Weekly Summary –  155 “miles” (including XT minutes), 74 “running miles. A HUGE step in the right direction of recovery from my car accident, with running every day, big improvement in my hip/back problem, and a great workout on Saturday (8km at MP at altitude). Lots of aerobic work between the bike and running. Getting my feet back under me!

Day AM Workout PM Workout Quality Miles Total Miles XT
Monday 4M Reg + 60′ bike 2h10 bike 4 OFF
Tuesday 2M Reg + 80′ bike 5M reg + 2h10 bike 7.01 Legs
Wednesday 10M Reg 6M EZ + 60′ bike 16.01 Upper
Thursday 5M Reg 8M reg + 60′ bike 13.01 Back PT
Friday OFF, rest 10M reg 10 Hips
Saturday 8km prog avg MP (5’18/mile) from 90%-105% 3M reg  5 13.01 Core
Sunday 5M Reg 6M reg 11.01 Legs

Lunes, 3 Febrero, 2014 – 9am: Jog very easy to gym and then bike to warm up and then jog easy on treadmill. Felt okay, still a bit sore, some hitch in stride. Continued on bike for 90’ total. Total run 4M.

4pm: Easy jog to gym and then long bike. Total 2hr10.

Martes, 4 Febrero, 2014 – 9am: Easy run to the gym and then on the treadmill, 2 miles very easy but no limping and only mild pain. Felt good. Also on the bike to total 80’. Total run 2M.

4pm: Easy run around the park and then to the gym. Tacked on long on bike (2hr10). Total run 5M.

XT: Legs – felt very good, though tired from lots of biking.

Miercoles, 5 Febrero, 2014 – 9am: Easy run around the park. Felt okay but very slow. Total run 10M in 80’.

4pm: Ran to the gym and then on treadmill for 10km. Continued on bike for total of 90’. After, did upper body. Total run 6M+.

XT: Upper body. Felt good and hard.

Jueves, 6 Febrero, 2014 – 9am: Easy jog around the park before chiro treatment. Felt okay. Really deep work at chiro in glutes/low back. Felt much better after. Total run 5M, NT.

4pm: Easy run around the park and then to the gym. Mix of run and bike once there. A few short segments ~30 sec at ~5’00 pace to see how it felt to run faster. Not great. Total run 8M, total aerobic ~2hr.

XT: Back exercises

Viernes, 7 Febrero, 2014 – AM: OFF. Single today with workot tomorrow.

3pm: Easy run round the park. Felt pretty bad at first but much better after. Bought more advil. Helped a ton. Total Run 10M.

XT: Hips – left hip/lower back felt really good.

Sabado, 8 Febrero, 2014 – 1pm: Workout today. Ran around the park and then some to get 5km+ warmup. Stopped and did drills and a few strides. Workout was 8km progression run. Goal was to average marathon pace for the 8km, starting around 90% and working up to 100% with a few km right at MP in the middle. This was the first quicker running I’d done in a while, so I was a bit nervous going into it.

Started out at 3’34 and felt quite easy, next km increased a good bit to 3’24. From there, the next 4km were all right around MP (3’16-18), bringing me through 5km in 16’49 and 6km in 20’06.
For the last 2km I picked up the pace a lot and was running right around 5 minute pace. I tried to increase again with 1km to go (3’07 7th km) but didn’t have another gear. I was very tired. I maintained that pace and it was all I could do. Came through 8km in 26’19 (3’06 8th km).

This was a great workout and a huge step in the right direction. Really glad to be able to run fast again and glad to be able to run what was a pretty tough workout at altitude still. If you believe the conversion tables, 26’19 at 9300 ft above sea level is equivalent to 24’03.

Cooled down short. Total run 10M+.

Splits

Splits

1k

 3’34

2k

 3’24 6’58

3k

 3’18 10’16

4k

 3’17 13’33

5k

 3’16 16’49

6k

 3’17 20’06

7k

 3’07 23’13

8k

 3’06 26’19

5pm: Very easy 5km shakeout. Everything still felt smooth. Total run 3M.

XT: Core, 15’.

Domingo, 9 Febrero, 2014 – 9am: Easy shakeout to gym and back for legs workout. A bit stiff at first. Total run 5M.

4pm: Easy run around the park. Felt better than AM. Total run 10km, 6M+ in 50’.

XT: Legs. At the other gym because normal one’s closed on Sunday, so weights were a bit different. Tried to guestimate about the same.