2.5 miles easy in Bloomie (part 2)

Ran 2.5 miles easy in beautiful sunny cool Bloomie in 25:14 (10:05 ppm). I think I will try running every day for a few days but take it slow and easy.

checking in

Tuesday-off

Wednesday-off

Thursday-3 medium

Friday- 2 slow

Saturday - off

Sunday- 7 miles on KL, hilly and windy, but it was pretty fun. First time running on Kl, a little nerve wracking with cars flying by you at 60 mph and no shoulder to retreat to. There was 1 hill in particular that was awful, I think I was barely even moving, but the way down the hill was fun. Any way I felt good after 5 miles so decided to do 2 more. New mileage record for me. I iced my knees after and they aren't too bad so far.

2.5 miles easy in Bloomie

Ran 2.5 miles easy (10:04 ppm) this morning in beautiful Bloomie. Splits were 10:00;10:08 and 10:04 for the last half mile.

2 miles easy in Bloomington

It was great today getting away from the oppressive humidity at Silver Lake and running in Bloomington where the air is cool and dry. Ran 2 easy in 20:47 (10:24 ppm). Splits were 10:16 and 10:31. I had a very dramatic discovery last night when I weighed myself on both of Lisa's scales. I have gained 11 pounds since my injury 5 weeks ago and am now a robust 201 1/2.

ouch

right knee not good, now right foot and heel not good. Ran 3 yesterday at 9:30 pace. Did not feel good. Took Sunday off.

boo-yah

5 miles, cold windy rain, avg 8:48 miles. total time 44 minutes...whoo hoo. Knee hurts, didn't run Thursday or Friday.

back at it

I took Monday and Tuesday off due to my knee issue. Ran 3 on the treadmill today. 1st mile 8:49, 2nd mile 8:41, 3rd mile- half at 8:41, half at 8:15 or so. My same bad knee hurt pretty bad the first mile, after that it was more tolerable.

2.08 miles easy

76 degrees on the deck before 8:00 a.m. this morning along with high humidity. Ran 2.08 miles easy in 20:59 (10:06 ppm). Groin pull not very good today, and I iced it right after the run. Heading out to Detroit for the Tiger game tonight.

holy humidity

A little humid this a.m. at the lake. I ran 5 miles but only at 46:22. Avg. 9:17 minute miles, 1st mile was the slowest, 4th mile was the fastest I think. My knees are really hurting, not sure if I should start icing them, or what.

Workouts

Dad

Monday: off

Tuesday: 2 miles easy

Wednesday: off

Thursday: 2 miles easy

Friday: off

Saturday: 2 miles easy - try this one w/o stopping

Sunday: off

Angela:

Monday: 3 miles at tempo pace (8:45 ppm)

Tuesday: 2-3 easy

Wednesday: 1 mile warm up + 2 x 8:00 hard w/ 2:00 rest in between + 1 mile cool down

Thursday: 2-3 easy

Friday: 2 miles easy + 1 at race pace - make sure you record the times

Saturday: 2-3 easy

Sunday: 5 miles easy

2.55 miles

Very humid this morning. Ran 2.55 miles in 25:07 (9:51 ppm). First longer run in new shoes. Stretched and iced afterward. Groin pull still a bit shaky but no knotting or significant pain.

2 x 1 mile slow, stretch, ibuprofen and ice

Ran 2 x 1 mile easy, stretch in between miles, ice and ibuprofen. Mile times were 10:17 and 10:18. Groin pull tender put did not knot. Hot humid day today.

oops

I think I just accidentally posted under dad's name. We will see if it posts, if it does it is actually mine.

ugh

did 3 yesterday on the treadmill at the 9:30 pace felt awful. My knees hurt, my back hurts, and my energy is not good. Same thing this a.m. Ran 3 very slow at the lake. Same scenario. Hopefully tomorrow will be better. The humidity may be to blame?? Lungs seem fine though...

3.35

Was not able to run Tuesday or Wednesday, so did my Wednesday workout yesterday. Felt fine...ended up being a total of 3.35. I did not do the 1 minute standing rest in between because I was on the treadmill, instead just decreased the speed way down. Hopefully will get my other couple miles fit in today some time, but have to go home and do some plumbing work, so not sure.

positive sign??

Jogged 2.06 miles continuously this morning. Hot and humid, but the leg did not knot and grab. Still could feel something, though. I was really surprised. Time was 21:27 (10:25 ppm). I have been icing religiously and maybe it is paying off. Lost a lot of fitness, but I think this morning was a positive development. Yesterday I wore my new shoes, but today I went back to the old ones. Thought it wasn't a good idea to break in new shoes with an injury.

