December Recap

With a planned week off after my November 5k my weekly milage for the last week of November through December was 12, 17, 3 (caught the flu for a few days), 17, 15, 17. I'm going to start a 16-week 10k training plan with a Sunday long run tomorrow. I'm not really ready for racing indoors so I think I'm back to a 2-season year -- at least for this go 'round. I plan to run a mile at the last Thursday Night at the Races at the Armory in late February. Likely in heat 10-of-ten or something as I'll probably be lucky to break 6 minutes.

Indoor Season Kickoff

I had originally planned on doing 2 24-week "seasons" per year (straight out of Daniel) but I now plan on 3 "seasons" per year: a July-Nov fall season, a Dec-Feb winter/indoor season, and a March-June spring season. After taking a week off after my mod-Nov 5k I did an easy 50% week (12 miles over 4 sessions) and I'm now in the midst of an easy 75% week. I started with one hour on the treadmill Sunday (6.7 miles) and a 20-minute treadmill recovery jog on Monday. Tuesday I had planned on an easy 4 miles on the treadmill but my pulse was way too high so I cut it back to another 20-minute recovery jog. A lot of coughing going on at home so maybe I'm on the verge of something. I'll likely skip running the next two days and try for an easy 4-miler again on Friday.

McMillan Running Dot Com

Lot's of good info and an interesting calculator at www.mcmillanrunning.com. I like the ranges given for the various paces and the "equivalent" times for various race distances seem more realistic then Daniel's.

Montclair Goodwill 5k

Ran 21:35 for the Montclair Goodwill 5k on Saturday. Split were something like 6:28, 6:58, 7:28. Tried to go slow for the first mile but it was somewhat downhill and everyone else was just booking. And I forgot to charge my Garmin so that was of no use. The second half of the second mile was uphill and it got the best of me. Overall though it was a success. The goal I set for this was several months ago was sub 7:00 pace and I did 6:57 so that was great. Time for a week or two off and then more endurance work and some indoor racing perhaps.

Upcoming 5k

I plan to run a 5k this coming Saturday and then call it a season and take a week or two off. Just going to do a couple easy runs Tuesday and Thursday this week. Feeling a little run down right now so hoping an easy week will leave me rested for the race. We shall see.

6 months in, 2 years to go...

... and things have gone pretty well...

1. Have been running regularly and getting fitter.
2. Have gone from 168 pounds (in January) to 157.
3. Despite the aches and pains haven't had any real injuries (knock, knock, knock).
4. Have generally taken it slow and steady -- except perhaps for the last two weeks.
5. Have gotten in several 8-mile runs -- tying my longest ever -- and was still able to run the next day.

Some possible goals for the next 6 months (and a bit more) ...

1. Work up to 14 or 15 miles for long run.
2. Run to work one morning (14+).
3. Run some indoor races in January or February (NJ USATF Masters Indoor 2/28).
4. "Qualifiy" for the Ridgewood Masters One Mile by running 5:30 before Memorial Day.
5. Run a series of sub-7-minute pace races: 5k, then 10k, then 15k or 10 miles.
6. Run 21:00 (6-minute pace) for 3.5 mile Chase Corporate Challenge in June.

And take it slow and easy (which probably eliminates number 4 -- and maybe number 6 as well).

Another year, another half dozen aches and pains...

1. Slight strain of right hamstring playing soccer this morning.
2. Soreness in left quad from overly aggressive tempo run last week.
3. General soreness in both big toes due to bunions.
4. Left shoulder tenderness causes left biceps tightness while running.
5. Right shoulder not much better.
6. Some tendenitis-like feelings along outside of left knee.