CIM Training Week 1, Day 7: 8.25 miles

Well, the first training week back after my injury is complete! My goal this week (and next) was primarily doing the miles. No watching the pace, no speedwork, no tempo runs. This week was building up the base mileage, then next week will be the same total distance, but shifting miles around to make Sunday a longer run.

The week was:

Tuesday: 2.5 miles
Wednesday: 5 miles
Thursday: 5 miles
Friday: 5 miles
Sunday: 8.25 miles
Total: 25.75 miles

Originally I was going to run 5 miles on Saturday, but Friday afternoon & evening, I was feeling really under the weather. A cold felt like it was setting in, my throat was itchy, and I was coughing up phlegm. At 2:30am, I woke up with a splitting headache, so I decided at that point not to run. When I woke up on Saturday morning, my resting heart rate was 64, where normally it's around 52 on average.

After resting Saturday, this morning was much better. RHR was 49, and I felt much better. So I set out to run 8 miles, with the possibility of 10. I also wanted a chance to start running the new route that's going to be used for my long runs.

The big part of the route I was unsure of was the railroad track. There's no road that goes directly between Arboga Road and Feather River Blvd, except for Grand Ave., which would add another 2 miles to my route. The plan was to run along the railroad tracks and connect the two much closer to home.

Once there though, I realized this wasn't the best idea. The railbed is raised above everything else, which is overgrown with sticker bushes and dry. Running in the middle of the tracks was hard, because the railroad ties aren't flush with the ground, they're raised. Further down the tracks, even the middle was overgrown with the stickers! I don't plan on running on these tracks again.

At 5 miles, my original plan was to turn around, but 5 miles also coincided with Ella Ave., which I knew would take me right back to Arboga Rd. I turned onto Ella, and the distance back to my house was actually less than the 8 miles I had originally planned to do. I ended up running two streets beyond the one I usually turn in on, then backtracking on Pacific to my house, making 8.25 miles total.





If you look closely, mile 3 is the one where I took the railroad track shortcut. At times I was moving as slow as 14 minutes per mile!

Splits
Mile 1: 10:20
Mile 2: 10:56
Mile 3: 13:35
Mile 4: 10:34
Mile 5: 10:41
Mile 6: 10:31
Mile 7: 11:06
Mile 8: 10:27
.26 mi: 2:37 (10:20/mi)

8.26 miles, 1:30:51, 10:59/mi average, 1060 calories burned

From Twitter 10-17-2009

• 03:11:59: New post on my blog: From Twitter 10-16-2009: 03:12:31: New post on my blog: From Twitter 10.. http://bit.ly/M5nd1
  
• 07:23:06: Wt: 178.6, RHR: 63, BF: 17.5%
  
• 07:36:16: Dr, Dre-a Matteo #blandhiphop @johnmoe
  
• 07:43:12: I think I may have found a friend on Facebook I haven't seen since 1984.
  
• 07:54:07: OK time to get dressed and go to the men's breakfast.
  
• 07:54:27: Today's a forced rest day. Not feeling the greatest, and this morning my RHR was higher than normal by about 10 beats.
  
• 09:04:00: RT @eddieizzard: Finished 11.5 mile run through NYC barefoot. Didn't hurt that much. Individual pieces of gravel weren't nice @ironbrandon
  
• 09:06:04: RT @eddieizzard: This is the best shot I can get of my own feet after the run. Rather grubby, as you would expect http://twitpic.com/lvsy7
  
• 18:41:53: http://twitpic.com/lypvu - @karrock These are the tights I bought last yr; the style changed t his yr.
  
• 19:12:07: http://twitpic.com/lyv8l - I can't believe some ppl. Tied up @ the restaurant, a puppy. Nobody around, poor thing.
  
• 20:59:49: I'm off to bed. Enough of this acting sick nonsense, I have 8 miles to cover in the morning!
  

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From Twitter 10-16-2009

• 03:12:31: New post on my blog: From Twitter 10-15-2009: 00:11:56: New post on my blog: CIM Training We.. http://bit.ly/xYdDj
  
• 05:40:49: Wt: 178.6, RHR: 49, BF: 18%
  
• 07:01:17: Foggy!
  
