Higdon and Hellions

Here is the schedule for the week of 4/24!

Mon 4/24 - a nice day of rest after the 10K on Sunday.
Tue 4/25 - I've decided to switch to Hal Higdon plan for marathon. The "novice" plan. I have no illusions that I am an intermediate level runner, a mistake I've made in the past. There is no glory in overtraining. Anyway, I did 4 miles today, per the Higdon plan. I think my time was 32:28 but don't quote me on that. Also worked on some upper body stuff with weight machines.
Wed 4/26 - Did 9 miles on treadmill, in 72 minutes. It seemed almost too easy. There was a twinge of pain in my right IT band (the troublesome side lately) but I was able to alter my gait slightly and make it go away.
Thu 4/27 - Did 5 miles in 38:10. Did some upper body work, same as Tuesday.
Fri 4/28 - Hal sez:"rest". So I shall rest before my long run.
Sat 4/29 - Long run of 18 miles on schedule, will probably do 19. End result" Did 19 miles, 2 loops of 9.5 along a rather hilly trail. No trouble afterward. Total time: 2:53:47.
Sun 4/30 - Supposed to cross train, will have to invent something at home. Perhaps lots of vacuuming. Nope. Rested instead. Some pain and stiffness in left calf as well as right knee.

Beer and Buttermilk

More news from Wounded Knee:

Mon 4/17 - Ran 10K on treadmill
Tue 4/18 - Did not cross train, however... missed a bus and walked about 3 miles in the heat and humidity in the wrong shoes and carrying luggage. Big mistake! Finally called a cab for the rest of the trip. Since when do buses stop running at 5 pm? Found out later I developed a big blister on my left big toe. I also reinjured my left IT band due to the uneven terrain. When I got home, all I had to quench my thirst was beer and buttermilk, so that's what I drank.
Wed 4/19 -Forced myself to run 10K, but it was hell. I was eating yogurt and strawberries all day, and topped this off with a salad with very acidic dressing. By the time I got to mile 4, I had to borrow a blue recycling container to put by the treadmill since I felt like throwing up. I was doing hills, and thought my pace was pretty easy. I'll have to be a bit more careful with diet next time. Finished 6.5 total miles in 55 minutes (it took 51 for the 10K)
Thu 4/20 - Rest. Should have played hockey for cross training, but work schedule would not allow it.
Fri 4/21 - Rest again! ...and no guilt.
Sat 4/22 - Long training run. Thought it was supposed to be 20, but relieved to find out only 80 minutes. Did about 9.5 miles in 78:18, about an 8:15 pace.
Sun 4/23 - Ran a 10K race in 48:28. Not very fast, but the course was very hilly and grassy, and I was tired from day before. Those are my excuses. But the bright spot is that this is my fastest recorded 10K! A 7:48 pace is not bad for a 10K, oh and the shirts were pretty cool, a sexy dark maroon. And my sis broke the 10 minute mile on this race. Hmmm, pretty sneaky, sis..

Gathering momentum

This week may be my first 40 mile week! I'm not sure how much running is planned for Saturday's long run, but I hope weather is good and path is soft. Here's this week's training schedule:
Mon 4/10 - Ran 8.2 miles in 61 minutes on treadmill. Added 0.3 miles in remaining 4 minutes on treadmill's "cool down" period.
Tue 4/11 - Did some work on upper body for about 1/2 hour.
Wed 4/12 - The dreaded hill routine. Not looking forward to it. Results: I could only manage 4.16 miles - I think I started out a bit quick, 7:15 pace with hills was too much for me.
Thu 4/13 - Supposed to rest, but will probably play hockey instead. (Yes I did, for about an hour and 20 minutes).
Fri 4/14 - Supposed to run but will probably rest before long run.
Sat 4/15 - Long run planned. Results: 17.5 miles in 2 hours 37 minutes. Weather was perfect. I am fighting sleep in the afternoon but need to stay awake or my sleep schedule will be all screwed up.
Sun 4/16 - Rest! Next week I am running the Naperville 10K, so I will probably rest Saturday instead of Sunday.

Gearing up slowly for Mini

Mon 4/3 - Rest!
Tue 4/4 - cross train, ball type exercise
Wed 4/5 - Hills 3% - did 8 hills, couldn't do all 10 but did a whole 60 minutes of running followed by walk/run for another 5. Total miles----> 7.8

IT band hurts, but iced it and it feels a lot better. Took Ibuprofen at home later.
Thu 4/6 - Played hockey for about an hour. Only 1 sub, so more or less constant motion.
Fri 4/7 - Rest! (I may do some cross training on core.)
Sat 4/8 - Long run planned on Lake Shore. Should be nice weather for it. Update: weather was a little nippy! The first 3 miles was a bit of a challenge, running along the lake in near freezing weather and 20 mph gusts. The next 9 miles were easier. I decided not to look at my heart monitor and just run in order to finish. I got lost twice, but ran the distance in 1:48, or 9 minutes per mile. I didn't really push that hard, so I think I can go a bit faster. No injuries later, no ill effects. I drank fluids during the run and ate 2 goos. I also took an Alleve beforehand, and I think this helped a lot. Had a nice breakfast afterwards at Uncommon Ground with family for my birthday.
Sun 4/9 - REST!!!!!

Return of IT band

This week some IT band issues came back.

Mon 3/27 - Ran on treadmill, did another 10K. Results later.
Tue 3/28 - Cross train, ball type exercise
Wed 3/29 - Ran on treadmill, added hills. I had 7.5 miles planned, but could only manage 5.5 miles. Adding in hills was a bit painful. Did 5 3% hills for 3 minutes each.
Thu 3/30 - Went skating for about 45 minutes. Also had personal training session on upper body stuff for about 30 minutes.
Fri 3/31 - Rest
Sat 4/1 - Rest
Sun 4/2 - Race day! Ran 8k Shamrock Shuffle in 37:20. My goal was to run a 7:22 mile, one minute faster than last year, but I didn't quite make it. Still, finishing in the top 2000 wasn't bad. Mile pace was 7:30.6, the fastest I've run any race to date!