|
Fri 27th Dec
Dec 27
|
Sat 28th Dec
Dec 28
|
Sun 29th Dec
Dec 29
|
Mon 30th Dec
Dec 30
|
Tue 31st Dec
Dec 31
|
Wed 1st Jan
Jan 1
|
Thu 2nd Jan
Jan 2
|
|
-
|
-
|
-
|
3.1mi ,
24:15
Run - Easy
1) 1mi - 8:13(8:13/mi) 145cal 7.3/8.93mph 2) 1mi - 7:38(7:38/mi) 146cal 7.85/8.83mph 3) 1mi - 7:34(7:34/mi) 149cal 7.93/9.08mph 4) 0.11mi - 50(7:26/mi) 16cal 8.08/8.14mph Okay so walked around a bunch thursday/friday and foot hurt so was not running which was making me sad. But sitting on train all day saturday was good for it I think, as was time generally. And being on feet all day yesterday + today was not as bad for it as I would've guessed. Still wasn't feeling 100%, but I kinda just wanted to the endorphins and mental satisfaction of going for a run, so I decided I'd head out for a little 3 miler, and so I did this and it was nice and good and felt foot a little but not too bad and never got worse. I'd give an 85%. Also it was warm (like 50) bc fucking climate change, but hamstrings felt fine so think I do just need to be doing more thorough warmups in the cold. Anyway, only ran 20 miles last week but hopefully can hit 30 this week.
 Add a comment
|
5mi ,
36:43
Run - Easy
1) 1mi - 7:49(7:49/mi) 149cal 7.67/8.64mph 2) 1mi - 7:01(7:01/mi) 146cal 8.55/8.97mph 3) 1mi - 7:04(7:04/mi) 143cal 8.48/9.89mph 4) 1mi - 7:16(7:16/mi) 151cal 8.25/9.04mph 5) 1mi - 7:31(7:31/mi) 149cal 7.99/9.02mph 6) 0.01mi - 1(3:53/mi) 15.44/8.16mph Damn, foot hurt a bit on this and left groin also hurt a good bit, probably bc of limping from foot pain. Stopped and stetched at 2.5 but still was hurting on the way home. Not so good. Bummer. 88 miles for the month of december, which is the first time I've ran under 100 miles in a calendar month since February 2020 coming back from stress fracture, which is actually kinda crazy. Hopefully will be running more in january but probably won't be running tomorrow given how body is doing. Just when I'm like 'how much should I be grinding' I get hurt and want to grind again. Alas.
Add a comment
|
0mi ,
20:00
Cross - Strength
Since foot + groin hurt yesterday, decided to do some strength today instead of running. Honestly was good, have let left posterior chain get weak over past year and a half, and probably especially this fall, so good to get back on the ball. 2xweek is a lot to ask, and I'm not gonna start lifting, but do think for this build at least, and probably I should keep this incorporated, I'm gonna do 1 session of bodyweight strength every week bc I do want to stay healthy and it feels good and clearly my body needs it right now. So!
Add a comment
|
4.1mi ,
32:38
Run - Easy
1) 1mi - 7:58(7:58/mi) 146cal 7.53/8.14mph 2) 1mi - 7:50(7:50/mi) 151cal 7.67/8.6mph 3) 1mi - 8:03(8:03/mi) 153cal 7.45/8.85mph 4) 1mi - 7:55(7:55/mi) 150cal 7.59/8.35mph 5) 0.11mi - 53(8:10/mi) 14cal 7.36/7.06mph Penn park lap with spollen. Grey and windy so glad to have company on this. Left foot hurt a little but not too bad and left hip was fine, probably result of my strength yesterday, so that's good. Unfortunately backlogging this and proceeded to then get sick.
