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I am finally back to running 30 miles/week with regularity. I am
still having some residual pain and/or tightness in my back, hams, or hips,
but it's mostly managable. I am coming in steeply for a possible
Seattle Marathon run. Kris is too, so perhaps it's time to get a
babysitter lined up.
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Paul's Training Log for October 2005 |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
371 |
40.5 |
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26-Sep |
27-Sep |
28-Sep |
29-Sep |
30-Sep |
1-Oct |
2-Oct |
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nice run with rob from work. Ran the 40th-172nd-24th-ardmore-28th
loop. Fastest pace in a while for me … consciously drove from
hips. |
did the ardmore and tam o' shanter loop with rob. Pushed a bit, and
felt good, although legs were a bit tired - no shortage of air
though. |
ran thru the dog run with esr. Slower pace, socialized and had
fun. No pain. |
nighttime run form home down to w of market and thru e of market to
look at houses. Not too fast, but tried to hold my core and also
push with my hips. Some soreness and tightness. |
rest |
morning solo run in the redmond watershed. Ran to the end of collin
creek, and then out into trilogy, along the regional trail. Crossed
novelty hill rd and ran around the redmond ridge trail. Kept going
straight until it dumped me out on redmond ride dr, then eventually
picked up an equestrian trail. returned to watershed, did one loop,
and then just out and back on trillium to the old pond turnoff. had
a bit of pain along r side of my sacrum, and a bit in my hips and
hams too. |
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37 |
4.5 |
49 |
5.75 |
52 |
5.5 |
51 |
5.75 |
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182 |
19 |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
214 |
18.05 |
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3-Oct |
4-Oct |
5-Oct |
6-Oct |
7-Oct |
8-Oct |
9-Oct |
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did a mile and a half with Kayla, combination running and walking. |
quick run from home, around north rose hill to parent's house. |
evening run with esr … rob joined us too. Did the powerline loop,
fast in spots, slow in others. Some tightness during, some back
pain afterwards (left side along lumbar) |
30 min on recumbent bike - still having some back pain. |
rest |
challenging run up rattlesnake mountain. Went up past rattlesnake
ledge, and about 60% of the way to the east peak - probably climbing
about 2000' over 3.5 miles. Struggled with some tightness in my
back and buttock - turned around after going out an hour. nice day
- a bit overcast, but not too cold. |
rest |
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18 |
1.5 |
24 |
2.75 |
57 |
6.8 |
0 |
0 |
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115 |
7 |
0 |
0 |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
317 |
31.25 |
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10-Oct |
11-Oct |
12-Oct |
13-Oct |
14-Oct |
15-Oct |
16-Oct |
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rest |
run thru bridle trails park by new house. |
atlanta : coached hill run with lee and his crew |
atlanta : morning run thru piedmont park |
atlanta : morning run thru piedmont park |
atlanta : run at kennesaw mtn |
rest |
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0 |
0 |
42 |
5 |
64 |
6.75 |
36 |
4 |
30 |
3.5 |
145 |
12 |
0 |
0 |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
308 |
35 |
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17-Oct |
18-Oct |
19-Oct |
20-Oct |
21-Oct |
22-Oct |
23-Oct |
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run from redmond schoolhouse, did second part of powerline loop (no
trails)m up 80th to 172nd, then down 100th to 166th, and around
schoolhouse. |
midday run w/ landy. Started out feeling cruddy and slow but
finished strong. Did the 40th-172nd-ardmore loop fastest in
months. Ham/glut tight on right side, felt sluggish too. |
late afternoon run w/ landy. Went out ardmore, across tam o shanter,
and back on ardmore, via 28th. Took it easy mostly. |
easy run from bridle trails center thru the north side of the park
and back. |
rest |
rest |
long solo run in and around the redmond watershed. Ran up the
trillium trail, then wound up thru lake of the woods to the tolt
pipeline trail. Turned south just before the tolt trail headed
downhill to snoqualmie valley rd … went over the trilogy golf
course, and did some bushwacking too ... took the regional trail
back to siler's mill, then refilled my water (total elapsed was
about 1:37 at this point). did one full loop, then added a small
loop (pipeline-trillium conn-trillium). Total was a little over 18
miles. Lots of hip and buttock pain while running - it got worse
during the second loop. |
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27 |
3 |
35 |
4.5 |
42 |
5 |
36 |
4.25 |
0 |
0 |
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168 |
18.25 |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
294 |
33 |
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24-Oct |
25-Oct |
26-Oct |
27-Oct |
28-Oct |
29-Oct |
30-Oct |
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rest |
speed workout on treadmill at pro club. One mile warmup @
8min/mile, then did 1,2,3,4,3,2,1 min going from 8.6-9.6 mph, by 0.2
mph each time, then down. Back hurt during speed intervals,
probably affected gait. 0.5 mile cooldown @ 8 min/mile. |
esr run from redmond footzone. Ran up river trail to the bridge, up
old red road to 132nd. Turned n on 80th, then east thru
neighborhood, n on 140th to 85th. Ran perilously along 85th to
148th, before turning n on willows. Ran to qfc, then wound thru
redmond to 166th, and back. leg/butt tight most of the way - kept a
solid 8:45 pace most of the way. |
rest |
easy run from pcc, just to stretch out a bit. Ran down 106th, then
wound around the neighborhood before looping back. Quads still sore
from tues or wed run. Back a little sore too. |
ESR group run from Bothell Landing. Ran south on river trail to 2
miles mark, then back to landing. Ran with Ed for most of this, the
last part with May. Went back out for 2 slow miles with Nathanial.
Towards the end had a bit of back pain, as well as sore hips, and
tired quads. |
rest |
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34 |
4.5 |
72 |
8.25 |
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21 |
2.25 |
167 |
18 |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
314 |
35 |
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31-Oct |
1-Nov |
2-Nov |
3-Nov |
4-Nov |
5-Nov |
6-Nov |
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easy run from home. Went down crestwoods trail, then out into
norkirk, looking around at houses. R leg tight going up hills, felt
pretty tired, may be coming down with something. |
evening run from work with rob. Ran down 40th, up 172nd to 24th,
returning on 164th. Took it pretty easy most of the way. |
ESR group run. Hung with the fast crowd tonight. Up old red rd, n
on 132nd, then wound thru neighborhoods to 148th, returning to RTC
on willows, 90th, and the trail, then 166th. Pushed up the hills,
toughed it out to stay with the pack because I didn't know the way.
legs tired from yoga class, but felt good otherwise. |
got busy |
got busy |
morning run through kirkland. Ran out crestwoods trail to the park,
wound thru e of market - 19th-3rd-18th-2nd-7th-marina. Scrambled to
meet ESR folks along waterfront, split on lakeview to climb hill on
60th. explored central houghton park, took trip thru potential new
neighborhood, up and down 110th with 1.25 miles in watershed park.
passed seaside inn, seahawks practice, nw college before getting
back to 60th. wound thru n end of bridle trails park, then past ben
franklin elem before passing by dillon house. went up 132nd to
100th, then to slater, before cutting over on 116th to 120th and
then forbes creek. took crestwoods trail back to 100th, then came
home via 104th, going uphill a bit to round it out at 3 hrs. |
rest |
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30 |
3.25 |
42 |
4.75 |
61 |
7 |
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181 |
20 |
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total for month |
1818 |
192.8 |
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averages for month |
303 |
32.133 |
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