Monday, November 24, 2014

11/22 & 11/24

4.28 miles outside with Neil on Saturday, feverish & in bed all day Sunday, 4.5 miles tonight on the treadmill at 9:35/mile. At least I did it.

Thursday, November 20, 2014

11/20

Easy run today--and boy was I tired! Foot still aching and I've been having some recurring problems with my right calf muscle.

3 miles; 9:24/mile

Wednesday, November 19, 2014

11/19

No run yesterday because my foot was aching so much. :-(

Speedwork today 8x 400-meter repeats. Not quite at my 5K pace at the beginning but I was getting there by the end! Had to start slow as always to stretch out my foot, so I did 8:34/mile for the speed part and 9:40 for the recovery. Worked my way up gradually until I was able to do 8/mile and 9:13/mile. As always, my stride feels so much more natural once I pass 8:30/mile or so--just like everything is working as it should.

Totals: 4 miles and 8:53 average pace for the whole run

Monday, November 17, 2014

11/17

I haven't updated in forever, mostly because it's been pretty glum running-wise. I did have plantar fasciitis, and it has been sheer hell. I had to cut running down to a couple of miles once a week, and it was awful every time I ran. I'm to the point now where I can run 4-5 times a week and do longer distances, but I'm still much slower than I used to be (I also managed to gain about 10 pounds--lack of running + depression about not running and then eating because I felt sad. Lots of biking and strength training just wasn't the same for me as running).

Anyway. I've missed charting my runs and I need the motivation it gives me; last week I ran 4 times but missed one of my planned runs and I just need to be accountable.

So.

4.5 miles on the treadmill today; 9:05 overall pace (I have to start no faster than a 10-minute mile and gradually work my way up over the first mile, otherwise my foot hurts too much to keep going). Stopped for water at 30 minutes when I was at 3.3 miles, which gave me a good point to time the last little bit, so 8:56/mile for the last 1.2 miles.