I am quite pleased with the progress I have made in the past three weeks. I had my first strong 'speed drill' which is what I call a fast-paced 5k training run. I also ran a very strong 24k long run today, a run in which I felt myself feeling very strong in the latter part of the run. This also marked the fastest 21.1k run I have had since the May 2011 Not So Hilly Half Marathon, which is likely best technical run I have ever had!
Meanwhile, the weekly mileage is increasing on a gradual basis, and my runs are picking up speed as well. Most importantly, the back pain has reduced significantly, weight continues to drop, and I generally feel strong during most runs. I would have to say that right now, I feel I am in better shape than I was on Sept 25, 2011, the date I ran my last marathon. Will continue with gradual progress to increase distance of weekly long runs, as well as the general speed of all runs.
2/15/13 fri 6.00
2/16/13 sat 1.60
2/17/13 sun 15.00k in 2.01.00
2/18/13 mon 5.40
2/19/13 tues off but 4 k walk
2/20/13 wed 14.00
2/21/13 thur 4.00
2/22/13 fri 3.40 terminated run early due to knees
2/24/13 sun 8.00
2/25/13 mon 6.40
2/26/13 tues 4.00
2/27/13 wed 10.00 afternoon 5k 39.41; evening 35.14
2/28/13 thur 4.00
3/1/13 fri off but 4 k walk
3/2/13 sat 7.60 strong evening run
3/3/13 sun 9.00 sluggish, cut long run short
3/4/13 mon 1.40 terminated run early due to exhaustion/knees
3/5/13 tues off - exhausted
3/6/13 wed 12.00 k in 89.15 felt sluggish
3/7/13 thu off extremely stressed out - poor sleep
3/8/13 fri 3.60 terminated run early due to exhaustion
3/9/13 sat 24.00 k in 3:05:45 strongest run of year!
recap:
Jan 01 - Feb 02, 69.0 k
Feb 03 - Feb 09, 36.0 k
Feb 10 - Feb 16, 7.60 k sore ankle
Feb 17 - Feb 23, 41.8 k
Feb 24 - Mar 02, 40.0 k
Mar 03 - Mar 09, 50.0 k
2013 Personal Bests
fastest 5K = 35.14 on Feb 27
fastest 21.1K = 2.47.00 for the first 21.1k of my March 9 run
longest run = 24 k on March 9
longest week = 50k early March
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