Building some speed

Good track session tonight, my first one in about 6 weeks.  Trying to build some speed and leg-turnover, so I did 200s and 400s.  The workout was 6 sets of 2 x 200 + 1 x 400 with 200 recovery and 400 recovery between sets. 

200 / 200 / 400
:34 / :37 / 1:14
:36 / :36 / 1:13
:35 / :34 / 1:13
:35 / :34 / 1:12
:34 / :35 / 1:10
:33 / :33 / 1:11

Today: 10M including 6 sets of 2 x 200 + 1 x 400
Tues: 8.3M easy
Mon: 8.2M easy

16-22 Nov

The aerobic fitness is coming back quickly.  This week I put in at least an hour long of running each day.   All runs were at an easy pace with a few strides and a fast-finish to get some turnover in the legs. 

16-22 Nov

Mon: 8M @ 7:03 pace
Tues: 9M including 10 x :30 w/ 1' easy
Wed: 9M @ 6:53 pace
Thur: 9M @ 7:03 pace
Fri: 9M @ 6:50 pace; last 10' at half-marathon effort
Sat: 8M @ 6:57 pace w/ 6 strides
Sun: 14.5M @ 6:55 pace

Weekly Total: 66.5 miles

Just Running

After taking a couple weeks off (okay, not quite a full two weeks, but it felt like it), I'm back to my normal self donning the Asics 2140's and hitting the trails for some easy runs.  No hard workouts or races planned yet, just easy running to establish a good base. 

9-15 Nov

Mon: DNR
Tues: 7M easy
Wed: 8M easy
Thur: 9M easy
Fri: 8M easy
Sat: 8M easy
Sun: 13M easy

Weekly Total: 53 miles

Taking it easy

I tried to take 2 complete weeks off from running, but that was easier said than done.  However, I did make it to 10 consecutive days of no running.  On days 11-14 I got in 20-30 minutes of very easy running.   With the exception of some tightness and a knotty feeling in the right hamstring, the legs and body feel great.  The plan for now is to slowly build my base. 

Here are some race photos.