dec 9 update

ran 8 yesterday - out to mozrts and back, easy.
ran 7 today, out to wilke, X7, 2Xbackwards, 3Xsprints. Heart rate was at about 96% max at top of hill. Good stuff.
that's 30 so far for the week.

Dec 7 update

tired from a long day. Ran 7 on the trail- progressive run. The miles buildup is starting to break me down a little. bleah.
Miles for week 15.
Need 20-25 by the weekend and an easy 20 to round it out on sat.

Dec 6th update

Great results from Dallas for Greg and Roger. Way to run strong.
I took Sunday off after the 18 miler on Sat. Legs felt OK, mind was tired.
I ran 8.5 today. Kind of a stone soup run that included a jaunt up the shoal creek path to 34th street, then east on 34th to speedway, then south through UT back down to the lake. My left knee has been bothering me, right on the top of the knee. After about 2 miles, it finally settled. I ran conservatively (8-8:30's) to keep the heart rate down (below 150) but picked it up a little after reaching 34th and starting the downhill portion back. Felt comfortable for most of the run.
Strength coming back. I am actually itching for some tempo/VO2Max pain...interesting.

Dec 4 Update

18 this morning - first 5 were slow 8:30 pace, then picked up with Krowe and we pushed mgp for 10 (714's) on the marathon course. Erratic at first, but we settled into it. Satisfying to get some more miles in the bank, especially with some good mid run effort.

58 miles for the week.

Dec 3 update

Wed pm, ran 5 easy. Was planning a mid week long run but really wasn't feeling it.

Yesterday, ran 13.5 as a recovery run. Was consciously working to keep HR below 150. found that running 8-15-8:30 minute miles kept the HR low enough to be considered an endurance run. I have been running these at 7:45 or so before, so it was interesting to note that I really need to slow more, to get the effects of a true recovery run. Anyway, the run was uneventful except for the cold after dark, and the rush hour traffic on Pecos.
I started at rtex, ran east to 35, over and back on path to the rock, then north on the johnston creek trail to windsor, west on windsor to pecos, then pecos to scenic rd, scenic to LAB and back home.
A few ups, a few downs. I was starving towards the end.

Weekly miles so far- 40
miles left for sat - 16-18.

Dec 1 update

Ran mile repeats last night at zilker. First threshold effort in months. Legs have been tired for a few miles of warm up each day- calves are sore. L knee is tight. Seem to loosen up after 10 minutes or so however. Anyway, got over there with Jorge and did drills (also for the first time in months), then took off. I wanted to run conservatively on these, because I have been reading a number of sources that talk about long intervals being useful for Lactate threshold, not VO2 max work.
Since I have been sluggish lately, I wanted to start at 6:45 and then just work down to 6:20-6:30 for 4 repeats. Oops.
splits were consistent but a bit brisk for a lactate threshold workout and averaged 6:15 with a 2 minute recovery.
I didn't have a HRM on so don't know where I was on the scale, but I was working hard. Jorge
ran along next to me like he was out for a jog. Bastard.

Nov 29 update:

New week, new goals.

11/28 I ran 7 last night on the trail as a recovery run. Legs were tight. L knee and R foot especially.
Loosened up after a while. Last mile was sub 7.
Miles for week: 7 - miles left to run 48-50

11/29 - Did 8 this afternoon, part of marathon course and then a loop to LAB and home. Easy pace (>8's). Legs felt good after a mile or two.
Miles for week: 15 Miles left - 40 - 42

Tomorrow evening may be mile repeats...5-7 total miles

Wed - 10 or so easy
Thurs - 7
Fri - off
Sat - 18 with 8-10 at MGP