12/36

From Andy Payne.
36 for the week.
Glute improving.
14 miles last week total.
Zero thee previous week.
I'm encouraged by the progress.

Wednesday 10

Pain is still radiating from the ol' glute....butt(pun intended) still managed to run quite effectively. Iced it immediately afterward and feeling pretty good a day later.
There are no mechanical adjustments in my gait so I don't anticipate any injuries from something like that.
Just got to be smart(here we go again) about how much to train and how much to recover. It would be easier if I were a more patient guy.
Planning on either rest or a bike ride today then see how it goes tomorrow.

7 miles

It wasn't all glorious, but it felt good. To be out there moving. Pushing the world by with good strength, rythm and focus. 1st day grade...A+

Re-start

Getting back out there this afternoon.
Been recovering, traveling and 'wintering in' with the snow storm on the 1st day of spring.
That's all past now.
Looking forward to the return.

I R

Injured Reserve.
Glute still radiating pain.
Better heal up before continuing moderate to heavy training.
Just a detour in the road.
Maybe a forced rest is what my body had in "mind"!

Transmission transistion

Re-tooling the gear-box to run fast and efficient.
The engine is plenty big enough to do the job, but the transmission has been set on cruise control for the long haul, and that won't get it in the speed races coming up.
To get ready, fast 500's, 400's and 300's, will be injected into the weekly routine.
Today was speed day#1.
1 1/2 mile warm-up.
4 x 400 @71,70,70,70
2 x lead-in 300's @ 55, 57
felt a pain sensation in my right glute on the last 300 so I shut the work-out down to a final 3 mile run. Total of 6 miles
I was pleased with the initial speed session.

25,000 meters of WOW!

I guess I saved my best February effort for last. Finishing the month with a new State Record, (making it 4 for the month) is definitley icing on the cake.
ONE SWEET ROLL!
1:32:23 beat the 1979 record (1:39:06)held by Wall of Famer, Nocus McIntosh.
I managaged to work things out after early race doubts. The old body performed as well as it has in several years. Probably a culmination of high winter mileage, cool dry air and strong competition.
I ran through the half-way mark at 46:30.
The second half 45:53.
Negative splits......... hmmmmm, maybe those negative split training runs and track work-outs really do work.
Got to give Matt Colbert and Nathan Chamor a big thanks for providing the challenges and the "pull" when things got tough!

Now it's on to the sprint. 5000 meters.
Got to run under 16:58 to get another record.
Probably going to happen in April if my plan unfolds neatly.