February 2014

1 Sat 19.19mi in 2:17:44 (7:11/mi).  More careful plodding.

Total for week: 42.83mi (7:39/mi avg.)

2 Sun 21.21mi in 2:42:58 (7:41/mi).  Even more slow plodding.  Can't do much without a working achilles.
3 Mon No run.
4 Tue No run.
5 Wed 7.32mi in 47:30 (6:29/mi).  Too fast.
6 Thu 6.43mi in 57:03 (8:53/mi).
7 Fri 21.11mi in 3:23:35 (7:19/mi) afternoon run.  Achilles still not good.
8 Sat 18.01 mi in 2:19:38 (7:45/mi) with a few MCRRC Racing Team teammates.  Had to wake at 5:30am.  Not nearly enough sleep, was dragging ass the whole way.  Still good to get the mileage in, even with the achilles problem.

Total for week: 74.08mi ((7:35/mi avg.) 

9 Sun 21.10mi in 2:47:47 (7:57/mi).  More slow running, due to the achilles.  Won't be doing 30 miles tomorrow but 60 miles in 3 days is a 3 day mileage pr!
10 Mon No run.  30th birthday.  Gotta get the achilles healthy.
11 Tue No run.  See above.
12 Wed No run.
13 Thu No run.
14 Fri No run.
15 Sat No run.

Total for week: 21.10mi (7:57/mi avg.)

16 Sun 17.07mi in 2:15:51 (7:57/mi).  Planned to do 20-21 but had a hunch that I wouldn't make it and headed back early.  Good thing I did, barely made it home.  RUSTY.
17 Mon 6.70mi in 52:26 (7:50/mi).  Achilles doesn't hurt but is still sticky.  Think there must be scabbing that is rubbing and causing friction.
18 Tue 6.52mi in 40:22 (6:12/mi).  First pain/discomfort-free hard run in AGES!!  Gave myself a hard achilles massage at work by rolling the achilles back and forth over a 4 inch roll of stretch wrap with my full bodyweight on it.  Seems to have broken up, for the most part, the scabbing or whatever it was that was causing the friction in the achilles!  Didn't know that I could still run this fast  :)
19 Wed 6.10mi in 40:53 (6:42/mi).  Planned to do a longer one but the calves weren't recovered from yesterday.  Did the first 2 fast, middle 2 slow, last 2 fast.
20 Thu 6.10mi in 39:06 (6:24/mi).  Legs were heavy but responded.
21 Fri 15.28mi in 1:39:27 (6:30/mi).  10mi in 1:05:xx & 13.10mi in 1:26:00.  Speed is coming back and feels like I'm slowly getting stronger.  Had a few rough patches but overall a good run.  Wanted to do 20 but it got too late.
22 Sat 11.27mi in 1:22:46 (7:20/mi).  Heavy legs.  Made sure not to push too hard.

Total for week: 69.06mi (7:07/mi avg. pace)

23 Sun 21.34mi in 2:30:31 (7:03/mi).  Rough run.  Was averaging 6:45/mi thru 14 then left achilles tightened up and had to slow down.  Even had to stop for 5 minutes at 15mi.  Temp was in the low 60's and I think I was dehydrated because only one water fountain on the cap. cres. trail was working.
24 Mon 6.06mi in 38:21 (6:20/mi).  Legs felt pretty good considering yesterday's run.  Did the last mile in 5:46.
25 Tue 6.04mi in 39:00 (6:28/mi)
26 Wed 6.08mi in 37:49 (6:13/mi)
27 Thu 6.50mi in 53:58 (8:18/mi)
28 Fri 15.15mi in 1:44:49 (6:55/mi).  Wanted to do 20-21 but didn't get out the door 'til it was really late.

Total for month: 244.6mi (not bad considering 8 days off in February due to achilles injury)