Add a comment
|
|
Fri 3rd Jan
Jan 3
|
Sat 4th Jan
Jan 4
|
Sun 5th Jan
Jan 5
|
Mon 6th Jan
Jan 6
|
Tue 7th Jan
Jan 7
|
Wed 8th Jan
Jan 8
|
Thu 9th Jan
Jan 9
|
|
-
|
-
|
-
|
-
|
-
|
0mi ,
10:00
Cross - Strength
10min strength after sad run. Didn't really want to do a whole 20min bc of feeling crummy from pain.
Add a comment
4.1mi ,
32:01
Run - Easy
1) 1mi - 7:48(7:48/mi) 151cal 7.69/8.52mph 2) 1mi - 6:57(6:57/mi) 134cal 8.64/9.39mph 3) 1mi - 7:51(7:51/mi) 155cal 7.65/8.62mph 4) 1mi - 8:25(8:25/mi) 147cal 7.13/8.45mph 5) 0.13mi - 1:00(7:54/mi) 16cal 7.6/7.39mph Okay after 5 days off due to illness, feeling good to run again. Foot's been feeling fine, figured maybe this could be the real start to my spring 2025 / Broad Street training block. Good through about 2.5, left groin feels a little irritated, by 2.8 miles it was hurting and rest of run was fairly unpleasant. I might be cooked. We'll see. But feeling pretty unhappy with running right now.
Add a comment
|
-
|
|
Fri 10th Jan
Jan 10
|
Sat 11th Jan
Jan 11
|
Sun 12th Jan
Jan 12
|
Mon 13th Jan
Jan 13
|
Tue 14th Jan
Jan 14
|
Wed 15th Jan
Jan 15
|
Thu 16th Jan
Jan 16
|
6mi ,
46:09
Run - Easy
1) 1mi - 8:03(8:03/mi) 150cal 7.46/8.85mph 2) 1mi - 7:39(7:39/mi) 154cal 7.85/9.2mph 3) 1mi - 7:27(7:27/mi) 150cal 8.05/8.75mph 4) 1mi - 7:22(7:22/mi) 150cal 8.14/8.41mph 5) 1mi - 7:53(7:53/mi) 151cal 7.61/8.39mph 6) 1mi - 7:44(7:44/mi) 151cal 7.77/8.62mph 7) 0.01mi - 2(5:19/mi) 11.29/7.58mph Okay dub my groin is doing better. Not perfect, but strength from wednesday kicking in to an extent. Started feeling it around 3.5/3.75 miles in, so only about a mile longer than wednesday, but never got as painful as wednesday despite running on it for 2+ miles more, and kind of moved from groin down into like inner thigh, which I take as a good sign. Will run tomorrow probably, but tbd how long. Not unambiguous win, but hopefully a step in the right direction. God knows when I'll actually be able to run real mileage again though.
Add a comment
|
0mi ,
10:00
Cross - Strength
10min strength, trying to get that left glute/hamstring activating properly.
Add a comment
6mi ,
43:19
Run - Easy
1) 1mi - 7:31(7:31/mi) 149cal 7.98/9.29mph 2) 1mi - 7:01(7:01/mi) 149cal 8.54/9.56mph 3) 1mi - 7:12(7:12/mi) 150cal 8.34/9.35mph 4) 1mi - 7:02(7:02/mi) 148cal 8.54/9.54mph 5) 1mi - 7:17(7:17/mi) 153cal 8.24/9.14mph 6) 1mi - 7:14(7:14/mi) 152cal 8.3/9.41mph 7) 0.01mi - 2(7:27/mi) 8.06/7.64mph Okay yay I am getting better. Back to back 6 mile runs! Started to feel groin/hip area a tad. around 2.25, which wasn't great, but then not really until 3, and even still that discomfort was off/on until about 4 at which point is remained fairly steady but in front of the hip rather than side of groin, which isn't great but generally I think discomfort moving around is a good sign. Body is a little messed up but not big time injury. Beautiful morning on the river, light dusting of snow from night before and river partially frozen over! Or mostly frozen over, but some patches weren't. Anyway, yayayay. Only 16 miles on the week but ending feeling decent, tomorrow off and then hopefully can get thru 4 miles on monday without any pain/discomfort!
