Sunday, August 03, 2008

The Netherlands

In the Netherlands. South Limburg, the southern-most Dutch province, will be called home for the next three years. The region is beautiful and offers a great deal of places to run and bike. It's a runner's dream place to run with tons of trails. Unfortunately, there are not much runners as cyclists. I’m lucky if I cross paths with another runner during my runs.

Here’s how the last 3 weeks of training went.

14 - 20 Jul
A frustrating week of running as the right ITB and knee was acting up again, probably from all the pounding on asphalt and concrete over the past couple weeks.

Mon: DNR; giving the ITB and knee some rest
Tues: 6.5M (48:39 – 7:29 pace)
Wed: 7.1M (50:03 – 7:04 pace)
Thur: 7.3M (51:04 – 7:00 pace)
Fri: 8.6M (1:00:48 – 7:04 pace)
Sat: 5M (37:55 – 7:35 pace); still feeling some pain on the right leg.
Sun: DNR;

Weekly Total: 34.5 miles on 5 runs/5 days
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21 - 27 Jul
Lots of flying early in the week. The 2nd half of the week of running went well. Trying to get in more double runs. The right leg felt fine this week. Hitting the core exercises hard again.

Mon: DNR; an entire day of flying from Guam to NC.
Tues: 7.5M (52:15 - 6:58 pace); easy run + 3 x hills
Wed: DNR - travel day to the Netherlands
Thur: 9.3M (1:06:10 - 7:07 pace)
Fri: AM - 6.5M (45:33 - 7:00 pace) lots of core and stretching
Fri: PM - 6.2M (42:36 - 6:52 pace)
Sat: AM - 9.1M (1:04:10 - 7:03 pace) drills and core exercises
Sat: PM - 7.1M (50:02 - 7:01 pace) on treadmill; weights and core
Sun: AM - 13.5M (1:34:17 - 6:58 pace)
Sun: PM - 4.5M (33:12 - 7:22 pace) very easy

Weekly Total: 63.7 miles on 8 runs/5 days
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28 Jul – 03 Aug
A much better week of running. Almost an increase of 30 miles each of the last couple weeks. Definitely not a mileage increase I’d normally do, but I think the base fitness is there.

Mon: AM - 9M (1:03:31 – 7:03 pace)
Mon: PM - 3.5M (24:45 – 7:04 pace) on treadmill and core afterwards
Tues: AM – 10M (1:07:44 – 6:46 pace) with 10 x 1’ fartlek w/ 1' easy
Tues: PM – 5M (37:26 – 7:25 pace) easy run; core exercises
Wed: 9.5M (1:06:43 – 7:01 pace); drills, strides and core afterwards
Thur: AM – 10M (1:07:54 – 6:47 pace) avg'd 6:26 pace for last 4 miles
Thur: PM- 6.4M (45:00 – 7:01 pace)
Fri: PM - 8M (54:31 – 6:48 pace) last couple miles at 6:20 & 5:50
Sat: 8.7M (1:01:13 – 7:02 pace)
Sun: AM – 16.2M (1:48:47 – 6:42 pace) last 5.2 miles at 6:34 pace
Sun: PM – 4.7M (33:01 - 7:01 pace) easy; core afterwards

Weekly Total: 91 miles on 11 runs/ 7 days

1 comment:

Dusty said...

Sounds like a great place.. watch out for those bikes if you are near hills, they pick up serious speed! Hope your IT Band feels better.