Training Week 2 Results

This week was pretty much a flop!  Good thing I'm not actually training for a marathon...

Sunday:  4 Miles Easy (pace 10:04)
Result: Rested
I may have to rethink my rest days.  I was so sore when I woke up Sunday morning!  I had really pushed the pace on my long run on Saturday, plus we were up late Saturday night.
I did walk 2.5 miles

Monday: Rest Day
Result:  Rested
I was going to run since I had taken Sunday off, but we were socked in with rain!

Tuesday:  5 Miles Hills (no planned pace)
Result:  Rained out again!  It's June, it shouldn't be raining!!

Wednesday:  5 Miles Easy (pace 10:04)
Result:  Ran 8.68 miles in 1:36:00, 11:04 pace
This was my hill workout - around Diamond Head
Also walked 3.4 miles

Thursday: 5 Miles Easy (pace 10:04)
Result:  Ran 5.3 miles in 53:10, 10:02 pace
Also walked 1.5 miles

Friday:  Rest Day
Result:  Rested due to a busted toe.
Walked 2.2 miles

Saturday:  12 Miles LSD  (pace 10:04-11:04)
Result:  I was still a bit concerned about my toe when I got up this morning.  The pain has dropped but it's still swollen, so I decided not to run.  In the big scheme of life, one more day off isn't going to hurt.  Our Sunday School kids are going to the zoo today, so I'm going to walk over and meet them there.  I'll probably get 6-7 miles of walking in, so I'll update my totals this afternoon.
Update:  Walked 5 miles - rode home in the church van.

Totals for this week:
Ran 13.98 (Wow!  I knew my miles were low, but I didn't realize they were that low!)
Walked 15.10
Total 29.08
Planned miles: 31

Smashed

I am a total klutz sometimes! I jammed my toe into a table leg yesterday. Here's what it looks like:

The pain isn't too bad today, until I tried putting on my shoe!  It's gonna be a low mileage week for sure.

This Week

I'm going to start off this week's report with today's run.  I was awake quite a bit during the night, my stomach was complaining, then my head was hurting, blah, blah, blah.  I had to drag myself out of bed and talk myself into heading out the door.  Then I waited 10 minutes for my Garmin to find all the satellites:

I decided I would just run Ala Moana Park, about five miles, and walk when I needed.  After a 3 minute warmup, I started running... and running and running!  I felt great!  I pushed hard and climbed up the Strava Leaderboard for two segments!  I am now third overall for Magic Island, but even more telling is how much I have improved since I started running this stretch:

Date/Average Pace/Ave HR/Total time for the segment (0.9 mile)

1		Jun 15, 2013	9:30/mi	161 bpm			8:34/mi
2		May 30, 2013	10:44/mi	154 bpm			9:40/mi
3		May 3, 2013	12:05/mi	146 bpm			10:53/mi
4		Mar 31, 2013	12:25/mi	134 bpm			11:11/mi

5.02 miles in 51:16, 10:13 pace - this includes my warmup!  My slowest mile was mile one at 11:40 and my fastest was mile four at 9:46.  And of course, I feel SO much better than when I got up or if I had stayed home!  Kinda funny that I posted this yesterday:

It's been a good week:

Sunday - Rested

Monday - Ran 6.19 miles in 1:09:36, 11:14 pace
Pre-flight run

Tuesday - Ran 3.44 miles in 43:49, 12:45 pace
This run started out great, then I took a tumble at about the 2 mile mark.  Ouch!

Wednesday - Walked 8.5 miles
Back to lots of island walking!

Thursday - Ran 6.2 miles in 1:04:23, 10:24 pace
Also walked 4.3 miles

Friday - Walked 4.7 miles

Saturday - Ran 5.02 miles in 51:16, 10:13 pace

Totals for this week:
Ran 20.85
Walked 17.50
Total 38.35

My Aching Gluteus Maximus and M2T W3 Results

As the week has progressed, I noticed that the pain from my cartwheel was not so much in my hamstring but in my left gluteus maximus, which of course is connected to the hamstring.  I tried running on Thursday and it was extremely painful, I pretty much hurt all day and woke up in pain on Friday.  Not good.  I took Friday off, and I knew a long run this morning was out of the question.  As much as I wanted to run, I know I need to let this thing heal.  Unfortunately, only time can do that. 

