Splits: 8:10 7:36 7:28 7:17 7:06 7:18 7:14 7:18

I’ve noticed it takes a while for me to get into a run lately. The first couple of miles are always a bit of a struggle, but once I’ve loosened up, everything is fine. I guess I’m just getting old….

Today was also my first real training run since the stress fracture where I haven’t run exclusively on grass. This could be a contributing factor to the blister, but it’s possibly shoe related too. Probably time to retire my Adidas Supernova Glides that have served me well for just over 410 miles….

As with all my post-stress fracture runs, I started out fairly conservatively. I did, however, manage to “catch” my Virtual Partner (Jonesy) just after the four mile mark and eventually finished almost a minute ahead of him.

Splits: 7:58 7:35 7:31 7:03 6:38
Average pace: 7:21 per mile
HR average: 146
HR max: 164

To mix things up a bit I switched back to the Brooks Launch for this grassy run, and they felt great! To be honest it was nice not to have the pressure to stay on the midfoot as I do with the Newton Gravitas as I’m still wary of landing on the mid/forefoot with every foot strike. Although it goes against my natural running style, being able to throw in the odd heel strike is quite reassuring.

For the record this was also my longest run in just over a couple of months and took place on the two week anniversary of getting rid of the boot. Pretty good progress if I do say so myself.

Foot pain = 2 on a scale of 1 to 10.

I found it difficult to keep it “easy” at first, but soon got into a nice comfortable groove and clicked off pretty consistent miles. No major issues tonight, although I do seem to have developed some sort of hot spot on my right foot. Weird…

Splits: 7:25 7:20 7:19 7:14 7:20 7:18 7:19 7:07 7:16

Day 4 of the marathon plan called for a 60 to 70 minute run with 30 to 40 minutes at “Steady State Pace” – which, according to the McMillan Calculator, is 6:14 to 6:25 per mile. I must admit, going into the workout I wasn’t totally confident of hitting the goal pace, but as always, decided to give it my best shot.

Greg McMillan describes the Steady-State Run as follows:

The Steady-State Run is one of the most beneficial types of workouts especially as you complete your base training and during the initial parts of your Stamina phase. The appropriate pace range for Steady-State Run Runs is between your 30k and half-marathon race pace. Your heart rate will likely be between 83 and 87% of maximum and the runs should last at least 25 minutes and can go as long as an hour and 15 minutes.

These are pretty tough efforts not because of the pace but because of the duration of running, so be prepared to increase your concentration to stay on pace and to take a good recovery day afterwards in order to reap the full benefits.

As per the workout instructions, I warmed up for a while (2.7 miles) and then proceeded to run 5 miles at steady-state pace:

Splits: 6:22 6:14 6:14 6:19 6:14

Just like Greg stated, it really took a lot of focus and determination to hit the required pace, but as you can see from the splits above, I made it.

I cooled down for just over a mile and to be honest couldn’t have run much more even if I wanted to. I did take a few minutes to do some stretches though…

Easy run tomorrow. I definitely need it!

Wednesday: I followed up my first run for a week with another supposedly easy four miler. It was actually a little quicker than Tuesday’s run, but frustratingly more of an effort than it should have been. Legs and lungs felt fine, but my form seems to have deserted me for the moment.

Splits: 7:35 7:25 6:53 6:18

Actually, now that I think of it, the same thing happened with my fitness the last time I went to Vegas. Maybe I should have made more of an effort to sneak in a few runs after all…

Thursday: Started off the day with Day 1 of Week 2 of the Hundred Push Ups plan. No problems with the workout and I managed to knock out 30 at the end quite easily.

14 14 10 10 30 [78 total]

After work it was time for a slightly longer run. During the day I had thoughts of logging a ten miler, but 3 or 4 miles into the run, I decided it would be wise to stick to something shorter.

I wore my Forerunner 405, but left the display showing “time of day” so I wouldn’t be forced into a race against the clock. Generally I felt okay, but the legs were definitely not quite back to normal.

Splits: 7:56 7:33 7:39 7:35 7:11 6:59 6:51 7:14 (I’d had enough after 7 miles and decided to shut it down after the 7th mile and cruise home).

