Kovas @ Midwest Multisport  asked if I was overdoing it based on the recent pains am having this was something I also wondered so I combed through my log yesterday. Mileage wise am low and I haven't ramped up fast since I am nowhere near what my schedule is calling for but I did noticed that since I am doing shorter races my training paces are faster and I may not have given my legs adequate time to adjust or build up to the pace. So the training program will be revised to do more of a ladder program for tempo and 400 meters intervals.

Today's run was a reset, so I did 3.1 miles on the treadmill barefoot, I do this to help reset/adjust my form, when I start out am landing so hard you can hear every foot landing mainly heel striking but by mile 2, it is almost like am gliding no shaking or pounding of the treadmill, tried one of my fastest pace 7mph and was able to keep my form. No pain on foot or shin but will continue to ice and massage.

Added on Cathe Butts & Guts floor work to finish things off before showering and rushing to the airport to pick DH up.

After all the gardening and pruning on Saturday, I ended up with pain on my inner right thigh, it was quite painful to walk so I took Sunday and Monday off to give it a rest. I iced and massage all day yesterday and it felt much better today so did my workout with modification.

Dynamic Flexibility
1 mile warm up @ Recovery Pace (5.4mph)
3x1 mile @ 10k pace (7.0) with 5 mins recovery in order to make sure I didn't cause any further damage to my thigh instead of 5 mins @ recovery pace, I did 2 mins of stretching and massage, it actually didn't hurt during the run but use that for precaution anyway. Slight pain on my left shin so that was massage also.
1 mile @ recovery pace (5.4) barefooted, I need to go back to finishing barefoot to build strength back to my feet and also to adjust my form.

I really like doing the barefoot cool down on the treadmill, since when my form is right my foot step is quite and light.

Also, this was the first time I had to get on the treadmill and run without TV, I loan my TV to my son to use as a monitor for the time being, so I hooked up the Sansa to the treadmill and just listen to music, wasn't sure I could go that long with nothing to watch but I survive staring at the Asics "Hell and Back" poster.

To finish things off, I added on Montenegro Endurance #1, a very well done progressive short endurance program.

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Wednesday was suppose to be a cross training and Upper body day but I ended up with a rest day since I needed to spend time with hubby and also get him packed for his trip out of the country.

Thursday - Due to staying up late to get hubby ready and also a 2:30am call from my job because of some manaufacturing problems, I was in no shape ready to run 9 miles at 4:30am since I badly needed more sleep so I postpone the run till after work. It was a very busy day at work, we were having so many process problems so I was running around all day, so upon getting home I was extremely tired but I couldn't figure out where else to fit the run since I have 18 on Saturday and I was not going to do a back to back, so I decided to get it done but chose not to run it outside since i know I will not make the pace just to tired and went down to the basement to get on the treadmill after dropping son #2 off at band practice because i know I will keep the pace. The training plan was
1 mile @ recovery pace 5.4mph
7 miles @ HM pace 6.6mph
1 mile @ recovery pace 5.4 but I ended up at 8mph since son# 2 called and needed to be picked up and I didn't want to have to get back on the treadmill when I got back. 9 miles average pace 9.25

Friday -
20 mins on the elliptical
Barry's Bootcamp  Lower Body Adv - Around the world lunges, side lunges and walking lunges
6 of my pick from the Hard Core Series due to limited time.

Got on the treadmill this morning for a quick easy 3 miles, this now makes 4 day straight of running. When I started the run, I had a old reoccurring problem of a rolled up sock under my right feet so I took the shoe off to fix the sock but then decided to run with just my "I love my MBT" sock guy sock. I have been wanting to do this for a while and I have to try and do this more often, since my right feet has been injured for so long, almost 2 years now, I did change my gait and running form with it getting better now I need to start making slow adjustments. The main change I made was shifting my weight to the left while running so I land hard on the left since the right is injured I do not heel strike but with so much weight on the left I was heel striking, I can hear the sound when I run and try to correct for it but it is harder to focus due to everything going on around me but on the treadmill the sound is loud and obvious when I land wrong and with just sock heel striking wasn't fun. When I land perfectly, there is no sound and it feels like am floating, half way into mile 2 I got the form down and was able to move the pace to 6mph and half way into mile 3 moved it up to 7mph and it felt great. So 3 miles @ 10:22 pace

After work did 19 mins on the stepper, I have been doing this barefoot for about 3 months now, my aero stepper has nice padded wide footbed that are very comfortable.