30 runs in 30 days - who's with us? (Page 160)

Day 68, 6.2 recovery miles. While I am getting my weekly miles built back up I am going to do it with heart rate and not concern myself with my pace., this is only running on the road though because when I hit the trails there is so much elevation change that I could not stay in zone 2 even if I walk the uphill.

Rich I am lucky where I live, lots of hills. I am in the Allegheny National Forest and along with the hills there are lots of trails to run. I am about 45 minutes away from the Oil Creek trail which is a tough trail to run. They have a 100 miler there every year and if you do one loop it is about 31 miles.

Good luck on your training and I think having self doubt motivates us, at least it does me, to train harder and work through issues on race day. I am sure you can swing a NY qualifying time and also get into Kona. I am new to swimming and I know if I put in just three days a week I get so much quicker in a short amount of time. I plan on getting in the lake at least three days a week this year when the weather warms up enough for some good cross training.

#111 - 1.4 miles
#112 - 1.3 miles before a 15 mile hike
#113 - 1.0 miles after a 15 mile hike
#114 - 3.4 miles with blisters from above 30 mile hike! What an awesome weekend!





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Monday - #638 - 4 miles easy after 2K yards in the pool

Nice Photo.

Day 69, 8.2 miles. It is sooooo hard to stay in zone 2 while running. I have for the last 5 runs not counting the trail run but it is so slow. I know is pays dividends in the long run so I am going to stick with it. Plus it is nice not checking the pace all the time, I do not even look at my pace until the run is done, just heart rate.

I'm jealous. Cant wait to get out on a few hikes. Usually my wife and I do a few weekends in the summer. We'll probably do some of the AT this year, maybe head up to the Catskills.

#918- 5 mi
#919- 8 mi, weather was beautiful, I actually got hit with a bit of post-marathon fatigue near the end of the run as much as I hate to admit it. Felt great heading out though.

Day 70, 6.2 miles.

Tuesday - #639 - 4 miles speed work intervals, 22 miles on the bike

This was the first time I've done my speed work intervals outside rather than on the treadmill. That's an adjustment.

Wednesday - #640 - 4 miles very easy after 2000y in the pool

Feels like my swimming is finally coming back after hitting the pool a bit more regularly the last couple of weeks. I'm not where I want to be speed wise yet, but my "feel" for the water is coming back and each stroke doesn't seem wasted. Need to add a little more distance each workout and maybe one more swim per week still.

Day 71, 7 miles in zone 2 again. Getting use to this and it seems to be helping the PF, allowing me to run a little more mileage without the pain being to bad.

I try to my intervals outside whenever possible, I am so much faster on the treadmill than on the road.

#115 - 1.3 miles
#116 - 3.0 miles
#117 - 1.2 miles
#118 - 3.5 miles

Thursday - #641 - 2 miles, just ran out of time with some evening plans

I am going to try to do most of my speed work outside from now on. I always liked the controlled speed of the treadmill for it, but I see it is probably better to do outside.

I still have minor PF issues myself. I've been spending some time rolling/kneading spots in my upper calves which seem to alleviate some of the pain. Are your calves really tight?

A little and I have been working them too. I also go for a deep tissue massage once a week for the past 6 weeks, it is helping as well. My PF is just a dull pain most of the time and very tolerable while running in zone 2. I have not gone real far yet but last weekends trail run did not flair it up. Keeping my fingers crossed that it is going away. I really try to do all my speed work outside, the only time I am on the treadmill is when the snow is real deep or it is too slippery from the snow. For now I am not doing any speed work, just trying to get my mileage up and stay healthy.

Day 72, 4.1 miles.

Day 73, 5.1 miles

#920-4 mi
#921- 6.2 mi
#922- 2 mi
#923- 10 mi trail, the boy scouts were out in force. Its nice to have them out there to keep the trails tidy and marked, but either they were marking off a new trail, or I someone got me with a practical joke. I saw a set of markings I hadn't noticed before which ended up in a 16 minute mile in the middle of my run. The "trail" went under and over a ton of fallen trees, at one point there was a 3 foot hole right in the middle of where I guess the trail was, and the whole time I was imagining all the ticks jumping on my legs from the abundant vegetation.

I also went on a 5-6 mile hike with my daughter in the afternoon. We had a blast, we climbed a few large boulders and even ran a bit.

Overall I'm feeling good, probably 95% recovered from the marathon, just the right hamstring which I had a bit of an issue with before the marathon is still a little tight. The chronic knee issue is still there, but hasn't really been flaring up. I'm putting the speedwork on the back burner for now and will replace it with strength building/hill work. I'm still working out a training plan for the next 5 months but I plan to have one long trail day, one shorter trail day, and one hill/strength day. For now I plan to just work in recovery and easy mileage on the rest of the days. I was at my daughters swim practice today and really feel the need to swim, so I plan on going with her tomorrow to my club pool (we have family swim on Sundays) and see if I get the bug. I'd like to do a bit (just a bit) of something other than run.

Day 74, 10.7 trail miles. I ran a different trail this week, only 1400 foot elevation gain. Tried out my new trail shoes, Altra Superior 2.0 and I must say I like them so far. Good grip on the trail today, a mix of big stone, small stone dirt mud and several stream crossings and lots of roots just waiting to trip you up.

Friday - #642 - 4 miles, then a 15.5mile bike
Saturday - #643 - 7 miles in the morning, 2500y swim in the afternoon...best my swim has felt this year, hopefully turning a corner
Sunday - #644 - 22 mile bike in the morning, then 4 mile run in the evening. Struggled through this one both due to some soreness from Saturday and also it being the warmest/most humid day of the year so far.

First 5K of the year coming up on Saturday, basically just a test to see where I'll be at for tri season. This is the Riverbank Run in Grand Rapids (they do a 5K, 10K, and a 25K which is pretty well known). I'm going to want to push that one as hard as I can. Do I skip my scheduled speed work this Tuesday and just do an easy one? I'll definitely replace Thursday's tempo or progression run with something easy.

I would probably do some strides with my run on Tuesday to get you legs use to the quick turn over.

Congrats! Good luck on the marathon! do you have a time goal?

#119 - 1.3 miles
#120 - 4.8 miles
#121 - 2.4 miles

My blisters are just about healed and I think my shin splints have healed too. Hoping to up he mileage next week again.

Edited by MIKEWOODS 2015-05-04 1:31 PM

Glad to hear you are doing well.

Day 75, 6.2 miles.

Good luck on your goal! My PR if 4:06:xx. I'll probably never get close to that again. the last two were 4:35:xx and a 7 hour 50k...