Training Log - July 16 thru July 22 - 2007

Monday - 8.21
4:45 am. Time: 1:12:23 (8:48/mile).
Partner was a no show but I ignored my desire to just go back to bed and went out the door. Not such a great night of sleep so I felt and ran pretty slow. Splits: 1 - 9:21; 2 - 8:58; 3 - 8:46; 4 - 8:44; 5 - 8:47; 6 - 8:48; 7 - 8:37; 8 - 8:32; 8.21 - 1:47.

Tuesday - 9.45
7PM. Time: 1:13:31 (7:46/mile).
Mile "simulation" repeats. Warm up 1.5, 5 x (6' broken out this way: 2' @ tempo, 2' @10K pace, 2' @ 5K pace; 2' jog recover between each), 4' recovery jog before this one - 1 x 6' hard effort. Cool down.
Mile simulation workouts are hard to do on my own but surprisingly I felt strong and smooth. No indication of thursday's race left in my legs. Repeat number 5 wavered a little but probably because I knew the 6th repeat at hard effort was next. Entire workout done as a continuous run.

Wednesday - 6.80
7pm. Pea soup outside really struggled during the run. Had stomach problems.

Thursday - 4.90
5am. I felt terribly today. Running partners no shows again but I still went out that door. Humidity is still high.

Friday - 4.90 miles.
Felt better than the previous two days. Temps are much cooler now also. Should be good for race day tomorrow. Also did 6 strides afterwards. Calves are tight and right achilles is sore.

Saturday - 12
Warm up 2 miles plus strides and drills. Race Xtreme 10 Miler Waterfall Glen. 10 miles. Time: 1:06:55 (6:41/mile). 5th Overall and 2nd 40 - 45 AG.
Splits: 1 - 6:31, 2 - 6:28, 3 - 6:49, 4 - 6:51, 5 - 6:50, 6 - 6:43, 7 - 6:36, 8 - 6:39, 9 - 6:37, 10 - 6:47. Not the best of races but a good solid tempo over a hilly course. Problems with calves and right achilles worse now. Iced and took some ibuprofen. See race report for full details.

Sunday - 0
Planned day off of running, race recovery day. Rode bikes with the family over 7.6 miles. Calves and achilles just as tight as can be, its hard to ignore. More ice and ibuprofen.

Weekly Summary:
Total miles: 46.3 miles
This was a tough week for some reason. I didn't feel well most of the week, I had trouble dealing with the humidty and I wasn't sleeping well. Tuesday's workout really took more out of me than I had expected and my saturday race was solid but below what I had hoped for considering the break through effort I had at Bastille Day. Well weeks like this happen and its time to buckle down again for the next two weeks to prepare for Chicago Distance Classic. I need to get this calf and achilles thing resolved so I will prepare a plan for training but I will evaluate day by day what can or cannot be done. I don't think I actually injured a muscle as much as I need to get these muscles stretched out after these last two big races and all the hill running on saturday.