Weekly Update 1/16 - 1/22/12

I ran a total of 24 miles this week.  I did the majority of my running at the gym on the treadmill due to the snow we got here in Des Moines, IA.  I did two tempos and my 9 mile long run on the dreadmill. When I run on the treadmill I use my Garmin for a heart rate training run.  I felt great running my 9 miles today.  I'm getting stronger and hoping to run injury free this year.  

Weekly Running Recap.

I had a pretty good week of running last week.  I did suffer a little on my Monday run.  I went out on my run to meet my girlfriend at the gym and I was really sore.  I did run an eight miler the day before and It was just a little too much.  I did have two good tempo runs each a little over 5 miles each.  I had a great long run this past  Sunday.  I ran 9.2 miles with 46 degree temperatures.  I have had the best winter for running in Iowa.  I finished all of my runs at the gym doing yoga and strength training.

Week in Review

I had a great week of running.  I did two tempos my fastest since my injuries and I also got out for a two mile run with my 9 year daughter.  My daughter is just starting to run.  She has put in a total of five miles with me so far.  Hopefully she will be a future runner.  Back to my running progress.  I also did an 8 mile long run this afternoon.  I put in 26 miles this week.  I have been progressing slowly so I don't continue to injury my self.  I am continuing with my strength training and yoga.  This has all been such great help.

I had a great 7 mile run today.  This is the best Christmas present you can give you self is going out for a run.  I ran from my house to Grays Lake.  Grays Lake is a popular lake in the Des Moines, IA are with a 2 mile black top track surrounding the lake.  There is a nice city view in the back ground.  Next time I'm there I will take a picture to post on this site.  I had perfect weather today.  It was 45 degrees, sunny, and we don't have snow.  This is pretty strange weather for Iowa in late December.  Overall I ran 20 miles this week.  I did two tempos, an easy 30 minute run and today's long run.  I get to step up my base training a little more this up coming week.  I'm looking forward to posting next weeks training.

Nice Long Run

Feeling a better.  I ran for the past 3 days putting in 15.6 miles.  I just finished up my return to running training program and I'm ready to start my base training for next years racing season.   I plan on running Iowa's Dam to Dam 20K.  I ran this in 2010 and this was a great race course.  I signed up for the race this year and suffered a stress fracture.  I been doing great with my recovery training and hope the base training goes well.  I have been feeling a lot stronger.  Well I will post some more updates very soon.

P.S.  Here is a picture that I took on a little trail next to the river this afternoon on my long run.  I call it 'Running of the Geese.' There were about sections of geese on this mile trail.  I had a hard time maneuvering around all the poop.

Long Run Today

I had a nice long run today.  It's starting to get cold here in Iowa and I still in my summer mentality.  I ran wearing shorts and nearly froze to death.  I put in 6.5 miles in a little over an hour.  I started my run with a quick warm-up and finished my run with some runner's yoga and a few leg exercises.  Now I'm going to eat some chili and relax.