Just Checking In

Good morning folks! I just wanted to take a moment and check in. I'm crafting my Surf City Race Report (should be up by tomorrow morning). Good news is no ER time was spent, and although I PR'd, (2:07:38), it was still a little disappointing. I was expecting more out of myself.

I suppose I shouldn't be too disappointed since it was really more like a 13 mile tempo run on my training schedule. In fact, the race wrapped up another decent training week:

• Run: Tuesday, Thursday, Sunday for a total of 28.75 miles
• Row: Monday, Wednesday for a total of 15 kilometers (9.3 miles)
• Total: 38 miles

I'm moving pretty slow today, but I'll be back on the rowing machine tonight:

• Monday: Erg 5 km. Stretch and core workout.
• Tuesday: 10 mile general aerobic run.
• Wednesday: Row 10 km
• Thursday: Hill workout - 2 mile warm up, 7 hill repeats, 1 mile warm down for a total of 6.5 miles
• Friday: Rest
• Saturday: 16 mile long run
• Sunday: 8 mile pace
• Total: 49.8 miles. (I'll find an extra .2 somewhere)

Six more weeks until we get to grace the streets of Los Angeles!

Month One Wrap Up

Last week was blah, but I think that my calf has healed. I was on the shelf (actually the couch) Friday through Sunday. I had every intention of running yesterday, but got involved in a couple of new work projects, and before I knew it was late. So much for a Sunday run.

Despite this downer, I'm not bothered for a couple of reasons. First I've been running pretty consistently for quite a while now - a day or two off won't materially affect my fitness. Secondly, I still have six weeks left before my goal race. Better safe than sorry. Final stats for last week: 18 miles running, 9.3 miles rowing. I got my stretching and core work in. And my thumb got a good workout on the TV remote.

While the end of the month was a little disappointing, January ended up a good month. I finished with 149 running miles and 35.5 rowing miles for 184.5 total miles. Even when I remove the rowing from the equation, my 149 miles is my third highest monthly total ever. January's total miles eclipsed my previous high of 172 miles (July 2009) just before my body decided to rebel with a bunch of tweaks, niggles, colds, and various minor maladies signalling over training. This two days a week of rowing seems to be treating my body well. Hmm. Maybe I have learned something.

This week will be another easy week as I "mini-taper" for the Surf City Half on Sunday:

• Monday: Erg 5 kilometers. Stretch and core.
• Tuesday: 10 mile tempo run. At least it's not 12.
• Wednesday: Erg 10 kilometers
• Thursday: 5 mile general aerobic run. Stretch and core.
• Friday: Rest
• Saturday: Rest
• Sunday: PR or ER!!!!!!
• Total plan: 28.1 miles running, 15 kms (9.3 miles) rowing.

I'm back in my rowing studio tonight. Hopefully I won't have to move a car to get to the rowing machine....

Half Way Done!

I am now at the half way point of my training plan. Twelve weeks down. Twelve to go. I wrapped up last week with a six mile recovery run and some time in the gym late yesterday evening. Final stats for last week - 33.25 miles. They weren't fast and they weren't pretty, but they were. My long run on Saturday was a pretty humbling experience, but one of those every now and then doesn't hurt.

This week should put some hair on my chest. It will be my first week ever over 50 miles:

Monday: Rest.
Tuesday: 6 recovery miles
Wednesday: 11 miles total - 5 general aerobic miles, 6 half marathon pace miles
Thursday: 13 medium long miles
Friday: Rest (I'll need it)
Saturday: 20 miles (first of three on this plan)
Sunday: 5 recovery miles

Total: 55 miles.

The plan: with exception of 6 HMP miles, it's slow and easy for Glenn this week!