2 x 1 mile slow, stretch, ibuprofen and ice

Stretched, jogged 1 mile slowly (10:37), easy stretch for 2 1/2 minutes then 1 mile slow jog back (10:31). Groin muscle grabbed and knotted the last 1/4 mile. Did light stretching, took ibuprofen and have been icing. This may be a longer rehabilitation than expected.

catching up on my posts

Starting with last Friday, ran 5 at the lake. I believe I ran it in 45 minutes or a little under. Chip's watch died during my last half mile. The first 3 miles were around 9:15/mile and the last 2 were much faster. Saturday did not run due to torrential rains. Sunday ran 4 at the lake, didn't time it, but last mile was probably the fastest as usual. Today ran 3 at work. Around 27 minutes total, first 2 miles were 9:22 and last mile was 8:22 or so...I varied the speeds. I get waaaaay too bored on that treadmill and have to speed up towards the end to get it over with. Kudos to my new workout music which has definitely helped my energy during my runs! If anyone has any suggestions as to how to feel better during the first mile/mile and a half? It takes me forever to get going and then once I do I feel good, but those first 10-14 minutes I am always pretty stiff. I do long stretches before I start, I think I may start stretching my back better. My lower back is always sore.

morning workout

Walked and ran today for 45 mins.  Ran 2miles @ 10:00 pace.  Dying of heat, even on treadmill with fan blowing on me.  Have lost 11.6 lbs.  Very happy with that.  Want to lose 1.2 more to reach my first weight loss goal. 

stretch, short jogs, ibuprofen, and ice

Stretched and during warm-up I discovered there was still moderate dull pain from the pulled muscle so I repeatedly jogged 100 steps or so and walked 100 steps. Didn't want to aggravate things too much. My watch batteries died, but I didn't cover more than a mile anyway. Took ibuprofen and iced afterward.

Workouts

Dad

Monday: 2 easy. Stop and stretch lightly after one mile. Ice, ibuprofen.

Tuesday: off

Wednesday: 2 easy. Stop and stretch lightly after one mile. Ice, ibuprofen

Thursday: off

Friday: 2 easy. Stop and stretch lightly after one mile. Ice, ibuprofen

Saturday: off

Sunday: 2.5 easy. Ice, ibuprofen.

Angela:

I'm still trying to calibrate what your paces are, so make sure you time yourself on all these runs and report the time. I'm just estimating the paces I list here, so if you feel like it's too easy or too hard, speed up or slow down. Just record everything. The hard runs should be taxing, but not puke-inducing. By that I mean you shouldn't be able to have a conversation during the up tempo days, but you should be able to during the easy days.

Monday: 3 easy, 9:15-9:30 pace

Tuesday: off

Wednesday: 1 mile warm up at easy pace, 3 x 3:00 up tempo (8:45 pace) w/ 1:00 standing rest in between, 1 mile cool down.

Thursday: off

Friday: 3 easy

Saturday: 3 easy

Sunday: 5 mile long run, tempo pace (8:45).

5 miles

5 miles easy with Billy today. 38:52.

Perfect day

4 miles easy this morning in 29:18. Didn't feel so good on the run. I seem to have lost a bit of fitness. The weather here is great, though: clear blue sky, light intermittent breeze, and warm.

last 3 days

mike and I ran 4 sunday a.m. at the lake, a little over 9 minute mile pace. Took Monday off because i left both of my pairs of running shoes at the lake. I bought a new pair of shoes today and ran 3 at the club, 2 slow 1 moderately fast, avg. 9:30 or so overall, also worked out earlier in the day (which included 150 squats, ouch).

Last 3 days

For some reason I always forget to post when I am at the lake. I ran 4 miles Saturday and 4 miles Sunday with Raj. We did "conversational" pace the whole time. I did not push it at all.

Today I ran on the treadmill for 2 miles and walked 1.5.

Wind run

4 mile run in quite windy conditions today. Splits for the first three miles were 7:12, 14:36, 21:48. For the last mile I had the wind at my back, and my goal was just to break 29 minutes, but with about a quarter mile to go I was only at around 26:30, so then I wanted to break 28. I pushed it home and finished in 27:58 for a 6:10 final mile.

1.57 mile power walk

Walked 3 miles with Mom this morning, the last 1.57 miles in a power walk (13:55 ppm).

3 mile power walk

Did a 3 mile power walk with Mom this morning, 14:35 ppm. Our goal is to go under 14:00 ppm.

weekend update

Took Wednesday and Thursday off from running because I was so incredibly sore from my workout w/my trainer on Tuesday that I could barely walk, let alone run. It seems the time off was good for me because I ran 5 miles Friday at the lake and felt pretty good. Saturday morning tried to run 2 fast, ended up avg. 8:38 per mile. 9:07 first mile, 8:07 second mile. 30 mile an hour winds probably contributed to the difference in the lap times. I do not like running fast! Not fun...