Wednesday, September 19, 2007


Thousands in the park.

9/29/2005 3:42, 3:49, 3:49, 3:49, 3:34.

10/3/2005 3:41, 3:38, 3:38, 3:40, 3:30

9/20/2006 3:37, 3:25, 3:21, 3:20, 3:16, 3:16

and today
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.

That's after a grand total of 6 runs in 8 weeks, and nothing fast since, a whle ago. so, i'm mildly psyched. If i can end this (lost) season in no worse running form than last year, it's a win, and the base training is better this year (i hope i didn't put in all those hours for nothing). I think if i'm lucky, I could run 6 in a couple weeks at 3:40, :34, :28, :22, :16, :10. But given my lack of time running, i'd be pretty happy to just do the same as last year.

Foot hurt bad, quad was fine. Didn't notice.

I'll see what tommorrow brings.

Monday, September 17, 2007

the long road to recovery

So pulled a quad back in late july. Then as i rehabbed that, i somehow sprained my foot. So the training has been prety squashed. Basically, I've been biking. Lot's and lots of biking. Lately I've started running a little, which basically feels like my left foot is running on, oh, say, medium size round rocks?

That said, here's what's going on:
Today, 4.5 miles, 35 minutes (7:50/mile). Core workout (push-ups, no-weight full squats, situps, side situps, back extensions, start at 10 each, then 9, and so on), then 26 minutes of roller skiing. That part really hurt.

Yesterday: Intervals on the bike. There's a hill by my house, it's like a 600 vertical foot climb. I did that 3 times, (13(warmup), 11, 10) then did the top 2/3 twice (5.5 minutes, harder). Before that, set up a race for the kids, plus 1.75 hours riding.

Last week, mainly just ran, painfully, like30-40 minutes per day, and last week, a couple long rides, including a 75 mile day.

The prior weeks look like that, but more riding, less running.

School is great. good classes, great kids. challenging as i teach 3 different classes back to back to back.

Hopefully the foot is healing up. Not clear that it is. But i'm hopeful.

Basic fitness: high.
Biking: Pretty good.
Speed running: shit.