quote:<HR>Originally posted by obsessor:
It was 21below on Saturday morning, and that was my morning conflict...Supposed to be 20 today, and I am looking forward to it.<HR>

Holy s*it - I'm going to remember that the next time I think my AM runs are cold (generally in the low teens here in the Boston area).

Boring week for me:

S: 13 miles (8.25 wu/cd and a 4.75 relay leg in 25:31)
M: 7@7:03 - Pretty even. Morning after the first 'storm' of the year - was not easy running in 1/2" of snow/slush/sleet/etc. I needed shoe shoes
T: 8.7@6:15 (5 in 31:39, 3.7 in 22:46)
W: 7.7@6:32
R: 7.7@6:34
F: Scheduled day off
S: 2.6 wu @ 6:43, 8.5@7:00

~55 for the week.

Some of you may have noticed my pace slow later in the week. I aggravated my hip/arse area running on Monday in that slop - I shouldn't have run in hindsight. It feels deep like a knot and I'm just icing and trying to massage the muscle with a rolling pin. It's slowly getting better but I'm keeping an eye on it. Felt better today when I picked the pace back up again <knocking on wood>

Mon- 60 min easy
Tue- 75 min easy
Wed- 75 min including 2x20 min tempo, 5 min jog
Thu- 60 min easy
Fri- off
Sat- off
Sun- off

Aggravated a groin injury during a track workout last Saturday and it's been hurting every step of every run since. Previously it just hurt for a mile or two until I'd get warmed up and then go away.

I decided to take some time off and let it heal completely, in my experience, muscle strains tend not to go away on their own if you keep training on it. I've been struggling for a couple of months now anyway and hopefully I can start fresh in the new year, fully healthy and rested.

S: rest
M: 0
T: 8.1
W: 3.9 TM
T: 7
F: 7.9
S: 8 TM

34.9

Pretty cold out this week...pussed out on Wed. and Sat. plus had some time problems so opted for the TM. The 8 was my longest TM run to date and I would've went further if it wasn't for some nasty underarm chafing. Hoping for 37-38 next week and then 40. I'm hoping to maintain at least 40 mpw for the rest of the winter.

obsessor - Are the Atlas ones nice? Those are sitting in my parents' closet right now waiting for me. I got the "running" ones...the "racing" ones didn't seem worth the extra $100.

...on my drive home i picked up a 12 pack of Krispy Kreme donuts...this should tell u everything...( they gave me of freebie ones becuase the red light was on and i ate 2 more on my way home)

Mon: 2 dounts
Tues: 2 donuts
Wed: 1 donut
Thurs: 2 more dinuts
Fri: big day 3 dounts (they were starting to go a little stale)
Sat: very sad as no more donuts
Sun: 45 mins with my dog.... (right calf which cramped up big time the last mile of my race still very tight despite massage...yes the last mile when i ran 11 mins for the mile is still very tight and won't release).....very depressed as no more donuts...so ate chips instead....felt better, but not as good as eating donuts..........

Good to hear from you Tusca. Good to hear you're getting back in the swing of things as well. Be patient, build up slowly, and you'll be back in racing shape before too long.

Hello everyone. Last week was pretty solid for me, and should basically outline what my winter training will look like from here until Disney.

S: Recovery Run (6mls) + Core

M: Hill Run + 6x100m Strides (1ml Warmup, 8mls @ 6:20 pace w/ 10+ Hill Surges <100-1800m on Trails>, Strides, and 1ml Cooldown; 11mls Total)

Easy 4mls

T: Easy 8mls + Weights/Core

W: Easy 8mls + 8x100m Strides/Drills
Easy 5mls

R: Progression Run (7:00-5:35;10mls) + 6x100m Strides
Easy 4mls

F: Easy 8mls + Weights/Core

Sat: Long Run (15mls @ 6:30)

Total-79mls