Week in Review, April 17-23, 2017

Growing up in the South, sometimes I felt like I didn’t fit in super well. I’ve always been into music, art, literature, things not exactly promoted in my football crazed town. I played sports growing up, just not the one’s people cared about. Then I started running. Immediately, I knew I had found my sport and my people. There is no better community than the running community, in my mind. And there is no better place to witness this race day. Whether it be cross-country, road, trail, or track, the running community gets pumped for race day and there is a never ending swell of encouragement! I love it, and it has been one of the biggest things I’ve missed since getting lazy. I ended that streak this weekend, and the community welcomed me back with open arms. It was exactly what I needed to keep the motivation high!

Overall this ended up being a pretty successful week for two reasons: I ran faster than expected in the race on Saturday (Recap coming!), and I had a great long run on Sunday. This is more progress toward the ultimate goal of being back in race shape and competing once again. I won’t go into detail about the race here, but following up a solid effort there with a long run the next day is a milestone for me. Not only for the cumulative effort over 2 days but I had a calf strain mid-week that I was able to work through and still complete the race and  long run. I did take Friday off to nurse the calf, but that was all it took. I’m pleased with the mileage, the race, and the long run. Not a bad week of running.


Nothing exciting to report this week, except that I saw a Chicken family on my long run yesterday. One rooster, one hen, and two chicks. Perhaps they were out for a Sunday stroll beneath the Metro-Rail, or (unfortunately the more likely scenario) they were escaping certain death on a rotisserie. Let’s go with the Sunday stroll.


  • Monday– 6 miles
  • Tuesday– 9 miles
  • Wednesday– 6 miles
  • Thursday– 7 miles
  • Friday– Off-rest/nurse strained calf
  • Saturday– FICPA 1040k 5k Race, 2nd overall, 18:10
  • Sunday– 12 miles (3 w/the Girl+ 9 OMO)
  • Total Miles– 50 miles

For more details, check out my Strava.




Week in Review, April 10-16, 2017

Another solid week of running! This is when I start getting really excited about training. I have (mostly) gotten over the initial difficulty of getting back into shape, have started to feel good in my daily running, and am starting to pick up steam in mileage. Still no structured workouts or anything faster than training pace except for some strides. But I’m getting pumped!

The pain in my Achilles has completely subsided, so issue averted, but I did rub a blister on my left Achilles on Tuesday. A rain storm popped up, soaked me in the matter of 2 minutes and over the final 2 miles of my run, I rubbed a spot completely raw. By the weekend, it had started to feel good again, no pain, and I think it is on the heal now.

Anecdotes: I ran my longest run in two years this week. 10 miles. In the past, this would have been no accomplishment, but when you are building, 10 miles can be a milestone. This next weekend (April 22) I will run my first race of any kind in two years. Nothing exciting, just a local 5k, but it will be nice to get back out and compete. I’m not expecting anything spectacular, but a baseline on which to build the rest of my summer training.


  • Monday– 6 miles
  • Tuesday– 6 miles on TM
  • Wednesday– 6 miles
  • Thursday– 6 miles (2 w/the Girl)
  • Friday– 6 miles
  • Saturday– AM:2 miles w/the Girl; PM:4 miles
  • Sunday– 10 miles (7 OMO + 3 w/the Girl)
  • Total Miles– 46 miles

For more details, check out my Strava.


Week in Review, April 3-April 9, 2017

This was the first week in years I felt like a runner again. I ran 7 days, felt pretty good each day, felt a little bit of discomfort (meaning running every day wasn’t easy), and completed a progressive long run. Granted my mileage is about half of what I used to run, this is definitely progress.

The only issue this past week was a little pain in my right achilles. I iced it each night to help with any inflammation and really tried to take it easy on my runs and pay close attention to it. I’ve had issues with my achilles in the past. In my sophomore year of high school, I strained my right achilles and had to sit out most of the cross country season. I hurt it again in 2011 while living in Richmond, VA. I strained it running up a wet hill during a long run and had 4 months of rehab to get it back to normal (rest, run, re-hurt, rest, run, re-hurt, finally get ART, rest, rehab, run). Needless to say, when my achilles starts to ache, I get worried.

Luckily, it seems I am in the clear. Though I will still baby it for a while longer just to be safe. Good week overall, I’m pleased. Got a few runs in with the Girl and am starting to see some progress. This gets me pumped for races in the future!

