Weekly Report:

My goal this week was to hit the 35 mile mark and I accomplished that so I'm pleased with the week.  I have not felt run down like I did so many times when I was injured and did 35 mile weeks.  Overall the legs have felt good.  Of course they have been tired and some runs took a little more than others, but that is to be expected.  I didn't sleep well most nights this week but I still only missed 1 day of running.  

I rode once this week and I guess this is the one low point of the week.  The day I was going to ride I just didn't have the energy to do it early in the morning.  On Saturday I got started late so I only got a run in.  The goal this week is 3 rides and between 35-40 miles.

My two swims felt great.  I was able to swim 4,000 yards this week which is something I have not done for a long time.  I'm really trying to make it a goal to get at least 2 swims in a week.  

I also got in 3 evening workouts with the weights.  This is something I need to continue to improve.  It's a really important part of staying healthy with all the running/biking/swimming I do.  It is sometimes hard to find the time in the morning to do it so I need to get better about getting 3-4 workouts in a week at night.

I have still been faithful about my stretching and rolling every night and have really tried to roll the foot multiple times a day just to keep it healthy.  I think the stretching and rolling has helped with my legs feeling more alive and reduced my stiffness.

This week I am shooting for about the same running and swimming time but an increase in the miles on the bike.  I am also going to get out on some trails this week and start doing 1-2 trail runs a week.  I've been holding off because of the foot and the terrible experience I had on the trails in Flagstaff (I'll never forget that pain) but I think I am ready.

Overall I'm really happy with the week and how my body is responding.  Looking forward to another solid week and to some really good Thanksgiving Day food with my family!

6 easy miles this morning.  I was a little tired this morning and my legs felt it.  There was a little downhill on the run so when I came to that I sped things up a little but nothing too fast.

AM:  1 mile warmup, 1.5 miles speedwork, .6 mile cooldown.  I'm slowly trying to build some speedwork into my weeks.

After the run I did about 20 minutes of core/weights

Lunch:  Swim.  Felt really good with the swim today.  

I have been wanting to get back out on the trails for a while and I finally got there today.  Did about a mile to get to the trail and then about 2.5 miles on the trails out and 2.5 back with another mile to the house.  It is a different workout for sure but it was something that my legs needed.  Foot didn't have any pain on the uneven surface.  I wanted to ride after the run but I got an emergency call and had to take care of a patient.  I plan on getting in a ride tomorrow after my run.

I decided to do a time trial today and call it my Thanksgiving Day Turkey Trot.  I'm itching to race again so this was the closest thing to a race I could do.  I did a .6 mile warmup which was all uphill and once I got to the placed I wanted to start I stopped and stretched for a minute and then headed out.  I picked a route that was mainly slightly downhill with a little uphill.  It also had a place to turn around at about mile 2.5.  At the beginning I wasn't sure I was going to be able to keep the pace I wanted but after about a half mile I settled in and felt pretty good for about 2.5 miles.  At the turnaround it was uphill with a headwind and by that time I was spent.  My foot was a little tight so I stopped for about 10 seconds and stretched.  I stopped my watch so I guess I wasn't as fast as my watch said, but I'm going to not count my stop.  I finished as strong I could and ended up doing my 5k in 18:47 with an AP of 6:03.  I walked for a minute or so and then slowly ran it in which was another .8 mile.  

This was the first time I have really tried to run a 5k at a fast pace for a long time.  I wanted to see where my fitness was.  This was actually my fastest 5k so I was happy with how things went.  I decided I am going to do this the last Thursday of every month to track how my fitness progresses.  

I wanted to ride after but I felt like I needed to stay home and spend the day with my family.  So that's what I did.

Nice and easty 6 this morning.  I wanted to work the legs out after the run yesterday.  Everything was slow.  No soreness and legs felt pretty good today.  I didn't get a ride in again.  I think next week will have to be the week I start riding again.  It's been cold so I don't want to ride early in the morning.  It's just so much easier to run.

AP:  8:59

Long run day.  I have been lazy this Thanksgiving break so I didn't get going until about 8:40 this morning.  Overall I felt good throughout the run and could have easily done another 2-3 but I am keeping my long runs no longer than 12-13 for a while.  This will allow me to build a base and gradually increase my mileage to try to stay healthy.

I always look forward to Sunday to rest!