Hills, repeats and some progression

I am happy to report another solid week of training despite some soreness issues in my right knee and left shin. I am still convinced that the knee issue is simply the result of an impact, and not due to an injury per se, and I have experienced similar soreness issues coming and going in the shins/calfs throughout my running. So basically, nothing to worry about (knock on wood, cross fingers, etc. etc.).

It has been my second week of consistent training post Surf City Marathon, and I feel like I am reaching a new level of fitness as a result of adding consistent workouts to my typically uniform slow weekly running. I have started drawing on new training resources for this preparation cycle and I think that it is helping me bring some discipline/focus to aspects of my running that need improvement, eg my form and speed.

The letsrun.com forums have furnished me with some information about quality workouts and training, but I have had to get used to reading through some serious negativity on the message boards. Fortunately I have some experience with keyboard warrior syndrome, so I know that most of the guys talking trash are running 1 hr 10k's or worse, crippled themselves by trying to be all americans 25 years ago. All the same there is a ton of great information on www.letsrun.com.

My Garmin 110 is another training resource that I have incorporated into my daily training. The thing is f*cking awesome, but sometimes it can be a subtle foe, encouraging me to compete with myself when I need to be taking it easy. Nevertheless it is awesome to get accurate real time feedback on pace/altitude/time etc. I do not use the HR monitor because it drives me insane.

Workouts with A Snails Pace running club(Fountain Valley Chapter) have also been an awesome addition to my running regimen, as the coach, Coach Fear (I think) is an awesome, friendly an encouraging dude. Tuesday night track workouts (which are currently tuesday night hill repeats) have also presented a good opportunity to run with a guy who is faster than I am, but who I believe I can train with. He is a 5:30 pace 8k guy who is really encouraging/good to run with. It has been infinitely helpful to have a group of people with whom I can train even if it is just once a week.

So there is a summary of new and quality additions to my training that I hope will help me reach a new level of fitness.

This weeks running included

12x1minute hill repeats w/ 2 minutes recovery

Lots of easy 7:00-7:30 miles

1 session of mile repeats (4x1mile with 45 seconds recovery) miles in: 5:30 5:29 5:32 5:31

11 mile progression run with 4 mile cool down. (this was a great workout)

with splits dropping consistently from a 7 min down to a 6:15 11th mile. Felt great on the cool down and felt comfortable finishing the workout with a 6:29 15th mile.

All in all a great week despite some nagging pain.