Weekly Status - 9/20 to 9/26

• Mon 7, 5 at 07:36 pace
• Tue easy 4
• Wed 10, 8 at 07:28 pace - Goal pace! mostly around 7:32 splits, last mile in 7:02
• Thu 7.56, 1378 vert.
• Fri off
• Sat 21.88, 4485 vert. last 3 miles went from pathetic excuse for running to almost blacking out. 16:27 pace
• Sun 7.56 1378 vert.
• Total 58 miles, 7241 vertical
  

Found out I had not been counting one segment correctly, hence my long run increased by 2 miles, not one. I'm actually not worried about dying at the end of the long run. It was a hot day and I got low on water. Also, I kind of expect to have long runs that end like this while my body is getting reacquainted with running longer distances. Right achilles/calf was tight earlier in the week (from the 7:02 mile) but otherwise, legs have been performing well.
I was quite pleased to hit my goal pace - over 20 seconds faster pace than last week. The hill workouts are definitely driving the faster pace of track workouts.
On the track workouts, I've evolved into this format:

• Ride bike two miles to track.
• 1 mile jog with maybe a stride at the end
• Stretch (soleus, gastrocnemius, touch toes, quads, 2 hip stretches, hurdle stretches)
• 1 lap with two strides
• Run tempo run
• 3 lap warmdown
• Ride bike two miles home
  

Weekly Report - 9/13 - 9/19/2010

• 9/13 7 miles, 3 at8:22 pace
• 9/14 3.25 miles (in flats - rt. soleus started bothering me)
• 9/15 10 miles, 8 at 7:52 pace
• 9/16 7.56 miles, 1378' vertical
• 9/17 0
• 9/18 19.02 miles, 3812 vertical, 13:30 pace
• 9/19 7.56 miles, 1378 vertical
• Total 54.39 miles, 6568 vertical

I'm happy with the progress. For the trail workouts, my pace has been aggressive on the flats and uphills and prudent on the downhills. I'm very happy to be running this well on the trails. The track workouts are doing fine too.

Weekly Workouts

Great week. Hit all workouts except Friday recovery (walked instead).
Actually 5 more miles than last week, vertical is up about 950'. Paces were faster too.

• Mon - 5 on the track with 2 warmup.
  
• Tue - 4 easy - tight spot on calf
  
• Wed - 7 on the track with 2 warmup/warmdown. 7:52 pace, last mile in 7:12. Started conservatively with calf issue.
  
• Thu - 7.5 on trail
  
• Fri - Death of a friend - only walked
  
• Sat - 18 on trails, 3300'+ vertical, faster pace than last week (14 to 13 min/mile)
  
• Sun - 7.5 on trail - hauled on last uphill.
  
• Total - 53.3 miles, 6092 vertical
  

Last Week

• 8/30 - 2 mile warmup, 4 on track (8:15 pace)
• 8/31 - 2 mile warmup, 7 on track
• 9/1 - 4 barefoot easy in grass
• 9/2 - off - heel sore from running barefoot
• 9/3 - 5, about 800' vertical - El Modena Open Space - rocky and steep at times
• 9/4 - 16.93, 2962' vertical
• 9/5 - 7.56, 1378' vertical

August

Date	Mon	Tue	Wed	Thu	Fri	Sat	Sun
8/1							11
8/2		9		7.5	4	19
8/9		6		7.5	4		0.5
8/16	0.5	1	8	7.5	2	14	9.5
8/23	6	1.5	8	7.5	0.5		15
8/30	6	9

July

Date	Mon	Tue	Wed	Thu	Fri	Sat	Sun
7/1					4	16
7/5	7	4	12.5			8.4	14
7/12	10		4.75			11	3.85
7/19		11	10	5	5		11.33
7/26	3.5	10.5	0.5	2.5