25 Jan 2011
Tuesday, January 25, 2011
I’m extremely happy and thankful for the progress I am making. The volume is coming along nicely and the workouts are feeling smoother every week. If someone had told me in October when I was struggling just to walk, that I would be running like I am now, I wouldn’t have believed it. The human body has an amazing capability to heal itself and find its way back to balance. My love of running and my desire to train and compete again has helped my progress of course but really, I could only have progressed as fast as my body would allow me to. I am grateful for every step I take.
I’m really looking forward to the Mindful Strides clinics starting up this week! I am excited about giving guidance to runners on how to be more aware of their form and how to change bad habits. There are still a few places left so it’s not too late to sign up! Looks like I have a great group to work with!
Friday Jan 15 : rest-strength
Saturday:20′ wu, 7 x 1′ hills (80″-90″), 20′ cd
This was nasty. I really appreciate how fit I was last year when I used to do 13 repeats! I have a ways to go yet!
Sunday: 75′ hilly trail run [16.06 km]
It was a wet and mucky run on an old Sunday route. It felt great to be out there again!
Monday: am: 45′ hilly trails + 5 x drills/strides [9.26 km]
pm: 45′ hilly trails [9.03 km]
Tuesday: 20′ wu, 30′ @ marathon effort, 20′ cd [16 km] pm: strength
I was pleased with today’s workout. I did the Lobrunner/Lochside loop. Last week’s tempo was ok but there was about 3 inches of slush on the ground so I felt my pace was hindered by the footing. No slush today so I was able to focus on my form and cadence and running controlled. I averaged 3:49/km on the Lochside/Lobrunner loop.
Wednesday: 70′ flat trails [14.55km] pm: Strength
Thursday: am: 45′ hilly trails [9:12] + 5 x drills/strides pm: 45′ hilly trails [9:14]
Friday:20′ wu, 8 x 1′ hill repeats (80″-85″), 20′ cd
This week’s hill reps were much better than last weeks’. I had the strength to attack the hills rather than just letting the hill do the work while on survival mode.
Sunday: 90′ hilly trails [19.23km]
Monday: am: 45′ hilly trails [9.18km] pm: 45′ hilly trails [9. 09km]
Tuesday (today):20′ wu, 10 x 1′ (1′) @ 5km effort, 20′ cd
3:29/km- 3:30 – 3:27 -3:16 – 3:25 – 3:19 – 3:28 – 3:20 – 3:14 – 3:14
It felt great today to get some speed in my legs. I’m glad Matt is introducing a bit of speed carefully. I didn’t go hay-wire at the start. It was my first attempt at fast running on the flat other than strides so I was careful to begin controlled. My legs felt surprisingly frisky!
Thanks to Saucony for another year of sonsorship! – A really great and supportive company! I am still really loving the new Kinvara. If you haven’t tried these shoes out and are looking for a light shoe that has a bit more cushion than a racing flat, try them out!