Add a comment
|
-
|
3mi ,
22:37
Run - Recovery Run
1) 1mi - 7:35(7:35/mi) 150cal 7.92/9mph 2) 1mi - 7:24(7:24/mi) 146cal 8.11/9.5mph 3) 1mi - 7:35(7:35/mi) 152cal 7.91/8.62mph 4) 0.01mi - 3(5:42/mi) 10.52/6.82mph Super short run. Wanted 4 but hung out with julie after work at Little Pete's so got home quite late and needed to make dinner after this so decided to cut to 3, which is barely a run but oh well. Felt pretty solid though, left psoas gave me a little trouble but honestly better by end than beginning and
Add a comment
|
0mi ,
8:00
Cross - Strength
Only 8 min bc pressed for time, hopefully gets me through tomorrow's run. Will do more strength on thursday when I don't run.
Add a comment
7.1mi ,
51:09
Run - Easy
1) 1mi - 7:51(7:51/mi) 149cal 7.65/8.27mph 2) 1mi - 7:17(7:17/mi) 149cal 8.24/8.91mph 3) 1mi - 7:13(7:13/mi) 140cal 8.31/9.41mph 4) 1mi - 7:07(7:07/mi) 152cal 8.43/9.41mph 5) 1mi - 6:48(6:48/mi) 145cal 8.82/9.96mph 6) 1mi - 7:08(7:08/mi) 150cal 8.41/9.46mph 7) 1mi - 7:09(7:09/mi) 150cal 8.39/9.37mph 8) 0.09mi - 36(6:59/mi) 11cal 8.6/8.58mph
Add a comment
|
5.8mi ,
43:00
Run - Easy
1) 1mi - 7:31(7:31/mi) 148cal 7.99/9.62mph 2) 1mi - 7:33(7:33/mi) 154cal 7.95/9.75mph 3) 1mi - 7:25(7:25/mi) 151cal 8.09/8.72mph 4) 1mi - 7:17(7:17/mi) 154cal 8.24/8.91mph 5) 1mi - 7:38(7:38/mi) 150cal 7.86/8.68mph 6) 0.78mi - 5:36(7:14/mi) 116cal 8.3/8.66mph Easy bartram's in the midday sun. Chilly but beautiful. Despite strength yesterday, left psoas was fairly upset on this, though didn't get any worse throughout the run. Hopefully day off from running + strength tomorrow do it some good. Glad I know how to manage psoas issues, but don't really want to deal with 1-2 months of psoas issues. Legs evidently are ready to start training though given paces I've been running past few days. Almost at last week's mileage and it's only wednesday!
Add a comment
|
0mi ,
12:00
Cross - Strength
Strength time.
Add a comment
|
|
Fri 17th Jan
Jan 17
|
Sat 18th Jan
Jan 18
|
Sun 19th Jan
Jan 19
|
Mon 20th Jan
Jan 20
|
Tue 21st Jan
Jan 21
|
Wed 22nd Jan
Jan 22
|
Thu 23rd Jan
Jan 23
|
6.5mi ,
43:41
Run - General
1) 1mi - 7:52(7:52/mi) 150cal 7.62/8.75mph 2) 1mi - 7:10(7:10/mi) 153cal 8.37/9.73mph 3) 1mi - 6:45(6:45/mi) 152cal 8.89/9.54mph 4) 1mi - 6:15(6:15/mi) 148cal 9.59/10.23mph 5) 1mi - 6:13(6:13/mi) 151cal 9.65/11.69mph 6) 1mi - 5:50(5:50/mi) 142cal 10.28/11.54mph 7) 0.5mi - 3:35(7:12/mi) 74cal 8.33/10.69mph On my grind run. Wanted to grind bc am antsy to begin building fitness and also I want to run hard. Started run though and legs did not feel too hot, probably partly bc was slightly underdressed bc weather was warmer but not warm enough for what I was wearing, and psoas wasn't feeling 100%. So was a little bummed about that, but then like 1.75 miles in started to feel better and roll a little, and by the start of mile 4 I was having a good time. Stopped at the top of ssb towards end of mile 5 and chatted with will newman for a bit, and then grinded to get that 5:50 mile uphill on spruce street, which felt good and glad to see I perhaps have some fitness? Then jogged in last half mile. Good stuff. Psoas honestly felt a little better at faster speeds. Definitely think actual speed would be bad for it, but maybe more efficient/smooth running form is good for it, idk. Anyway, glad this worked out and felt really nice, really good to run kinda hard. 22 miles on the week & hopefully 8 more tomorrow!
