Monthly Archives: November 2012

Days 27-29: Treadmills, Speedwork and Recovery

Again, I apologize for clumping a few days together, it has been a hellacious week at work.  I’ve been sticking to the treadmill for the past couple days to make sure I’m not subjecting my newly recovered immune system to more stressors than really necessary.  Over these three days I’ve run: 7.0 miles, 5.5 miles and 3.5 miles at full recovery pace outdoors.  The 7.0 mile run is the one worth discussing at most length, the 5.5 mile and 3.5 mile runs were both pretty vanilla.

The 7.0 miler was a great test for my 10k pacing and a way for me to gauge my efforts so far.  As I’m nearing the end of the first month in these 100 days, it was a worthy litmus test.  I also decided to flip over to metric world for this workout and I think it really helped to segment my run into more tangible bits.  I ran the 10k in 42:00.  Not blazing fast by any means but also not terribly slow.  4:20 10k pace works just fine for my marathon goals and where I want/need to be to be fully competitive.  I set the treadmill at 4:10/km pace most of the way and just cruised along. I was a bit slower in the start, hence the upshot to 4:20.  I also reached 3:50 pace for a couple km as well.  Again, these are all good signals for my growth.

The next day definitely hurt during my morning 5.5 mile run.  I was sluggish and could only push 7:40/mi for that stretch.  In the evening I reacquainted myself with Cera (my bike) for an hour of a “recovery spin”.  I spun 20 miles in an hour and never let my heart rate go past 155 bpm.  It was a great double.  Thursday was a recovery run with Alex.  A true, honest to god, recovery pace;  9:00/mi.  It was fun-ish.  I really struggle with running slowly and I need to become more disciplined so I don’t get injured.  November has been good so far.  I’m looking forward to my last Novemberian run tomorrow!


Shoes: K-Swiss Blade Light Run

Apparel: All sorts; mainly K-Swiss accomplish shorts and K-Swiss shirts

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Day 26: Down With the Sickness

Forgive the blatant song title reference to an awful early 2000s rock song, it’s been a long day.  I ran some easy treadmiles tonight (5.5 to be precise) at a relatively relaxing pace (7:20 to be preciser).  I’m feeling alright and I believe the sickness is gone for the most part.  My running seems to have survived mostly unscathed and I’m ready to get back to hard work and see if I can really push myself these next few weeks before my Florida vacation.

Today’s Gear

Shoes: K-Swiss Blade-Light Run (2011)

Apparel: K-Swiss Split shorts v2 (2011)

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Days 21-25: The Bad, The Slow and The Sick

I know, it’s been a while since I’ve blogged and yes, I know that I’m lumping four days of running together.  It’s ok because it’s been a sneeze-filled week.  I was sick for my last post and it didn’t go away in 24 hours.  Thursday’s run was difficult but, because the weather was so nice, I just toughed out my 6+ miles at the Alcorn residence.  It was fun to get away and run some rural routes for a change of scenery.  I also earned some extra dessert with that run, so it was all for a “good cause”.  We had a lovely Thanksgiving in Elk River and returned to Minneapolis amidst snowstorms and colder temperatures.  Alex and I headed to the YWCA for our black Friday morning kick off and had nice workouts.  She swam and I ran.  Friday was easily the worst day for my cold as I really felt like an old, tired dog.  It was all I could do to get my 4+ miles of running.  Shopping at the Mall of America did help a little bit, though!  So did the high doses of the ‘Quils (both day and ny varieties are especially in season).  Saturday and Sunday were ho-hum treadmill runs.  I ran 6.5 on Saturday at 6:58 pace and 7.01 on Sunday at a little bit quicker pace.  I am starting to feel much faster so maybe being sick has helped me to “unleash my inner potential”?  I digress; this week will be another cold one as I begin to acclimate to the awful, cold temperatures of the frozen north.  Many a treadmill miles will be run.

Reflecting on this past week brings me to a very elusive term: strength.  It’s not often that you can find great strength within yourself when you are dealing with physical illness.  Even though it was just a slight cold, I was able to overcome and have the strength to keep pushing through and continue with my plan.  I am beginning to feel slightly in shape and like I am making real progress.  If Saturday and Sunday are any indication of my potential, I believe I could be making some serious breakthroughs in the coming weeks.  So, stay tuned and enjoy the ride with me!  It’s already a quarter of the way to my goal and I am feeling great and fresh.


Week four totals

Miles: 44.17

Time: 5:15:47

Overall totals

Miles: 133.78

Time: 17:54:38




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3 Spoons Full of Story

For a Plant-Powered Body, Spirit, and Mind

Next Level Fitness

We gain strength, courage, and confidence by each experience in which we stop to look fear in the face

Devon Palmer

Pro Triathlete and Triathlon Coach