up and running relatively well considering on the downhills. climbed ok, but wound up walking up most of the climbs, especially steep or long sections. a pleasant suprise.

all in all a good week. now we'll see how things go tomorrow. and into the week.

total time: 18:59
run: 17:49
other: 1:10
distance: 101
tss: 863
climbing: 9400'

Sunday, April 22, 2012

20120422 week summary



still some lingering intestinal issues plaguing me on monday's run. which made for an easier tuesday. trying to lay low and take it easy so i can avoid another 2 or 3 days of misery. i'm starting to jones to get back out and running but trying to be a little smart and ease back in. guess it's good timing as i've got a little extra tenderness lingering in my right achilles.

well i'm finally back to 7 days of running - though my body can feel the effects of the 2 previous weeks. i guess my stomach issues took more out of me then i expected. no spectacular efforts this week yet i've managed to feel more sore and beat up then i remember feeling for some time. the good news is the rehab is working i'm feeling pretty good with the achilles and mobility. tried to get in a couple good days of climbing, but not up to what i was hoping for. i'm going to have to revisit my eating and try to get back to pre-illness form

next week is leona divide 50 and then pct 50 the following this should prove interesting. we will see if i've got the sense to ease up on weekly mileage so i can have decent showings, or if i put a higher priority on mileage totals as compared to quality showings at either 50 (which doesn't seem to be in the cards).

total time: 11:21
run: 8:51
other: 2:30
distance: 60.8
tss: 561
climbing: 5423'

20120415 week summary

all right, so this time i took off thursday and friday due to some significant stomach issues. i was laid up from wednesday evening - sometime on saturday.  i think i got up to eat 1 or 2 times and in an effort to conserve energy took advantage of those excursions to grab liquid too.  over the course of those 2 - 3 days i am pretty sure i was able to purge everything good and bad from my system.  saturday and sunday were supposed to be explorations up on the angeles crest 100 trail, but due to snow and lingering intestinal issues turned into a couple brief and somewhat painful jaunts on the leona divide 50 mile trial.

hopefully i'm through with that stomach/intestine problem and can get back to proper training.


total time: 7:24
run: 8:34
other: 1:10
distance: 44.2
tss: 403
climbing: 2116'

20120408 week summary

so much for my roll.  all good things must come to an end.  got a little busy during the week and couldn't keep my priorities or motivation up so i took thursday and friday off.  then had a fantastic blow up on sunday.

after an easy 14 miles at mission trails the wheels came of in spectacular fashion.  within 1/4 mile i went from running ok to something between a walk and a slog.  guess it's time to let some of the previous efforts settle in and the body recover.



total time: 10:17
run: 10:17
other: 0
distance: 62.6
tss: 528.9
climbing: 7124'

Sunday, April 1, 2012

20120401 week summary

Another great week in the books.   started out a little slow and flat, then i hit a little bit of a stride and had a great weekend out at the grand canyon with a good bit of hiking for the vertical and jogging along the canyon floor.

Starting to get in some climbing and the achilles is holding up well.  i had some tenderness during the final miles of the double crossing (very slight little niggles), most all of which were gone on todays run.

at first consideration the niggles weigh a bit more heavily then they should.  everytime i feel something in the right achilles i find myself questioning, is this one that will warm up and go way, or is it still lingering???  then i let everything go and enjoy the run.  so far it's proving to work, trust in the rehab and be smart with the running and it will all come around.  honestly i'm happy with the progression and feel as though i'm running close to the strongest i've ever run.

best part about it is i've pulled a pretty good repeat of last week.  consistency is lining up.  now if i could just get my feet to toughen up a little (they are a bit beat up from the rocky descents down from the north rim).


total time:    24:00
run:             21:42
other:            2:10
distance:       91.2
tss:               756
climbing:      13985'