Training Log Archive: zerfas

Planned to run 20 miles today, instead ran the blue at Great Falls. Thought the course would take longer so went out for a regular run after finishing. Hurried to change and download before I cooled down to much. Not to bad of a run for me made some mistakes here and there, but not the usual real long mistake for one leg. See the Split list. Say people throughout the time I was running so really had to concentrate also with epunching and 21 controls had to remember which number I was on.

Ran more distance as time wise I was short. Ran part on the trail to get to the C&O canal were I ran 7:45-7:50/ mile on the packed dirt trail. Had to climb back out on the trail so this slowed me a bit. My toe did not hold me back eventhough it is still sore.

Blue - Splits

Run with 2 X of 2 min hard, 1 min easy, 1 min hard, 30 sec easy 30 secs hard. Probably ran the hard around 6:20 pace and the easy at 8:20/mile. This time I was able to schedule the massage after the run.

easy run. I ordered new O spikes that will arrive in the next couple of days. I think the shoes being so worn out may have contributed some to my toes demise.

After the two tougher workouts ran easily. In the past couple of weeks I think I improved a bit. Ran a mile in 7:40 very easily.

Ran 4 X one mile with one minute of rest. For the one minute rest just walked around the start/finish area. The rest of the distance is warm up and cool down. Ran the miles in 641 640 640 639. The times are a bit deceiving as I worked hard for the first one and coasted through the last one very easily. Probably not warmed up enough for the first one plus ran the first three alone and the last one with a group. Started early to get around the storm. My toes were OK to run on this time just a tad swollen when I took off my shoes.

First run of the day. Toes still sore; iced them a couple of times.

Ran 5 X 1000 at threshold pace ( 6:40/mile). First time doing any faster paced since the race. Went to slow for the first one then to fast then finally started to get it right. Wanted to a tad more mileage just my left toe was painful and I was changing my stride to compensate. Luckily my podiatrist has convenient hours. Times for the 1000's 4:10 4:00 4:07 4:06 4:06. Wanted to do some drills just to sore at this point. Icing it once I was home helped with the swelling. My mileage will start to drop back at this point as I incorporate more of the faster workouts.

recovery day. My Great toes feel better after my podiatrist worked on them last night. They are both beaten up from wearing to thick socks when running on the trail to keep my feet warm. Switched to my diabetic socks for orienteering this stopped any more from happening just at this point enough damage was done. Does not affect my running surprisingly as I can still push off with the toe. Both nails will come off; at least that is what the podiatrist told me replaced with nice new ones. Purchased new sneakers.