Watt's Running

02/14 – Sunday – Austin Marathon – 26.2 miles – 3:53:50 (BQ – woohoo!)
02/15 – Monday – off
02/16 – Tuesday – Neighborhood – 4 miles – 40 minutes
02/17 – Wednesday – off
02/18 – Thursday – Neighborhood – 6 miles – 60 minutes
02/19 – Friday – off
02/20 – Saturday – Town Lake – 10 miles – 1:35
Weekly mileage: 46.2 miles
Shoe mileage: 282.4 miles

02/07 – Sunday – Neighborhood – 6 miles – 60 minutes
02/08 – Monday – Neighborhood – 3 miles – 30 minutes
02/09 – Tuesday – Class – 6 miles – 60 minutes
02/10 – Wednesday – Neighborhood – 3 miles – 30 minutes
02/11 – Thursday – Neighborhood – 4 miles – 40 minutes
02/12 – Friday – Neighborhood – 3 miles – 30 minutes
02/13 – Saturday – off (the freaking marathon is tomororow!)
Weekly mileage: 25 miles
Shoe mileage: 236.2 miles

01/31 – Sunday – Neighborhood – 8 miles – 80 minutes (core and rollers, no tightness, sloth run after yesterday’s hard run)
02/01 – Monday – Neighborhood – 4 miles – 40 minutes (core and rollers, no tightness, ok run)
02/02 – Tuesday – Class – 7.2 miles – 80 minutes (core and rollers in morning, thermolyte before class)
02/03 – Wednesday – Neighborhood – 3 miles – 30 minutes (core and rollers in morning)
02/04 – Thursday – Neighborhood – 8 miles – 80 minutes (no core and no rollers in morning; jury duty)
02/05 – Friday – off
02/06 – Saturday – Town Lake and beyond – 16 miles – 2:30
Weekly mileage: 46.2 miles
Shoe mileage: 211.2 miles

01/24 – Sunday – 3M Half Marathon – 13.1 miles – 1:50:11
01/25 – Monday – Neighborhood – 4 miles – 40 minutes (no core and no rollers, no tightness, good run)
01/26 – Tuesday – Class Amacattack – 10 miles – 120 minutes (core and rollers in morning, thermolyte before class)
01/27 – Wednesday – Neighborhood – 6 miles – 60 minutes (core and rollers, no tightness, easy and good run)
01/28 – Thursday – Neighborhood – 11 miles – 110 minutes (core and rollers, no tightness, good run)
01/29 – Friday – off (no core and no rollers)
01/30 – Saturday – End of Marathon Course 1/ Pacers – 22.5 miles – 3:21:11 (no core and no rollers, good run, but I didn’t have much left at the end)
Weekly mileage: 66.6 miles
Shoe mileage: 165.0 miles

01/17 – Sunday – Neighborhood – 8 miles – 80 minutes (core and roller, no right leg tightness, light tightness back of left knee)
01/18 – Monday – Neighborhood – 4 miles – 40 minutes (core and roller, no right leg tightness, light tightness back of left knee)
01/19 – Tuesday – Class (Ruth’s ladder) – 6.5 miles – 90 minutes (core and roller, medium to severe tightness left leg hamstring)
01/20 – Wednesday – Neighborhood – 6 miles – 60 minutes (core and roller, no tightness)
01/21 – Thursday – Neighborhood – 11 miles – 120 minutes (no core and no roller, no tightness, burning sensation at back of right ankle, took aleve, iced it, still burning afterwards, glad I’m off tomorrow)
01/22 – Friday – off (core and roller, right ankle burning has lessened)
01/23 – Saturday – Long Run (Town Lake from Rogue to MoPac and back, no Longhorn Dam, had two salt tabs before & breakfast, no tightness or burning – yeah!, tried hard to slow down, ran faster than MGP, ugh, pace 8:53 overall with stops) – 9 miles – 1:20
Weekly mileage: 44.5 miles
Shoe mileage: 98.4 miles

01/10 – Sunday – Neighborhood – 8 miles – 80 minutes (core and roller, no tightness)
01/11 – Monday – Neighborhood – 4 miles – 40 minutes (core and roller, no tightness)
01/12 – Tuesday – Class (1 mile warm-up, 4 x 2000m @ 15K w/ 400m recovery, 1 mile cool-down) – 8.4 miles – 85 minutes (core and roller, light to medium tightness)
01/13 – Wednesday – Neighborhood – 6 miles – 60 minutes (core and roller, no tightness)
01/14 – Thursday – Neighborhood – 11 miles – 110 minutes (core and roller, no tightness, but light muscle pull on back of left knee up to hamstring – argh! I’m glad I have tomorrow off.)
01/15 – Friday – off (core and roller)
01/16 – Saturday – South Austin Ramble – 16.5 miles – 154 minutes (no core or roller, immediately felt muscle on back of left thigh, but no tightness – maybe because I was worrying about this newly developed ache, however, I ran with it trying to keep it loose, overall pace 9:20/mile – dunno if I did MGP for the last three miles but I tried throughout to be consistent.)
Weekly mileage: 53.9 miles
Shoe mileage: 53.9 miles

