Things are finally getting back to normal. My foot injury has subsided thanks to some rehab exercises, Alcis pain relief cream, and DMSO. I started running the last week of September and did easy mileage for five weeks (35, 60, 67, 86, and 91 miles). The last week I did my first workout, 4xmile threshold, averaging 4:58 with one minute rest. Followed by 5x200 fast.
The last two weeks we started getting some real work done.
11/2 - 14 miles
AM: 5 easy, 12x200 (R200jog) :31 average
PM: 5 easy
11/3 - 10 easy, blister
11/4 - 18 moderate, 1st 10 miles 61:44, next 7 miles 5:40-5:20, last mile easy
11/5 - 13 miles
AM: 3 easy, drills, plyos, 6x one minute uphill sprint, 3 easy. Hurt like hell.
PM: 5 easy
11/6 - 1 easy, 10 moderate progression, 1 easy. 55:46. 5:50-5:16.
11/7 - 16 miles
AM: 11 easy, 8x50 hill sprints
PM: 5 easy
11/8 - 3 easy, went home, feeling sick
Weeks Mileage 86
11/9 - 15 miles
AM: 7 easy, 6x300 (R300 jog) :48-:47, 1 easy
PM: 5 easy
11/10 - 10 easy, 3x2 mile threshold, 2 easy (10:04. 10:00, 9:56)
11/11 - 17 miles
AM: 12 easy, very slow and hilly
PM: 5 easy, 8x50 hill sprint
11/12 - 4 easy, 10 moderate progression, 1 easy. 55:40, 5:48-5:20
11/13 - 15 miles
AM: 10 easy
PM: 5 easy, 5x150 light strides
11/14 - 15 miles
AM: 5 easy
PM: 7 easy, plyos, drills, 6x 1:00 uphill sprint
11/15 - 15 miles
AM: 5 easy
PM:10 easy
Weeks Mileage: 110
