Back in West Side

Even with 3 rest days last week, my legs are still tired and complain a lot the first 60% of my runs. I think I will begin "ascending to full volume" very gradually. I'll try to finish off the week in 55-60 ( right now at 26 so I need a long run later this week), take a slightly down week 2nd week of august, 65-70 3rd week, 45-50 last week of preseason, 3 rest days before the start.

I now kind of have two different, competing views of what the season should be like. One is the old Mark Wetmore season. Ascend to a high full volume, plateau out, and then speed up towards the very end. This would involve sitting out of some of the early speed workouts Scott has us do for longer steady state runs, i.e, doing a hard 7 mile run instead of those 400m Hills at the end of the first week. I mean, whats the point!?

The other viewpoint is the Ian Shapiro type summer. Lots of rest, pretty big flucations, relatively moderate mileage: 20-40-25-45-30-50-25-55-30-45...etc. This would leave me less tired and probably less injured. However, seeing as how I am coming off 4 months out, I think I need to do a good job of reestablishing my base, and then maybe in the fall/winter get my base pace down to mid-high 7s. Anyways heres the last 3 days.

7/30/07- Achilles sore from walking and standing in NYC, legs still kinda tired but much better. Last run in MD. On and off thundershowers, bright white clouds on a deep blue sky, reminded me of Hawaii. CJ trail from River road up to old high school XC course. Took it out medium, pretty quick on the way back.

Miles: 8-8.5

7/31/07- Huntington. Medium. Felt okay, was hoping for more. 51 min-2 min for stops=49 min.

Miles: 6.5

8/1/07- Full Arroyo from Lloyd. Still took a while to get into it, as usual. In the words of Dave, legs being whiny bitches. Finally started dropping under 8 min pace after casting pond with last 2.5-3 being excellent. Didn’t even feel that tired at the end. Hopefully I can get my base pace below 8 by the end of this month.

Miles: 10.5