As you will see, I didn't follow the plan at all this week.  I knew Sunday and Monday would be off plan since our company was still here, but the rest of the week wasn't any better.  I had two rest days and my total miles were on target, but I didn't accomplished a thing in running. 

Sunday:  Rest Day
Result:  9.32 mile trail ride in 1:01:22, 9.1 mph
Since I took Saturday off last week, I decided not to rest on Sunday.

Monday: 3 Miles Easy (pace 10:04)
Result:  1.67 mile trail walk in 35:23, 21:13 pace.  This was with my 11 year old niece.
Also participated in 3+ hours of "Backyard Olympics" mainly water division.  With one very poorly executed cartwheel.

Tuesday:  5 Miles Hills (no planned pace)
Result:  Rested.  I really needed this rest day!

Wednesday:  Rest Day
Result:  8.77 mile easy ride in 45:50, 11.5 mph

Thursday: 5 Miles Easy (pace 10:04)
Result:  3.8 miles in 55:01, 14:28 pace.

Friday:  5 Miles Easy (pace 10:04)
Result:  Rested

Saturday:  14 Miles LSD  (pace 10:04-11:04)
Result:  10.14 mile trail ride in  1:07:46, 9.0 mph
The trail was fantastic this morning!  I headed out at 5:45 to beat the heat and I also beat most of the walkers, runners, hikers, cyclists and dogs.  The ride up was completely in the shade.  It took me about 45 minutes to get to my turnaround point and less than half that to get back home.  Wonder why...

Planned miles:  32
Running/Walking:  5.47
Cycling:  28.23
Total miles:  33.70

August 9th ~ Messy

Because you can never have too many pairs of running shoes!  This closet can get pretty messy.  Top left corner is a box with a new pair just waiting to go for a run...

I tried to go for a run this morning, but I'm still pretty sore.  I noticed I was favoring my left leg too much, so my form was completely off.  I ended up doing a mix of running and walking.  My plan was 5 miles easy at 10:04 pace, which would have been about 50 minutes.  I decided to go for time instead of distance.  Ended up going 3.8 miles in 55:01.

August 8th ~ Glasses

I wear the Tifosi Slip glasses - Les got them for my birthday this year.  They are made by Tifosi and called "Slip" because there are three interchangeable lenses that slip in and out.

I have used the Smoke lens 90% of the time, but as the weather changes and the mornings are darker, the AC Red will come in handy.  You may be wondering if I'll ever use the clear.  Yes, on morning winter rides when I don't need any sun protection, but do need to protect my eyes from trail debris.

Update on my hamstring:  I was able to do an easy bike ride this morning.  I still have some pain, but I am much, much better.  After the ride I got in the pool to cool off and did some light stretching.  I plan to go for an easy run tomorrow and see how it goes.

August 7th ~ 8 O'Clock

It's 8:00 and my poor Garmin has no data for today.  There's nothing wrong with my Garmin.  It's fully charged and ready to go.  My hamstring says otherwise.  It is SO sore! All because of one cartwheel.  I'm hoping I'll be able to at least go for any easy bike ride tomorrow, but for today, I'm resting it as much as possible.

Returning to the Scene

I headed out for an easy run this morning.  I have a slight cold or allergies - my ears are still stopped up and it's quite annoying!  I decided to return to the scene of my stumble on Sunday. I've told people I fell on a broken sidewalk, but I wasn't really sure what happened.  Maybe I just tripped over my own feet...

Uh, yeah.  Broken sidewalk, wouldn't you say?

Just Call Me Grace

I went for a great run this morning.  My plan was 10 miles and I was feeling rested and fast.

Mile 1 - 10:18
Mile 2 - 9:33
Mile 3 - 9:39
Mile 4 - 9:40
Mile 5 - 9:47

Just before the 6 mile mark, I came up a hill, then started down a steep downhill.  My pace was about 9 minutes a mile when...

I went down.  HARD.  I'm pretty sure I tripped over a sidewalk that had buckled due to an overgrown tree root.  It happened very fast.  My worst injury is my left hand...

I'm left handed, of course!  My right elbow and knee have minimal damage.  I'll survive, but I didn't run another 4 miles.  Luckily, I was about a half a mile from home, so I walked there.  I don't know what this will mean for my activities this week, I will probably be pretty sore tomorrow.

Final stats on my run:

6.55 miles in 1:08:53, 10:31 pace.
Ave HR 144
Max HR 161
Calories burned 649

It was still a good run!