I’m kicking myself for still not starting interval training. I need to get to a track to do it, and my weekends haven’t provided the time. What makes it more difficult is that the local tracks/fields are full of events on the weekends. I don’t know how strict they are about enforcing the 9am-dusk rule, and I don’t want to find out the hard way.

I had to take it easy for a few weeks. Like I wrote earlier, the 4 mile runs were taking their toll on me. I had to rest up a sore ankle and toe, which seem to be all better now. I also got a sore back. I’m not sure the sore back was from running the extra distance, but it did require some rest.

Since the rest I ran two 2 mile runs to get back in the groove and to test my foot and ankle. When all felt right, I followed it up with two 3 mile runs. The first 3 mile run was finished with a 9:21 pace. And last night’s was finished with a 9:12 pace. I’m psyched that I’m closing in on 9 minutes per mile. Also I feel like my stride is nice and smooth. These two are new personal best times.

Since I think I have my injuries under control, I’m going to try to increase the frequency back to every other night. And hopefully get interval training done on the weekends. And hopefully too I can shed some more weight–which has been at a standstill.

I mentioned in my last post that I’m done with 4 mile runs (or anything farther). I’ve never been a distance runner and only 10 or so 4 mile runs started to take its toll on me. I’ve developed a soreness on the inside of my ankle. I rested it up for a few days, then went back out yesterday for what was going to be a 3 mile jog. I felt the ankle a little and ended it at just 2 miles. The good news it was a fast 2 miles (9 minute per mile pace). The bad news is I need to rest up the ankle some more. The last thing I want it a nagging injury. Luckily I stopped when I did. That takes some discipline. My next run, for sure this time, will be intervals with sprinting. In the meantime, I’m going to give these a try:
100 pushups
200 situps

I started them last year but never finished.

I hit the road last night and got 4 miles in. Not the fastest time, but still under a 10 minute per mile pace.

I REALLY need to start interval training. I’m starting to get really bored of the long runs and I think overall health wise, interval training is better for a lot of reasons. Plus it seems like the 3 mile mark is the limit to the very comfortable run. All and all my cardio is fine, but it seems every time shortly after the 3 mile mark, my feet start hurting (not bad by any means). If I can get myself into a good consistent 2x a week interval program, I’m going to then limit my “distance” runs to just 3 miles.

Funny thing happened. I had set my music player to repeat one song for my son earlier in the day. I guess you have to undo that setting, because when my playlist came on, it repeated one song throughout my entire 40 minute run. I must have listened to LL Cool J’s Mamma Say Knock You Out over 10 times.

Yikes. It’s been a full week since my last run. This is my longest layoff since starting back up in June. This time a minor cold set me back. Weird thing with this cold is that it’s not severe at all, just long lasting. Also we took a trip to Philadelphia last week for a much needed mini-vacation. I can’t wait to get back on track tonight.