Two Days Rest

My left shin is sore. Not terribly so, but enough that I took another day off. I’ll gauge it tomorrow to see if I can run on it. Last thing I need is a major injury this close to my next half.

Sunday Long Run

Did 9.13 at 9:51 min/mile pace today and felt great. Slowly increasing distance and speed is working well for me. I think I'll be able to hit my goal for the corporate cup March. Tomorrow will be a rest/recovery day.

Friday Tempo Run

Did a 5 mile tempo run today at 8:33 min/mile average pace. Legs/back felt great! Tomorrow will be a rest day and then the weekly long run on Sunday. I think I’m on track to be exactly where I wanted to be for the Corporate Cup!

Wednesday Speed Work

Did speed work today, here’s how it breaks down:

Distance	Pace
800m	8:34 min/mile
800m	9:14 min/mile
800m	8:13 min/mile
800m	9:14 min/mile
800m	8:00 min/mile
800m	9:05 min/mile
400m	7:04 min/mile

Overall, I’m pretty happy with my results today. I could have started a little faster, but I’m trying to be smart about this and reduce my risk of injury. Knees felt great. Back felt great! Tomorrow will either be a rest day or a recovery run.

Tuesday Moderate 5 Miles

Today I felt great! I ran 5 at a 9:36 min/mile pace and my knees and back felt wonderful! Tomorrow will be a hard 3, either hills or speed work.

I registered for my first marathon yesterday, too. Some old friends from high school and I are going to meet up in Baltimore and run the Under Armour Marathon on 10.16.2010! I will start training in earnest for it after the Corporate Cup. I’m really looking forward to it!

Great Run Sunday

I did 9.14 on Sunday at a 9:51 min/mile average including warm up and cool down. If you factor out those two, my total distance of actual running was 8.8 at 9:33 min/mile pace. I’m not far off my goal pace for the Corporate Cup in March! Both knees felt good and my back didn’t bother me either. I’ve got a bit of soreness in my calves & quads today due to DOMS. Today will be a rest day.

Six on Saturday

Ran a relatively easy 6.37 today at an average of 9:53 min/mile (including warm up and cool down of around 7 minutes total). It was mostly a fartlek run with the last 3/4 mile at an 8:00 min/mile pace that felt good. My back didn’t hurt at all and my knees seem to have benefited from the week off.

I’ve noticed that I seem to be transitioning from a heel striker to more of a mid-striker and was even hitting mostly on the front for the last mile. This has been without any real thought about it on my part, I tend to concentrate on turnover and body position rather than how my feet are landing. I’ll be paying more attention to that now, as I’m interested in what impact that may have on my overall running.

Recovery Run

My back finally felt good enough to get some easy miles in today. I did 4.2 at an average of 11:54 min/mile. Slow, but pain free. The last thing I want is to hurt my back again. I may run tomorrow, we’ll see how I feel.

Almost Recovered

I may try to run tomorrow. My back has almost healed and I think I could do an easy 3, it might actually help.

Back Injury

I pulled my lower back pretty badly lifting one of my kids so I'll be sidelined until at least Monday. I am doing good to walk right now.