PHATLEKS!

Did just over 5 miles on the Charles.  For most of the run did phartleks.  150 -200 meters sprint, 100 meters walk.  Felt pretty good.  Still using the Hayasas (today got two really good ankle braces for my sore outside of feet) and seemed to work pretty good.  Nothing real fast.  Fastest pace was 4:18 (basically sprinting) and averaged about 9:06 (which included the walking).  Felt okay.  Starting to do some new trail running strengthening exercises including 1 and 2 leg squat, push ups/ pull ups, one leg stands with eyes closed.  Also going to incorporate more foam roller exercises.  

Still Running

Took most of last week off with what I think is a sore Peroneal tendon aggravation on my left outside foot, or maybe a small stress fracture of the fifth metatarsal?  I'm hoping not.  Yesterday did the 4.2 (this ended up being 4.25) Charles River Loop.  Averaged 7:54 so slowly getting faster.  First time I tried out my new shoes (North Face Hayasas) which are trail running shoes but double pretty well on the road for short distances.  They felt really good.  Still have to do some Phartleks this week do try to improve that time and get ready for the Blue Hills.  Will take today off, then run Wednesday and Thursday, then longer trail run on Saturday.

Training from March 18-22 according to Garmin

Activity Name Start Time Distance Elevation Gain Avg Speed(Avg Pace) Max Speed(Best Pace) Calories Charles River 4.2 mile Loop Thu, Mar 22, 2012 4:14 PM 33:29:00 4.22 130 7:54 5:42 500 Charles River 4.2 mile loop Wed, Mar 21, 2012 3:37 PM 34:42:00 4.21 22 8:13 6:12 498 Charles River 4.2 mile loop Tue, Mar 20, 2012 4:12 PM 34:31:00 4.21 26 8:13 5:54 502 Charles River 4.2 mile Mon, Mar 19, 2012 11:06 AM 34:03:00 4.21 27 8:06 5:49 497 Blue Hills Hill workout Sun, Mar 18, 2012 4:34 PM 31:52:00 1.01 301 31:31:00 15:21 286

Achilles 90% heeled! 5 runs in past week

I'm back to running.  This week ran 5 times, Sunday - Thursday.  Sunday was hill workout in the blue hills, Monday-Thursday was my 4.2 mile Charles River loop in Cambridge.  Best pace was Thursday, on the hottest day, at 7:56.  Training for the Blue Hills 10 miler at end of April.  Going to shoot for 8 minute mile pace (a stretch) for that race.  2 years ago hit 8:42, last year 8:41.  Got to have ambitious goals. Also just ordered the North Face Hayasa Trail Shoe, and am totally pumped to try them out next week.

Back

Ran this week 10 miles (two 5 mile loops) and achilles finally feeling better.  Also rane about 3 or 4 times in Utah over Christmas.  still some pain.  But biggest string of runs I've put together since July.

Waiting on the Achilles

So, ran Friday (4 miles) and last week total was about 15 or 16 (including skyline trail run). Really want to get up to doing 25-30 miles a week (I'm not one of those 80 mile a week guys). But, the achilles is still not right. Been taking ibuprofen semi-regularly, and trying to do some more stretches for the calf, achilles, and hamstring specifically (looking for some good exercises). I could do a light run in my ASICS (not the NB Minimus again yet) but am afraid it will linger. This week (unless it feels totally better) I will just stretch, maybe bike ride if I can squeeze it in, and let it rest. Hope to be back running by next week, really hoping.....

Run and Pizza

3 .75 mile Charles River loop. A few Phartleks thrown in for good measure, not real fast. Still trying to let achilles heal heal (ha) and at the same time get in a few miles. Stopped at Otto's in Harvard square on way back for a 3$ slice of Otto's pizza. Why? Not sure, but cheap and on way.
This morning saw a hummingbird on our back deck sipping our Fusia plant as I was having my quiet time. Didn't even know there were hummingbirds in these parts!