PPM by 2010

Last run of the year. Just got in over 100 for the month! Didn't think I was going to make it given how little I ran early in the month. Ran the Mesa and Harper...all snow, kind of like running on a loose trail. Felt decent, a little sluggish mainly. No real pain to speak of.

More mileage this year than 2008 by about 15% or so. Overall average HR was lower and the pace was faster. Not sure if I can make any real conclusion based on this data, but I think overall I got faster in 2009 at shorter distances but slower at longer distances; notice some of the early long runs in 2008...decent pace with a low HR. Funny, I would be happy to hit those distances now with that kind of pace and HR. I may have run more often in 2009; just not as far. I did 17 runs >= 10 miles in 2009 and about the same in 2008. Whereas I did 10 runs >= 13 miles in 2008 vs. only 4 in 2009. So, it was great to increase the frequency of running in 2009 but I really need to increase the longer runs at 13 miles and great to really make some improvements.

Date	Course	Distance	Duration	Pace	Avg HR	Activity	Max HR	Type	VO2 Max
2009		1317.4 Mi	188:17:56	8:35	152		172
2008		1142.0 Mi	167:57:45	8:50	156		176

Date	Course	Distance	Duration	Pace	Avg HR	Activity	Max HR	Type	VO2 Max
9/6/2009		13.4 Mi	2:26:58	10:59
8/23/2009		13.7 Mi	2:01:53	8:53	91		140
8/16/2009		13.1 Mi	1:59:56	9:09
7/5/2009		15.4 Mi	2:27:39	9:37	144		175
10/19/2008		26.2 Mi	3:49:00	8:45
9/20/2008		21.0 Mi	3:08:00	8:58
9/6/2008		18.0 Mi	2:41:07	8:58
8/24/2008		18.0 Mi	2:39:47	8:53	157		182
8/16/2008		16.5 Mi	2:23:07	8:40	158		177
8/9/2008		15.0 Mi	2:13:01	8:52	153		168
7/26/2008		14.2 Mi	2:06:00	8:55	174		186
4/12/2008		14.4 Mi	2:04:22	8:40	153		183
2/16/2008		17.0 Mi	2:26:42	8:38	151		173
2/9/2008		15.0 Mi	2:06:42	8:27	156		178

No pain today for any of the run. HR was a bit lower than this identical run on Sunday with a slightly faster pace. Temperature was similar. What gives? Good run overall. Still running in the Precision 10's, working great. Probably will consider moving to the Ronin's for my next shoes.

Day 4 of my case of Pink Eye. The kids have all had it at this point, Lily and Owen are in their second weeks are and finally resolving. Mine still suck at this point, very dry, itchy and uncomfortable. As a result, I have been wearing my glasses rather than contacts. Kind of a bummer as it has been a bit bright lately.

The muscle right above left hip on my back is still sore. Hurts a bit when I walk up stairs or push off. Does not bother me during the run, but is definitely a bother. Mostly feels like a small pull of some sort.... I am thinking it will resolve with time.

Kept the pace easy overall. Kind of cold in the early AM, but seemed to be dressed appropriately. HR was still fluctuating a bit, but tried to keep it in MAF territory. The usual drift at the end of the run, especially with the slight "climb" home. 147 average for the run, not too bad.

Felt great overall. Kind of slow due to the icy conditions, but form felt great and smooth overall. A little left knee IT pain at the end of the run. WTF? Really felt like I had the right form throughout. Strange.

Tried out the Mizuno Wave Ronins yesterday. These are my next shoes. Feel much better with lower heel and flatter cushion these days. More cushion for me = sloppy form. The Ronins felt perfect, same fit as the Precision 10's, but without the heel lift and less cushion and A LOT lighter...almost as light as the Lunaracers without the narrow forefoot. I may transition even more minimal to the Mushas after the Ronins....no heel to speak of. WTH?

Been a crappy running month between the weather, Christmas and the damn viral pink eye making its way through the the house. I am almost close to putting in half the mileage in December as November. I did a few Elliptical augmentations however that at least kept the fitness status quo, but the low mileage has taken its toll. My HR for a given pace is certainly higher than it was through November. It is amazing how lower volume has had such an effect on me. For now I am just going to try to MAF my way back to form keeping the HR just under 150 which I think is my proper MAF HR. I will add a few progression runs and pickups periodically to spice things up.

Got to get something regular going.