Last week was a tough one. I flirted with an injury and then took it easy and now feel like I'm rebounding. Just in case though, I'm going in for ART therapy for my piriformis next week.

Su--12 miles from my house to a local nature preserve/park. It was a gorgeous day and I clipped along at ~8:15 pace through the rolling hills of the roads and then up into the trails in the park. I felt spectacular until on the way back home I felt IT Band tightness. Too many hills too soon after the marathon I think.

Mo-4 miles on the moving belt from heck at 8:40 pace. Felt uncomfortable. Hadn't been on one of those in a long time!! Thought the soft flatness might help.

Tu--I actually cross-trained. I did the elliptical for 40 minutes just keeping my heart rate up in the high 140's. Man is that thing boring!

We--4 miles on the treadmill again at 8:40 pace. After this 4 miles I decide the treadmill is probably not helping my piriformis tightness.

Thu--I ran 6 outside in blustering cold in shorts (40 mph gusts and 30 degrees!) But it felt darn good! I did 6 x 90 sec pick-ups to get my legs moving. I felt relatively fine when I was finished.

Fri-off

Sa-4 easy miles on the trails in my favorite park. Gorgeous day and a nice run. Felt good.

I felt so good Thursday and Saturday that I actually decided to race a local cross-country race I signed-up for on a lark on Sunday. I'm glad I did because I got to get super muddy and race high school kids and ended up winning the women's division!

I'm still just taking November day by day and making recovery and recuperation from the last training cycle priority number one. That's turning out to be a lot more fun than I thought.

Good weeks everybody!

You can tentatively put me down for

BOSTON 4/16/2007 - DCV2002 GOAL: 2:55:00

That time would put me in as a qualifier for NYC 2007. Right now I'm in recovery mode from Sunday's NYCM. Hopefully I can run by the end of this week then its lotsa of easy running.

A second recovery week after the Chicago Marathon.

5 running days totaling 31 miles.

1, MP 6 miler and the rest were all easy.

Picking things up again this week.

REVISED GOAL TIME (Myrtle Beach on 2/17): 3:40

M - Off
T - 12k recovery (6:00/k) + 10x100m striders + weights
W - 8k aerobic (5:08/k)
R - 11k fartlek + weights
F - Off
S - 9k recovery (5:51/k) + lots of push ups and sit ups (gym closed)
Su - 19.4 aerobic (5:30/k)

Total - 59.4 k

Nice week for me. I wore some older shoes on T and R and my IT band started acting up. I took it nice and easy on Saturday and cut the Sunday run a few k short. It will be fine, just a sharp warning to pitch the old shoes.

I sent the money in for Paris, so I'm committed now.

Last week was another 60+ week.

M - 7+ recovery
T - 8+ 6x800 intervals at LT
W - 7+ general aerobic
T - 8+ general aerobic with 7x100m strides
F - 12+ medium long
S - 6+ general aerobic
S - 15+ reasonably hard effort

This week is going to be weird. Finished 16 miles thus far, but I'm going to Edmonton over the weekend and so I'm shifting my Sunday run to Friday and will try to sneak in shorter runs on Saturday and Sunday.

Got some recommendations at our company health fair about weight lifting for resistance training of the upper body. Not only to help support it during the run but to increase the body's capacity to store water. Never heard of that one before.

2nd Week of 3 week taper for Philly
M- Rest
T - 6.7 Easy
W - 12.7 Easy
T - 6.5 Recovery with 6X100 Strides
F - 5 Recovery
S - 5 w/u & & c/d plus 5 mile race at Fresh Pond (2nd Place!)
S - 17.2 Long
Followed schedule pretty closely but ended up with 58.1 miles instead of 56. Running a bit faster than normal in all of my runs but I think that's a function of me being really well trained.

Although I expect a big PR in Philly, I am actually planning on training through it for Boston and revising my goal downwards to 3:05 for that. It's great looking at everybody else's training as they build base and start ramping-up!

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