Week 16: Today is a new beginning

Vacation is over, so it time to start over and kick training back in gear again.  The plan listed below has kind of been rearrange due lack of focus while away playing.   I will note the differences below.

Day:             Plan                        Actual              
Monday:      60 Minute Run       14miles @ 12:07 pace
Tuesday:      3(15minx3min)      2.5(15x3min)          
Wednesday: Cross Train             Trainer Day
Thursday:    60 Minute Run       54min @ 10:34 pace
Friday:         60 Minute Run       Played at Disney
Saturday:     cross train               Played at Disney
Sunday:       20 miles                  18 miles at 12:29 pace

Since I missed my long run on Sunday, I ended up moving my trainer session to wednesday and tried to cram in a long run, my goal was to get as many miles in as I could before 8 pm.   Ended up being 14 miles.    Probably a good thing I didn't do more.  My right toe join was incomplete pain by about mile 7 and my right hamstrings were completely ceasing up, lower back was unhappy.  When I finished my run I could barely walk, and go up and down the stairs was no bueno.  I'm hoping I'm just still tired from traveling and that this isn't going to be an every long run occurrence.

On Tuesday, my toe joint hurt to put pressure on it through out the day at work.  I attempted to tape it for track night and that seemed to do the trick, but as soon as I took the tape off it was back in pain.  I ended up working late, and showed up late to track.   Jumped in, in the middle of the first set.   Overall I was sluggish,  I struggled at keeping the pace below a 10 minute mile.  And got a bad side ache on the last set.  But I finished and will become stronger for pushing through the tough days.

Wednesday was trainer day.  (Don't remember much about it,  sorry Kei).  

Thursday I joined SBRC at sketchers for a 5 mile hill loop.  Overall I felt pretty good.

Friday, my best friend from high school was at Disneyland, so I skipped the run and hung out with her and her kiddos Friday and saturday.  I did end up getting about 7.5 miles in walking  on Friday and another 7.0 miles Saturday at Disney.

Sunday-time to go long.   I revisited my schedule and noticed that I had a 20 miler scheduled this week followed by a back off week next week, then the santa monica classic the week later.   I ended up deciding jumping from 14 to 20 would not be a good idea, so I decided I would do 18 this week, and 20 next week with no back off before Santa Monica 10k.   Overall the 18 miler went okay,  I was quite happy when it was over.   At about Mile 11 my toe joint started hurting again, and then by mile 15 my right hamstring was not happy.  But I survived and managed to get it done, with no advil or tylenol, which is always a plus.

Training Grade: A-
Nutrition Grade: B

Nutrition wasn't bad was good this week.  We had a few Freshly Meals and few home cooked meals.  I was pretty good about eating healthy at lunch time.  But the Disney magic gets me everytime.  

Monday Night Long Run

Track Night

Thursday Poinsettia Loop 5 miler-SBRC

Sunday Long Run

Week 14 and 15: Vacation and no where to run

Day:             Plan                        Actual                
Monday:      60 Minute Run       5.1 @ 11:43
Tuesday:      4(10minx3min)      3(10x3min) @9:46          
Wednesday: Cross Train             Rest- travel to hawaii
Thursday:    60 Minute Run       40 minutes (3mi @13:24)
Friday:         60 Minute Run       skip
Saturday:     cross train               skip
Sunday:       16 miles                  9 miles at 12:00 pace treadmill
Monday:      60 Minute Run       skip
Tuesday:      4(10minx3min)      40 min (3.5 mi at 12:18)        
Wednesday: Cross Train             Rest
Thursday:    60 Minute Run       36 min (3 mi at 12:00)
Friday:         60 Minute Run       skip
Saturday:     cross train               skip - travel home red eye from hawaii
Sunday:       18 miles                  skip - slept all day

Turns out vacation means vacation. But the good news is we walked a lot and were quite active.   But overall I did not get my training runs in per plan.

I had hoped to get my 18 miler in on Sunday after napping, but didn't end up getting as much sleep as desired and will push a long run to tomorrow after work.   Not ideal but need to get something in.

Next week will be back to the plan.

Week 12 and 13: Got a little Side Tracked

Week 12:
Day:             Plan                        Actual                
Monday:      60 Minute Run       Trainer Session
Tuesday:      4(10minx2min)      5.5 @10:55         
Wednesday: Cross Train             Rest
Thursday:    60 Minute Run       7 mile hike
Friday:         60 Minute Run       5.0 @ 11:07 pace
Saturday:     cross train               relaxed
Sunday:       14 miles-RacePace  14 miles at 12:45 pace

Week 13:
Day:             Plan                        Actual                
Monday:      60 Minute Run       3 mile walk
Tuesday:      4(10minx2min)      Missed      
Wednesday: Cross Train             Rest
Thursday:    60 Minute Run       43 min @10:35
Friday:         60 Minute Run       44 min @ 10:58
Saturday:     cross train               relaxed
Sunday:       14 miles-RacePace  15 miles at 11:45 pace

Week 12:
These past few weeks I got a little side tracked.  Lots going on.  Redoing the upstairs floors while also playing Gig Harbor for a long weekend.  But tried to get in what I could.

Monday I was dead from the run and moving everything in preparation for floor work.  Ended up just making my trainer session but blew off my run.  

Tuesday, I attempted doing the interval run on my own on the strand.  No matter how hard I tried I could not maintain the desired pace, maybe due to the heat, maybe just exhaustion from all the house work.

Wednesday flew home, right big toe was not feeling great, just like it needed to crack. Thursday the run was skipped due to doing a 7 mile hike with my parents up to Lower Lena Lake.  Beautiful views with a good climb (1200 ft of elevation gain in 3 miles).

Friday got back on track with my run and got 55 minutes in.   Ran from my parents house to Fox Island bridge and back.

Sunday was suppose to be a 14 miler marathon simulation.  2 mile warm up- 10 miles at race pace - 2 miles cool down.   The route I took was way hillier than I had expected, and I changed my goal from race to pace to just finish.   Managed to face plant at mile 8, but only ended up with minor scraps.   Need to work on picking up my feet.

Week 13:

Monday was my last day in Gig Harbor for the long weekend. So I opted to skip my run and go for an hour long walk with my mom.  Highlight was seeing a deer jump out at us.

Tuesday was suppose to be an interval run. However, I got to pick up my cat from being boarded for a week.  When we got home he seemed stress, confused and needy.  So I opted to skip my run to give him some love.

Wednesday met with the trainer for stretching and strengthening.  I seemed quite wobbly in my ankles that entire session.

Thursday woke up with a cramp in my calve.  By the end of the day it was still tight when I went on the run.  I ended up doing a mini interval run. 4 minutes fast 1 minute recovery.  Managed to get 4 miles in, but overall didn't have time to get my 60 minutes in.

Friday, I was in a similar boat for my run.  Managed to get 4 miles in but didn't make my 60 minutes. At mile 3 mile right ankle started having a jarring feeling.  Managed to push through and finished.

Sunday was a 14 miler.  I ended up trying race simulation again.  It went better than the previous weekend but still faded out around mile 9.    Ended up being about a 11 minute mile for race pace.   Wasn't sure I was going to get to far, since my ankle got that same jarring feeling in it around mile 1 and lasted until about mile 5.    After that the pain seemed to fade away.  Lower back kicked in around mile 12.   Ended up deciding to add a bonus mile at the end of the run due to next weeks vacation.

Exercise Grade: B-
Nutrition Grade: B-