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Craig's Training Log

Posted Thursday, September 11, 2003

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Craig's Running Training Log

This training follows a 3 month layoff due to a torn achilles tendon, and issue that still isn't completely resolved.  Technically I'm supposed to be wearing a walking cast / brace for at least the first 6 weeks of this, but I am cautiously ignoring doctors orders and not only blowing off the cast, but doing some fairly light running just to keep my legs working until I have a little better idea what is really happening with my achilles.  As much as I can stand, I am keeping things fairly limited, but me personality requires me to run hard on a regular basis to see where I am at.  This is where the "10K equiv" notes come it.  This takes a run (or my best run for the week) and converts it to an equivalent time for 10K, with is my goal race distance.  This give me an indication of how my training is progressing.

Week 1

DATE

RUN DETAILS

MILEAGE

AVE PACE

Mon - 7/28/03

 

 

 

Tues - 7/29/03

 

 

 

Wed - 7/30/03

 

 

 

Thurs - 7/31/03

 

 

 

Fri - 8/1/03

 

 

 

Sat - 8/2/03

1 mile in 9:16 on treadmill.  Felt rough, but achilles didn't seem to be affected by the first run in 3 months. (10K equiv 1:06:27)

1 mile

9:16

Sun - 8/3/03

Planned off day to check achilles.  Felt normal, which isn't perfect.

---

---

Total

Best 10K equivalent 1:06:27

1 mile

9:16

Week 2

DATE

RUN DETAILS

MILEAGE

AVE PACE

Mon - 8/4/03

1 mile in 8:52 on roads.  Achilles feels mostly okay.  (10K equiv 1:03:35)

1 mile

8:52

Tues - 8/5/03

Planned day off.  Achilles get a bit sore at the end of the day.

 

 

Wed - 8/6/03

2 miles in 18:22.  Being very cautious with short steps.  (10K equiv 1:01:23)

2 miles

9:11

Thurs - 8/7/03

Off

 

 

Fri - 8/8/03

1 mile in 8:45.  (10K equiv 1:02:44)

1 mile

8:45

Sat - 8/9/03

Off

 

 

Sun - 8/10/03

Off.  Achilles sore from house and yard work.

 

 

Total

Best 10K equivalent 1:01:23

4 miles

9:00

Week 3

DATE

RUN DETAILS

MILEAGE

AVE PACE

Mon - 8/11/03

2 miles in 16:34.  Ran faster than I was planning on, pretty tough on last uphill.  (10K equiv 55:22)

2 miles

8:17

Tues - 8/12/03

Off.

---

 

Wed - 8/13/03

1 mile in 8:50 in treadmill.  Achilles a little sore from weights.  (10K equiv 1:03:20)

1 mile

8:50

Thurs - 8/14/03

Off.  Achilles good.

---

 

Fri - 8/15/03

Off

---

 

Sat - 8/16/03

Off.  Achilles bugging me a bit.  It actually seems better when I run.

---

 

Sun - 8/17/03

2 miles in 16:10, pushing pretty hard.  (10K equiv 54:02)

2 miles

8:05

Total

Best 10K equivalent 54:02

5 miles

8:19

Week 4

DATE

RUN DETAILS

MILEAGE

AVE PACE

Mon - 8/18/03

Off.

---

 

Tues - 8/19/03

Off.  Waiting on tomorrows doctor appointment.

---

 

Wed - 8/20/03

2 miles hard in 15:17.  Frustrated by my doctor appointment today, so I decided to ignore what I should do (nothing for 6 more weeks while wearing a brace) and run hard instead. (10K equiv 51:04)

2 miles

 7:39

Thurs - 8/21/03

Off.  Achilles feels fine from yesterday.

---

 

Fri - 8/22/03

Off.

---

 

Sat - 8/23/03

5K time trail - 24:03.  Trying to crack 24 minutes, but struggled in final mile.  (10K equiv 50:05)

3.1 miles

 7:45

Sun - 8/24/03

Off

 

 

Total

Best 10K equivalent 50:05

5.1 miles

 7:43

 Week 5

DATE

RUN DETAILS

MILEAGE

AVE PACE

Mon - 8/25/03

5K time trial - 22:13.  Got a walking cast today, which I wore for a while and just got frustrated with.  Achilles hurt all day, but the run fixed that. (10KE 46:16)

3.1 miles

7:10

Tues - 8/26/03

 2 miles in 16:26.  Intentionally going easy, but it felt faster than it really was. (10KE 54:55)

 2 miles

8:13

Wed - 8/27/03

 2 miles in 15:05.  Wearing old orthodics instead of brace. (10KE 50:24)

 2 miles

7:33

Thurs - 8/28/03

 Off

 ---

---

Fri - 8/29/03

 5K hard - 22:31.  Feeling a little flat, but last mile was fast and got me almost to what I ran Monday. (10KE 46:54)

 3.1 miles

7:16

Sat - 8/30/03

Off

 ---

---

Sun - 8/31/03

3 x 1 mile in 6:44, 6:34, 6:22.  Recoveries in 2:30.  HR at 204 at end of 3rd repeat. Weight 152, body fat 16-17%.

4 miles

7:25

Total

 

14.2 miles

 7:28

Week 6

DATE

RUN DETAILS

MILEAGE

AVE PACE

Mon - 9/1/03

Wasted from yesterday, achilles moderate.

---

---

Tues - 9/2/03

20 minutes on treadmill, gradually cranked up pace down to 6:00, and had a few minutes at up to 5% grade.  Quite hard.  Also short weight workout. 

 2.7 miles

7:25

Wed - 9/3/03

4 miles moderate in 28:10.  Amazingly easy for the pace.  Kept backing off but still got faster mile to mile.

4 miles

7:05

Thurs - 9/4/03

Worked late.

---

---

Fri - 9/5/03

5K hard in 21:20.  Ran hard right from the beginning, but just couldn't seem to get it going.  Split 7:20 and 7:05 before screaming mile 3 in 6:15.

3.1 miles

 6:53

Sat - 9/6/03

20 minutes on eliptical (tough 2 mile equivalent) + weights +2 mile running in 15:20 to loosen up the legs.

2 miles

7:40

Sun - 9/7/03

3 x 1 mile on dirt track in 6:22, 6:09, 5:59.  Much faster and seemingly harder than last week, but heart rate only topped out at 195.

5.5 miles

7:11

Total

 

17.3 miles

 7:11

Week 7

DATE

RUN DETAILS

MILEAGE

AVE PACE

Mon - 9/8/03

Achilles very sore.  Wearing light brace and taking Motrin.

---

---

Tues - 9/9/03

Playing it safe with achilles.  Very tired anyway.

---

---

Wed - 9/10/03

4 miles on some steep hills in Hilltop Park in 29:50.  Achilles so-so.

4 miles

7:28

Thurs - 9/11/03

 

 

 

Fri - 9/12/03

 

 

 

Sat - 9/13/03

 

 

 

Sun - 9/14/03

 

 

 

Total

 

 

 

 

 
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