• 08:44:12: Interesting. My boss is going to be late today, he's picking up some logo'ed compression shirts. Now that I can get behind.
  
• 09:18:12: For @alitherunner and anyone else: http://bit.ly/vVPBM
  
• 09:20:35: BWAHAHA! http://bit.ly/3K1Xso
  
• 12:39:07: MapMyRun.com: Updated 2009/10/16 . 755 (kcal). 5.25 mi.. 00:59:35
  
• 12:53:00: BTW, *much* better run today. Same run (5 mi run, .25 mi walk), yesterday was 11:25/mi running, today was 10:46.
  
• 15:04:21: RT @ryanhall3: Do you know that carbo-loading came from the Bible? Check out 1 Kings 19:5-8 - Ryan you rock in more ways than one. Awesome!
  
• 18:48:33: Words used in pop music never heard in conversation: alibi, photograph, telephone, television, & hyah
  
• 18:57:07: Rod Stewart is very literal. The letter to Patty's parents really did say, "Yeah!"
  

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From Twitter 10-15-2009

• 00:11:56: New post on my blog: CIM Training Week 1, Day 3: 5 miles: Today I needed to get my brakes d.. http://bit.ly/skNgy
  
• 00:11:58: New post on my blog: Running Vlog #14: CIM Training Week 1: http://bit.ly/fplIv
  
• 03:12:27: New post on my blog: From Twitter 10-14-2009: 09:33:14: On a PC, where is the iTunes data d.. http://bit.ly/FP3aQ
  
• 05:49:50: Wt: 177, RHR: 50, BF: 17.7%
  
• 07:51:44: RT @ADoRunRun: What 26.2 miles look like in the eyes of 2 runners: http://bit.ly/3GEZni #CM09 #chicagomarathon
  
• 08:37:45: Rocking the new @Tweetdeck. Notifications can be huge and detailed now, but most importantly... THEY CAN BE MOVED! FINALLY!
  
• 08:56:17: New video uploaded: Running Vlog #9: 2009 Avenue of the Giants Marathon Part 1: On May 3, 200.. http://bit.ly/3d5acG
  
• 08:56:20: New video uploaded: Def Leppard & Poison, Sacramento, CA 9-3-09: Snippets from the Def Leppar.. http://bit.ly/16F1y6
  
• 08:56:24: New video uploaded: Get Out 7-11-09: Video I put together from the Rivers Foursquare Church's.. http://bit.ly/ymJh1
  
• 08:56:27: New video uploaded: Pre on the Pre: Oh, the marketing Palm could have had! Steve Prefontaine .. http://bit.ly/4BZM4Z
  
• 08:56:28: New video uploaded: JillianCall 021509: On The Biggest Loser, Jillian Michaels gave a contest.. http://bit.ly/iXajO
  
• 08:57:23: What the heck? Why did Youtube feel it necessary to tweet a video I uploaded a year ago?
  
• 09:41:42: RT @ChristFinnegan: MSNBC's Michelle Kosinski is proof that Cylons walk among us, try & tell me she's not a Six. http://tinyurl.com/yktvoeh
  
• 11:19:14: RT @activenetwork: Knowing Your Top and Bottom Heart Rates Is Key to Using Your Monitor: http://bit.ly/HeartRateHelp look at this @RRonnn
  
• 11:45:08: New video uploaded: Running Vlog #14: CIM Training Week 1 (restart): That's right, after comi.. http://bit.ly/49YgDc
  
• 15:13:24: Geez, what an awful, awful, awful, awful, awful run. I feel like crap.
  
• 15:13:47: Not from having a bad run, but physically, I feel like crap. I need a nap.
  
• 15:32:20: MapMyRun.com: Updated 2009/10/15 . 769 (kcal). 5.24 mi.. 01:02:11
  
• 20:24:05: As I threatened, I'm finally getting around to making the flourless brownies. Mmm, brownies.
  
• 20:57:53: Well. The brownies taste like beans.
  
• 22:12:29: New post on my blog: CIM Training Week 1, Day 4: 5 miles: As I said to someone as I headed o.. http://bit.ly/3E5C2l
  

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