Friday: Much better run this morning – 6 miles in the sun in just under 42 minutes. I guess last night’s ice bath and extra couple of hours sleep helped erase the post-vacation grogginess.

Splits: 7:49 7:08 7:02 6:51 6:36 6:21

Followed up the run with Week 2 Day 2 of the Hundred Push Ups. Once again, no problem at all with the workout – 14 16 12 12 and finished with 40. Could have done more, but happy with 94 in total.

So, looking back, the week has been a bit of a struggle. I’m sure long term the rest will be a good thing, but right now I still feel sluggish, my form feels odd and what little speed I had, seems to have deserted me.

Tomorrow morning is a July 4th 5k at Mount Trashmore. Last year I just managed to sneak under 18 minutes by the narrowest margin. A few weeks ago I would have predicted a finish time in the low 17′s, but after my week off and a four days of struggle, I think I’ll be lucky to break 18:00 again.

Whatever the finish time, I’ll be using it as a base for my Richmond Marathon training program which starts on July 6th – thanks to the McMillan Running Calculator and the McMillan Custom Marathon Training Program I purchased last year.

Wish me luck!

Tonight’s run was just an easy four miles to get my legs moving again and in all honesty went rather well – no soreness and no aches and pains, although the extra couple of pounds from the 6 day vacation made me feel a little sluggish.

With a July 4th 5k planned for Saturday, I was conscious of not going too fast and set off at 7:30 per mile pace. The first two miles were exactly that but on the way back the Newton’s took over and I finished with a 7:26 and 7:08 third and fourth mile.

Nice to back on the roads and I’m looking forward to the second half of 2009 and the 20+ races I have planned.

Any predictions for Saturday’s 5k? Think I’ll be happy to break 18 minutes…..

Honestly, it took a lot of self control to hold back and run 7:27s, but the slower pace was just what my legs needed. However, you can see my impatience took over towards the end as I opened things up a little and finished strong. Good run.

Splits: 7:27 7:27 7:27 7:25 7:25 7:27 7:25 7:17 6:49

Quick note on tomorrow’s 8k. Current PR is 28:59 set in 2006 and I’ll be going all out to break it. I’ve heard through the grapevine many of the best locals will be running the race and supporting the Children’s Hospital of the King’s Daughters – should be a good race for a great cause.

I just did 15 minutes easy followed by 10 minutes @ 5:45 per mile pace with an easy 5 minutes to cool down.

For the record, I ran the “fast” 10 minutes in my Brooks T5s – my shoe of choice for Saturday’s third and final #tweet5k attempt at the Lee’s Friends Run on the Wild Side 5k. I can’t see me beating the 17:14 I ran a couple of weeks ago, but you never know I guess…

Wednesday pm: Headed to the rec center to swim after work. Unfortunately, there were lifeguard tests taking place and all swim lanes were closed to the public. Luckily I had my running gear with me so I decided to go for a short jaunt around the block. 8 miles and 55 minutes later I found myself back at the rec center, ready to swim.

You may wonder how the “short jaunt around the block” turned into an eight miler at sub-7:00min/mile pace. Me too. To be honest, I just felt good in the first mile and that’s when the fartlek took over. I did treat myself to an easy mile at the end though. I’ve said it before, and I’ll say it again….these Newton shoes just make you run fast!

The swim: nothing fancy, nothing special. Just another 10 x 100m at a steady pace. Actually, all my swims are at a steady pace. I try to speed up; I swim the same pace. I take it nice and easy; I swim the same pace. I guess once the Breezy Point Triathlon is out of the way, I’ll stick to the running. I’ll never be a real swimmer!

The workout went something like this:

Easy 1.5 mile warm up
5 soccer goal pull-ups
10 decline bleacher push-ups
10 reverse crunches
1200m grassy loop around the soccer fields incorporating 2 x 30 second sprints
Repeat pull-ups, push-ups, crunches & grassy loop five times
Cool down

To be honest, my arms felt a little tired from yesterday’s swim and hundred push-ups workout, so I just did 5 circuits instead of the planned 8. Not a bad effort though and a good start to the week.