Week 2 (8/4 - 8/10)

The emphasis this week will be to ramp up the mileage at a sustainable progression, while incorporating track workouts back into my life. In the past I have been able to get away with a 10 mile increase per week, especially when ramping up for a half or full marathon, but I wouldn't recommend it. It's far above the 10% mileage increase "they"suggest. If I wasn't racing since I was 10 years old and running competitively all these years, I would more than likely be looking at injuries.


Monday - 8/4
Mileage - 9 miles
Time/Pace - 55 min/7-6:45
Route - Horse Trail Opening
Comments: This was a night run, and a little faster then last week's runs, especially on the way back.  One reason for this...my trainers were being washed, so I defaulted to my flats for a weep of fun.  Time to time, I enjoy going out for a quick 9 - 10 with flats, and really attack the hills...balls of glory style, and then chill on the downhills.  Run felt good, knee is still tender, ankle is getting stronger.

Tuesday - 8/5
Mileage - 5 miles
Time/Pace - 36 min/7 - 7:30
Route - White Heaven Parkway Babies
Comments: So this was a lunch run - gotta-get-it-in session before the baseball game this afternoon. Typical hot mid-day runs usually bother me but recently the weather has turned for the better, and cool me off a little bit.  I'm developing this shoulder pain when I start my runs - it seems to start from the upper back and wraps around to right below the collar bone.  I'm convinced it has to do with the new work.  Ankle is alright.

Wednesday - 8/6
Mileage - 9
Workout * 2.5 mile warm-up.
1 x 1600 (5:15) (400 meter rest)
1 x 1600 (5:13) (400 meter rest)
1 x 800 (2:36) (400 meter rest)
1 x 1600 (5:10) (400 meter rest)
1 x 400 (75 sec)
2 mile cool down
Comments: I felt pretty good during this workout, I'm not in shape yet to cover 100%, but I'm getting there. My main goal in training right now is to stay healthy and keep my miles in check.

Thursday - 8/7
Mileage - 8 miles
Time/Pace - 7:20
Route - Hills Roots & Indians
Comments: I've been getting in a pattern where I incorporate some hills on my post work-out runs, it feels good, and as long as I take it easy and work through trails at a reasonable pace, my legs tend to feel OK. Left knee (inside tendon) is still feeling tender, but not enough to hurt - I have to watch it carefully.

Friday - 8/8
Mileage - 6 miles
Time/Pace - 7:30
Route - White Heaven Parkway babies
Comments: Friday night fun run, all systems go...looking forward to beers and Whiskey.

Saturday - 8/9
Mileage - 5 miles
Time/Pace - 10
Route - Great Falls trail run
Comments: My old teammates from the AU Track & Field/Cross-country days decided to get together for a fun run in great falls VA.  Reminds me of difficult run for our Sunday long run days.  Great to see these guys...we ran 5 miles in about 50 min.  Carla took one for the team and rolled with us, yes, I she wasn't biggest fan this morning, as I told her it'd be 3-4 miles eeeaaasyyy.  This was actually good, I needed to chill my mileage down...my legs are a little banged up.

Sunday - 8/10
Mileage - 8.5
Time/Pace - 6:30 - 7
Route - AU connector
Comments: This was a pretty good run, a little hot, a little late in the day but ok...started from my old stomping grounds...AU baby! I really picked up the pace after I got off the canal and gunned it up gtown trails to AU.  Knee is alright, ankle is alright.

Total Miles: 51