Week ending 28APR2024

Tough week.  Left leg was jacked, knee feeling like it had been hyperextended or something.  Traveled back to CO on Wednesday, so no running then and missed Thursday.  Just felt sluggish running all week.  Lowest quantity on the week for the year and it felt like it.  

Monday AM - 6.1 miles on the loop in Surprise.
Afternoon - about 97 degrees.  3.1 miles.

Tuesday - last run in Surprise, actually went ok.  8 miles.

Wed - travel to CO.

Thursday - off.

Friday - grudgingly back to it.  10 miles - dragging.

Saturday - 7.1 miles.  Raining hard the whole time.  

Sunday - 8.3 miles.

42.7 on the week.  First time in a bit I was wondering about what I have planned for running this summer and if it is a good idea (or if I am looking at getting dropped while pacing).   Will keep at it nonetheless.  

Week ending 21APR2024

Not a great week.  Monday - Thursday was 4 miles in the morning, 4 miles in the evening.  My right knee was suddenly angry, almost as if I had hyperextended it.  Friday was just 4 in the morning.  All these runs were slow, gimpy affairs, but somewhat small victories in getting the run done.  

Friday night was a Roger Clyne gig at the Rebel Lounge in Phoenix.  First time seeing that guy out of the state of Colorado.

Saturday was 8.8.  Sunday was 10.4.  I am sorta keeping the knee together, but sorta not.  

Will toggle through 900 miles on the year on Monday.

Roger Clyne - PH Naffah - The Rebel Lounge PHX AZ 21APR2024

Mexico
Hello New Day
Down Together
Horses
Wanted
¡Americano!
Marie
Your Name on a Grain of Rice
A Little Hungover You
Lemons
Counterclockwise
Maybe We Should Fall in Love
Tell Yer Momma
Green & Dumb
Banditos
Mekong
Noisy Head
Nada
Leaky Little Boat
Switchblade
Blue Collar Suicide

Wrapping up the week 14APR2024

Really up and down week.  I either felt pretty good or completely meh.  Both physically and mentally.  There is plenty of reason for that, but it was still a ride.

Wednesday - Got warm (90 plus) but I moved the seven mile loop well for it (7:42 ave).   7.1 miles.

Thursday - Mid day, 4.4 miles.  Hot.  
Evening - 93.  4.1 miles.  Slow.

 

Friday - 3 miles.  And it was barely that.  Fried.  

Saturday - got back at it a bit.  8 miles and started to move well at mile 5 (8:15 until then and then the music got good so it was sub 7:30).

Sunday - in Chicago, well, Deerfield actually.  Post flight ... I slogged slowly in the humidity and the nearby preserve.  Nice day but I was feeling pretty meh.  10.1  I was done at 8 but I did the extra 2.1 to just round it to 50 for the week.  

Tuesday 09APR2024 - 100 days into 2024

Today is the 100th day of 2024.

I think I can say I have done some things to progress my fitness in the first 100 days - meaning I am in better shape than I was on January 1.   I could be making that up though and I am just enjoying some quicker running being in the desert, and at a lower elevation.

I am sitting at 799.6 miles on the year as I write this - meaning I have averaged about 8 miles a day.  I have had five days off (2 in the last 10 days actually).  I haven't checked, but I am getting a bit more on the regular with "hard" days versus just churning out miles.  

Monday - 6.3 miles, on a fartlek.  Ending up averaging about 7:20.

Tuesday - 7 miles.  Hot - 85 degrees so nice and easy.  8:20s.  

Need to stick to the leg routine if I am to have a prayer this summer.

Sunday 07APR2024

Dragging a bit today, but managed 10.3 at an okay pace (8:20).  Just felt tired throughout.  Finished the week at 60 plus - a minor accomplishment given I missed a day.  786 on the year.  

I skipped the calisthenic routine - just too tired to do it and feeling a bit gimpy in the upper legs to do it.  There is a bit of me feeling the load of 46 something miles in the last four days - and that is good. 

It was a good week for missing a day.  I managed some miles and some solid efforts in there (mostly with the 3 x 5 earlier in the week). 

Spent most of the rest of the day relaxing and reading, but kept sort of snoozing out.  Got in a couple mile walk at sunset.  

Saturday 06APR2024

Thursday day - mid day - 7 miles.  Started a routine this AM of basic calisthenics, focused on the legs ... as weak as it sounds, it was things like going to my knees, and then getting up like a lunge on each side a dozen times, and some basic dumbbell RDLs.

Later afternoon - 5 miles with strides (20 on, 1:40 jog - so on 2 minutes)

Friday - mid morning - 4.5 miles.  I did the routine again, but I can tell I am already a bit sore from it from yesterday.

Later afternoon - a dragging 7.6 miles.

ATU, the Lucho and Tawnee podcast announced they are shutting it down for a bit.  I have been listening to that for over a decade, and if I recall correctly, I may have even been a cohost for an episode.  I don't think I have ever missed an episode.  It has been a cool ride with the two of them in my ears for a lot of runs.  If you have never heard it, go back and spin a few.

Saturday - 12.1 miles.  I was feeling sort of draggy to start so I decided I nudge the gas a hair for a mile and then relax a mile - just to break it up mentally.  It ended up being a good run, averaging just about 8 minute pace when it was going backwards after the first four.  I did the last mile with strides (20 seconds on, and then 1:40 jogging - so on two minutes).

Catching up 03APR2024

Monday (25MAR) - 6.2 miles along the ditch, solo, slow.

Tuesday - with GW in the AM.  8 miles around kids practice (AM practice this week as they have Spring Break).

Wednesday - 8 miles around practice

Thursday - 8.3 miles, again, practice and with GW.

Friday 8.5 miles.  The drill.

Saturday - no running ... 3 or 4th day I missed this year.  Drove to AZ.  A 14 hour drive.  Possible to run post that, but I was fried and skipped.  

Sunday - stupid stiff from the drive.  Probably more the diet, dehydration than sore.  I did 11 and change to get the 50 mark for the week.  Buzzed a nice Surprise loop and was moving pretty good (right near 8 pace).

Monday - April 1 - felt a lot better that I got the run in yesterday.  A bit pressed for time and so kept it to an hour.  Did 3 x 5' back after 3.5 miles out.  I wasn't super quick (6:30-7:00) but I was getting some effort out of it.  7.1 miles.

Tuesday - 7.2 miles.  A lot warmer than I am used to but I managed fine.  

Wednesday - I got walloped with work.  I was just fried.  I could have made a run, but I punked out.  Day four or five off in the year.  Ended up wallowing a bit, but breathed on it a bit and managed to reboot.

I am recognizing more than ever a general leg strength issue I have.  For example, if I get down on my knees, and then need to come back up (like a lunge) I can feel the level of effort there - it is not a natural motion for me, I like to use my hands to drive the up.  I really need to be working squats, RDLs, lunges, etc.  This is especially true if I am going to be successful with a pacing job for Shad in a few months.  I have ignored the basic weight work and I need to make it a regular part of the routine.  I have said this before but have been poor at executing that.  

Will be in the desert for a bit ...