Richmond Training - week of 09-10-2007

I am kind of making up my schedule as I go along for now and was going to make this a cut back week but starting the 22nd of Sept we will be in Panama City for the week and not sure what kind of running Iwill get done there so I went ahead and increased a little more this week. If all goes well I will have another week of increase in the upcoming week and then a step back week the next week.

Recap:
Monday- rest day

Tuesday- 6 miles before work. Nice run.

Wednesday- 7 miles before work. I pushed the pace a little harder than normal today.

Thursday- 6 miles at the same pace as yesterday.

Friday- rest day

Saturday- I had planned to get up and do my 17 mile run early. Our church is doing a marriage conference with Dr. Gary Smalley and we went to it. It was a Friday night/ Saturday thing. When my alarm went off at 4:00 to get up and run before the conference I matter of factly reached over and turned it off and went back to sleep. I woke up a bit later and went out and did a fast 6 mile run. The pace was faster than I have been running and it felt good.

Sunday- went out after church and did my 17 mile run. I started out way too fast but it felt good so I kept it going . I was done by mile 12/13 but still had 4/5 miles to go. I had to stop and regroup at 13 and then push though to the end. I did the walk/run thing for the last 4 miles but that is what I needed to do to get it in.

Summary:
Mon- rest day
Tues- 6 miles
Wed- 7 miles
Thurs- 6 miles
Fri- rest day
Sat- 6 miles
Sun- 17 miles

Total- 42 miles

Richmond Training - Week of 09-03-07

I am feeling better about the training and the level that I am getting to. M y avg pace on the runs was slower than I would like to see but I am really not concerned with that too much right now. My main emphasis is staying injury free and getting my endurance up.
Also- now that the nights are cooling down a little I have been taking Jessie (my 100 lb puppy) out for a jog/walk trying to get her back in condition to run a little with me. She is loving it but is kind of tired when we get back to the house. It has been quite a while since she has run with me on a consistent basis.

Monday- Labor day- finished up the vacation at the lake and headed home.

Tuesday- 6 miles at lunch. The heat was still pretty harsh but I think I am getting used to it again. The county is doing work on the greenway and have different portions of it closed down- it is getting frustrating to run there as you there are only small sections to run on.

Wedsnesday- 6 miles at lunch. A little cooler than yesterday. I ran the wooded trail section today. There was a sign that said that part of the greenway was closed for maintenance. I decided to ignore it and run until I saw someone that told me to turn around. Never saw anyone and passed through 2 other entrances that didn't have a sign. Don't know where the maintenance was.

Thursday- 6 miles at lunch. Closed section sign still up but ran around it again. Same as yesterday- didn't see any maintenance going on.

Friday- rest day

Saturday- 16 miles. Another great long run. I never could get down to the pace I wanted but I didn't stress over it. When all was said and done, I was only 11 seconds per mile off the pace that I ran last week.
Last week after I ran I had some swelling and pain in my right foot. Also, the toe that I broke turn colorful again and was swollen. Same thing happen this week so I iced it a bit and nothing worse than what was already happening became of it.

Sunday- 6 mile run after church. I was really surprised this run felt so good. My legs were a little stiff for most of the morning, but when I started running every thing just clicked and it was a good run.
I wen to the gym later in the afternoon to do an upper body weight work out since I did not make it to the gym this week.

Summary:
Mon- no run
Tues- 6 miles
Wed- 6 miles
Thurs- 6 miles
Fri- no run
Sat- 16 miles
Sun- 6 miles

Total- 40 miles

Richmond Training- week of 08-27-07:

Had a good week of running overall. The heat got to me a couple of days. It wasn't really that hot but the humidity zapped me. I didn't think it would be a problem but I guess by not running in the heat every day I wasn't used to it any more.

Monday was an off day from running but I went to the gym and did an upper body weight workout.
Tuesday- 6 mile run at the greenway. Run was ok but struggled a little with the heat.
Wednesday- 5 mile run. Supposed to be 6 miles but the run was getting worse and worse from the start. I struggled through 5 miles and called it quits.
Thursday- a little better run- 6 miles today.
Friday- off day
Saturday- 15 miles. What an awesome run!!! I had planned on 14 miles. I did 12 last week and was going to increase in 2 mile increments each week. However, when I got back to one entrance of my subdivision to turn for 14 miles I felt so good I decided to continue on to another entrance and make it 15. My right hamstring tightened up at about the 7 mile mark but never got bad and it was ok afterwards. I am not sure my toe is completely healed though. That area of my foot was pretty sore afterwards and my toe is pretty colorful again. Headed up to the lake afterwards for a fun filled weekend.
Sunday- 6 mile run on the Lake Hartwell dam. It was very windy so the 1.5 mile track out to the turn around point was tough but the run back wasn't too bad. Overall a good run.

Summary:
Monday- Upper body weights
Tuesday- 6 miles
Wednesday- 5 miles
Thursday- 6 miles (also biked 6 miles)
Friday- rest day
Saturday- 15 miles
Sunday- 6 miles

Total- 38 miles