Run Buffs Run!

Another easy run today before work. So apparently I ran 65ish miles this week, and it literally felt like I was doing nothing. I guess that will change when I start workouts again, but that felt ridiculously easy considering that this was my max limit not too long ago. I am going to begin doing some harder training this week!

Good run today at Coot Lake. It was really cold and snowy, but our pace stayed pretty brisk. I ran about 6:15ish average pace. I can't wait to start getting back into shape!

Really easy with strides at the end. I don't even feel my knee anymore!!!

I was going to do a workout today, but Wetmore decided to keep the team inside on the 200meter track, and didn't want me bending my knee in weird ways around the tight turns. Instead I ran a few miles up the creek path and did strides at the end. Good run!

Today was a middle distance run to South Boulder (Cherryvale). Everything felt good and I ran around 6:15's for most of the run. This was longer than my Sunday run, but I felt good!

Really easy run today by Marshall Mesa. I did some strides at the end.

Well, today was the first workout post injury. I was not expecting much seeing as I haven't run to any great extent over the last six weeks. I was assigned one to two (whichever I could handle) x 2k at 6:15 pace. When we started out and hit the mile in just under 5:00 mins and the 2k in 6:14. I was amazed at how easy and controlled the pace felt! On the next repeat, we hit 6:15 on the dot, and again, I didn't feel like I was working too hard at all. I asked coach Heather if I could join the rest of the crew (Wacker and Herzl) on their last repeat and she said I was fine. We started slow on the last repeat, so I jumped to the front and picked it up. Around 1200 meters, I realized I was all alone. The other guys dropped off the pace a bit, but I felt really good and decided to keep on truckin'. I hit the last repeat in 6:12, and I seriously felt like I could do a couple more. I really surprised myself today. Before I started I was ready to die, but it turned out being much easier than I would have expected. I guess this is good; it shows that I haven't lost much fitness and I can try to salvage a good 5k/10k time this track season. After the workout, we did omni, weights and core exercises. Feelin' great!!!

Just pool today. I don't want to jump back into the full swing of training too fast.

Ok, this run was one my best ever long runs. I started out at fairly easy pace for the first eight miles (49:50), then slowly squeezed it down the second half (running "Vaughn style"). I ended up running 135:30 for sixteen miles, so I guess I really cranked that second half (5:42 pace!) I think time off just makes me fitter haha.

I went really easy today to recoup from yesterday. I did 7x140 meter strides at the end, too!

Today was a 3-2-1 workout, consisting of 7x(300m, 200m, and 100m) with 200 meter rest between each interval. We were assigned 49's for the 300's, 32's for the 200's and 15.5's for the 100's. The workout did not seem too hard, but it was weird to get running fast again. I have not ran with any pace for quite a while, so this felt good. We hit target pace for all intervals, but accidently hit a few 47's and ran one interval of the 100m at mid 14. Besides that, we did omni and weights. Tommorrow is an AT run. I am guessing it will be pretty fast (5:15 or faster for 8k-9k). Hopefully I won't die!

Today was a 9k AT run at Potts field. My legs felt really tight today seeing as yesterday was my first workout with any substancial pace. I have never ran 9k for an AT either, only 8k, so this was a new endeavor. It was windy, too, which would make matters a little tougher. We started out fine at 5:15-5:20ish pace and it felt great. Slowly people began to drop away after mile three to four, but I still felt good so I kept on rolling. I ended up finishing in 29:55, just under 5:20 pace for the whole run. I think the wind slowed times by about five seconds per mile, too, so I was happy with the effort. I felt like I was just riding the "threshold wave", never too fast, never too slow, just haging in there. We did 4x150 meter strides at the end, too. Tommorrow my run will be a glorified walk. We have been putting some good work in and I need to make sure to rest properly to prevent injury.

Really easy today. My calfs are ridiculously sore from the track workouts this last week. I did a lot of stretching and some core work, too.

Alright, today was the first decent track workout of the season. I was assigned 4x1k repeats at 2:50 pace. Everyone else in my group did the workout this morning, so I did the workout solo. Luckily a lot of people from the team were down at the track to provide some support...loved that! I started out way too fast, running the first 100 in 15, but I slowed a bit and settled into pace. Between intervals I had 400 meters rest. I hit almost every split on pace, except the first one which I hit in 2:49. This was a good workout!!! I hope to be able to maintain this pace for the 5k at sea level later this season, so I need to get a good feel for the pace now. I definitely felt the last week of hard work, but I managed to cruise through ok. Later we did omni and lifted weights. Good day!

Easy run this morning before work. I swam a bit afterwards, too.

Today was the weeks long run, and we went to The Grange. I felt ok, a bit tired, but I could hang in. I ran 1:32 for the whole run, and felt pretty tired afterwards. Tommorrow will be easy.

Easy run today up the Boulder Creek path up into the canyon. My left calf is super tight from all of the track workouts this last week. I need to get working on that. 

Today was a good workout. We did 4-2-2-4's, meaning 400 in 63, 200 rest, 200 in 30 then 400 rest. This did not feel too hard, and we hit all the splits in time. At the end I got a bit carried away and ran 28.5 for a 200, but I toned it down afterwards. My calf is really tight again today. I had it massaged out before practice and it felt good during the workout, but afterwards it really tightened. I will do a lot of stretching and foam rolling. Oh...on another note, Wetmore might throw me in a 3k this weekend at Potts. As long as I feel good I am fine with running it. Hopefully I can run fast!

Today was a good medium paced run at The Tank. It was really windy and hot, but overall I had a good run. My calf hurts a bit, but I wore a compression sleeve so everything was ok. I will probably run very short tommorrow.

Really easy today in south Boulder. I could feel my calf a bit, but I massaged it out like crazy. There is a bit of a knot from all of the trackwork we have been doing. I just need to be ready for Saturdays race.

Well, today was a shakeout for my 3k tommorrow. I can't really believe that I am racing this soon, but I guess I will try my hardest and hope for the best! 3k...that's pretty short anyhoo...haha:)

Well...today was my first ever 3k off two weeks of training. I ran 8:57, which is ok considering it was windy and cold. I definitely feel that I could have run faster given a bit more speed work and training (and a sea level race :)). I had no real kick either. Aerobically this was not too hard, but I am not in the groove to run really fast quite yet. My calf hurt a bit during the race too. I really need to pay close attention to this.

Easy run at the Highline Canal today. My calf seemed to stretch out, but I could definitely feel it for most of the run.

Siiiick...my calf is really swollen and hurts quite a bit. Man, I just love this sport sometimes. I can't get in any kind of groove right now.

An hour of swimming! Back to the pool!

I ran three miles today and swam for 45 mins. My calf feels a bit better, but not great.

I ran to the rec center, swam for forty minutes, then ran back.

Really easy today up the Boulder Creek Path today. I swam for half an hour afterward, then did core strength drills.

Only swimming today. I have given some thought to this track season. It is unrealistic to expect any extraordinary times, so I am going to keep my focus on getting well for XC next season. I pushed too hard earlier this season, and I am paying for it now. I have learned a bit about where my limits lie, and how to train in the most efficient manner to avoid injury. Before all of this, I felt like I would never be injured. Haha...well that definitely caught up to me. I honestly think that consistent 65-70 miles/week can get me where I want to be, so I plan on training at this level to avoid injury.

My calf felt a lot better today. I could have kept going, but I decided to keep it short to keep from further injuring myself.

I ran up the creek path today and did a few strides on grass at the end. Surprisingly, my calf didn't hurt at all!