01/03 – Sunday – Neighborhood – 8 miles – 90 minutes (core and roller, unknown tightness)
01/04 – Monday – Neighborhood – 4 miles – 40 minutes (core and roller, no tightness)
01/05 – Tuesday – Class – 8 miles – 80 minutes (no core or roller, light tightness)
01/06 – Wednesday – Neighborhood – 6 miles – 60 minutes (no core or roller, no tightness)
01/07 – Thursday – Neighborhood – 11 miles – 110 minutes (core and roller, light tightness, breathing deeply at start, very cold and windy, fighting wind on outbound – ugh!, running w/ wind on inbound – nice!)
01/08 – Friday – off
01/09 – Saturday – Long Run (2×8@MGP) – 18.76 miles – 2:53 (no core or roller, light tightness, breathing deeply at start, screwed up and cut off about 1.24 miles on return leg – ugh, [mgp outbound miles: 1 missed, 2 17:54, 3 9:00, 4 8:31, 5 8:34, 6 8:49, 7 9:03, 8 8:37; mgp inbound miles: 1 8:34, 2 8:44, 3 skipped ugh!, 4 short! 5:21, 5 9:10, 6 8:43, 7 8:51, 8 8:25] overall total pace 9:13 min/mile)
Weekly mileage: 57 miles
Shoe mileage: 410.0 miles

• 12/27 – Sunday – Neighborhood – 8 miles – 80 minutes
• Morning: Core & Roller lower legs
• Run: right ankle slightly tight
• Breakfast: 1c Raisin Bran, 1c Fat Free Milk
• Lunch: Whole Food Chicken Teriyaki bowl (3/4c Chicken, 1c Rice), 2c Fresh Fruit
• Snack: 1 box Jr Mints, 2 Ales
• Dinner: 6oz Pork, 1c Mashed Potatoes, 3oz Cake w/ Frosting
• 12/28 – Monday – Neighborhood – 4 miles – 40 minutes
• Morning: Core & Roller lower legs
• Run: right ankle tight, grrrr
• Breakfast: 1c Post Great Grains, 1c Fat Free Milk, 6 pecans
• Lunch: 1 Orange, 3 Clementines, 1 Pear, 1 Apple, 1/2 oz Cheddar Cheese
• Dinner: 6oz Homemade Lasagna, 1/2 glass wine, 2 slices Bread, 3oz Cake w/ Frosting
• 12/29 – Tuesday – Class – 8.5 miles – 85 minutes
• Breakfast: 1c Raisin Bran, 1c Whole Milk, 6 pecans
• Lunch: Turkey Sandwich, 3oz Chips, Hot Chocolate w/ Cream, 8 small Christmas Cookies
• Afternoon: Core & Roller lower legs
• Run: right ankle slightly tight, completed all required class work 3x2000m
• Dinner: 4oz Homemade Lasagna, 2c Homemade Lemonade, 1 clove of Califlower, Handful of Sugar Snap Peas, 12 small Christmas Cookies
• 12/30 – Wednesday – 6 miles – 60 minutes
• Morning: Core & Roller lower legs
• Run: right ankle ok, not tight
• Breakfast: 1c Raisin Bran, 1c Whole Milk, 6 pecans
• Lunch: 2 Clementines, 2 Oranges
• Dinner: 2 Shiner Bock beers, 1/2 rack baby back ribs – yummy, 1c beans, 1c potato salad, 1/2 piece of pecan pie
• 12/31 – Thursday – 11 miles – 110 minutes
• Morning: Core & Roller lower legs
• Run: right ankle ok, not tight, 1 Clif Shot Mocha w/ Caffeine
• Breakfast: 1c Raisin Bran, 1 1/2c Whole Milk, 12 pecans
• Lunch: Steak Fajita Burrito, Corn Chips
• Dinner: Steak and Cheese Fondue w/ Bread and Vegtables
• 01/01 – Friday – off
• Breakfast: 12 Christmas Cookies, 1 Pancake w/ Syrup
• Lunch at Bastrop Roadhouse: 1 Grilled Chicken Salad, 1 Snickers Milkshake, 2 Cokes
• Dinner: 2 pieces of Cheesecake, 1c Milk
• 01/02 – Saturday – Last 19ish Miles of Marathon – 19.7 miles – 3:10
• Breakfast: 1c Raisin Bran, 1c FF Milk, 6 pecans
• Run: right ankle tight, 1 Clif Shot Chocolate, 1 Clif Shot Mocha w/ Caffeine
• Lunch: 1qt Choco Milk for Recovery, 2c Orange Juice, 2 12oz Cokes
• Dinner: 1/2 Steak Burrito, 2 Port BBQ Ribs, 2c Port Fried Rice, 6oz Cake w/ Frosting, 2c FF Milk

Weekly mileage: 57.2 miles
Shoe mileage: 353.0 miles