The first/last good week

03/14/2010 - 03/20/2010

As such things go, we're due for a meltdown pretty soon... but somehow I've been lulled into a false sense of security. Which is why I figured that it would be a good idea to actually start training now, like REAL training, with different days devoted to different elements, rather than 4-7 days per week of nondescript medium/short runs at a medium/slow pace. This week was pretty neat because it had a real long run, and a tempo run and a barefoot run. I was pretty happy. Little did I know how short lived it would be...

Sunday 03/14: ~14 miles, 2:01:36 (~8:41 min/mile) Cherry Canyon Adventure Run
Happy Pi Day! An auspicious day for an auspicious run: super awesome long run through Other Arroyo/Cherry Canyon with Talia. Maybe I should have taken my first day back from the calf issues a little bit easier, but who could resist a long run with the Ogliores? Arrived a little late, but managed to intercept the group (Ryan, Talia, Ian and Evelyn) a few minutes in. Talia and I took the scenic route through Cherry Canyon along the single track. A few parts towards the top of the hill were too steep and washed out for running, but we arrived at a cute little loop that descended back via the fire road. Headed back to the RB via Other Arroyo and tacked on an extra 20 minutes south towards the Arroyo Tempo Loop to make it 2 hours. Felt surprisingly good and non-tired! Calf hurt a little bit on the steeper uphill parts, but loosened up again after a little stretching at the turnaround. Delicious breakfast at Corner Bakery afterwards with Ian and Evelyn.

Monday 03/15: Off, resting. Calf okay. Phew.

Tuesday 03/16: 5.3 miles, 44:18 (8:22 min/mile) Monterrey to Third Bridge
Slept in, but felt good. Took it easy, no ill effects from the long run, and calf seems back to normal. Today was the trial run for whether I will attempt a tempo tomorrow, and all signs point to yes.

Wednesday 03/17: 7.6 miles, 1:03:32 (8:22 min/mile) 2 x Arroyo Tempo Loop Workout
A relatively acceptable little tempo. The goal for today was just to not bail on the second loop. Warmed up with one loop in 14:18, then two more at "tempo" pace (11:29/11:17), then a long-ish cooldown around the 3 mile loop in 26:28. Felt surprisingly good, kept a very comfortable, controlled, "breathing out of nose" pace for the first 1.5 of the tempo loops, and pushed a little bit coming back on the downhill. Was glad to see the negative split. Somehow I find it really reassuring when the times match perceived effort. Felt a bit too worn out on the cooldown for striders though. Maybe next time.

Thursday 03/18: AM: 5.3 miles, 45:32 (8:36 min/mile) Monterrey to Third Bridge
Tired today. Took it easy but thankfully didn't completely blow up. I guess that's okay, calves are still okay, that's the main thing. Looking forwards to testing out a short barefoot segment after work.

PM: 1.25 miles, 9:45 (7:48 min/mile) 4 x North Field Laps
Barefoot after work. NF is nice after dark, felt good, but a little bit less spry than last time... perhaps because I felt a little bit more tired. Nonetheless, calves felt fine, probably okay to add this back in to the weekly routine!

Friday 03/19: Off, shots and travel to Colorado.

Saturday 03/20: 6.2 miles, 53:01 (8:33 min/mile) 2 x Washington Park Loops
First time from new house, which is conveniently exactly 0.5 miles from the park! Felt not so good though... part of it was because there was a lot of snow/slush and the trail was really slippery, but I guess I'm also not used to the altitude anymore after a few months away. Just kept getting slower and slower, so made a conscious effort to run a little bit harder the last half mile back home.

Week Total: 39.7 miles, not bad for 2 days off. Overall pleased with this week!