Add a comment
|
7.7mi ,
58:55
Run - Easy
1) 1mi - 8:00(8:00/mi) 147cal 7.49/8.91mph 2) 1mi - 7:38(7:38/mi) 151cal 7.86/9.29mph 3) 1mi - 7:31(7:31/mi) 155cal 7.98/9.85mph 4) 1mi - 7:42(7:42/mi) 149cal 7.8/8.16mph 5) 1mi - 7:39(7:39/mi) 153cal 7.84/8.54mph 6) 1mi - 7:45(7:45/mi) 153cal 7.74/8.6mph 7) 1mi - 7:28(7:28/mi) 145cal 8.04/9mph 8) 0.68mi - 5:12(7:36/mi) 101cal 7.89/8.62mph Easy 7.68 miler to finish off the 30 mile week. Gloomy out but not too cold so I mostly enjoyed. About a mile in did role my ankle from not paying attention to sidewalk and had to stop for a sec, but then was fine. During mile 4 though left knee started having some sharp pain, kept running, pain came back, stopped and stretched a little, then came back one more time but not as bad and was able to finish up run fine on that front. But, around 6.5-6.75 left hip flexor did get pretty tight and by the end was probably affecting my stride a bit. So not great, but in the grand scheme of things still making progress, and longest run since messing up my foot the day after christmas so that's good too. 30 miles on the week! Hopefully more next week.
Add a comment
|
-
|
0mi ,
Cross - Strength
post run strength. yktd
Add a comment
4.1mi ,
34:24
Run - Recovery Run
1) 1mi - 8:40(8:40/mi) 147cal 6.92/7.53mph 2) 1mi - 8:27(8:27/mi) 153cal 7.1/8.1mph 3) 1mi - 8:20(8:20/mi) 149cal 7.21/8.35mph 4) 1mi - 8:11(8:11/mi) 153cal 7.33/8.83mph 5) 0.09mi - 47(8:44/mi) 13cal 6.87/6.87mph Oof baboof.
Add a comment
|
6mi ,
47:28
Run - Easy
1) 1mi - 8:01(8:01/mi) 146cal 7.48/8.97mph 2) 1mi - 7:53(7:53/mi) 149cal 7.61/8.18mph 3) 1mi - 7:49(7:49/mi) 154cal 7.67/7.95mph 4) 1mi - 7:52(7:52/mi) 154cal 7.63/8.18mph 5) 1mi - 8:02(8:02/mi) 149cal 7.46/8.56mph 6) 1mi - 7:48(7:48/mi) 150cal 7.7/8.52mph 7) 0.01mi - 2(6:36/mi) 9.1/7.64mph Penn park laps in the cloudy 19 degree weather. Way more enjoyable than last night's run though, being light out helps a ton. Penn park laps were pretty mindless which was pleasant. Legs felt better than yesterday though not amazing, slightly worried about tuesday night workouts in the future but oh well. Am going to try out the Ott Center tomorrow, probably just 4xmile at threshold, but we shall see what the future holds. Oh I guess relevant to that, left psoas did start bothering me around half a mile in and I was like 'wtf' but then went away and I felt fine, so that was dope.
Add a comment
|
-
|
-
|
MS