Anecdotes: Nothing in particular this week. I was cat-called once, a whistle followed by “Hey, Baby!” Heat is starting to get unbearable, though the weekend we had a Miami cold front (meaning low 60’s).


  • Monday– 5 miles
  • Tuesday– 6 miles
  • Wednesday– 4 miles
  • Thursday-6 miles w/ 7x:20(:40)
  • Friday– 5 miles (TM)
  • Saturday- AM: 4 miles; PM: 3 miles
  • Sunday– 8 miles (LR)
  • Total Miles: 41

For more details check out my Strava.


Week in Review, March 27-April 2, 2017

This week was both a success and failure for me. I ran a solid long run, longest I’ve done in quite a while, but I also got lazy for a few days and did not hit my weekly mileage. Consistency has been my problem since 2013 or so. If I’m going to get back out there and race, I’ve got to fix this issue. that is what the coming weeks are for.

I hit two “workouts” this week (in the broadest sense of workouts): 6x strides on the end of a run and a long run of 8 miles. Like Landry eluded to in his post (here) I also need to get into the gym and start doing core. For those new to running, gym and core work are critically important to running well/fast. They both help strengthen and stabilize your entire middle region, and strength work to your legs can actually help balance the muscles that are not typically used (or not much) in everyday running, which can help when you are tired.


I saw two cars get pulled over this week while running. One was very obviously running a red light in front of a cop and then tried to stop but basically just ended up in the intersection. The other, I’m unsure of what they did, but it’s always enjoyable for me to see someone get a ticket in Miami.

One cat call this week, nothing spectacular, just a WHOOP when I ran by. Always nice to be appreciated.


  • Monday– Lazy, no run.
  • Tuesday– 5 miles w/ 6x:20(:40)
  • Wednesday– 6 miles
  • Thursday-4 miles
  • Friday– Lazy, no run.
  • Saturday- 6 miles
  • Sunday– 8 miles (LR)

Total Miles: 29

For more details check out my Strava.


Week in Review, 27 March – 2 April 2017

This week was a bit of a breakthrough for me. I finally felt good again and put together 7 straight days of quality miles – not a lot of miles but more than I had hoped for. Going into this week, I was shooting for 30-33 miles for the week. I ended up finishing off the week with 35 miles, putting me a bit ahead of schedule.

I played soccer on Saturday. I did motions with my body that I haven’t done in years. Everything hurts. But I still got my long run in! Right now, I’m feeling good with my running, but I need to get going on my core & lifting routine. I want to lift a bit more strenuously this time around. Once I get a lifting routine nailed down, I will share that here as well. My runs this week are shown below.

Monday – 5.0 mi, 7:18/mi
Tuesday – 5.0 mi, 7:20/mi
Wednesday – 4.0 mi, 7:17/mi
Thursday – 5.0 mi, 7:11/mi
Friday – 5.0 mi, 7:16/mi
Saturday – 4.0 mi, 7:18/mi
Sunday – 7.0 mi, 7:17/mi

Totals – 35.1 mi

You can see all of my runs in detail on my Strava training log.


April 2017-A glimpse

Like Landry, I’m going to post my training schedule each month so that you can see what I’m doing. This is merely a blueprint, so if you want details check out the weekly training reviews or Strava. My goal with this is to be transparent so that anyone who reads this will know what I’m doing day to day and if I miss a day or skip a workout can call me out. So, here’s April:


You’ll notice that Landry and I use the same format. This is by design for ease, and we both like spreadsheets, so we utilize a calendar template on Excel.

The month of April is all about building mileage and getting back into the routine of running. You can see that I’m building somewhat quickly. This isn’t necessarily advised for everyone, especially beginners. Anyone who does not have much experience with running or training really needs to build slowly and progressively, like a 5%-10% incrase in mileage each week. So, if you are running 20 miles/week currently, only add 2 miles or so the next week. This seems super slow, and it is, but it is designed to keep you from getting hurt. I have 15 years of running experience, so I am capable fo building a bit faster.

The key is knowing yourself. Be cautious in the build, but you know what you are capable of better than anyone else.

Look out for the weekly review!



GS: general strength-usually some light gym work or body weight exercises

Core: abdominal and back exercises to facilitate good form and balance.

Training Plan for April 2017

This is not really a training plan. It’s more like a tentative mileage build schedule. My number one immediate goal is to build mileage and get into decent shape. I don’t really care about anything else. I just need to be consistent in the build. Below you will find my goal mileage build. I slowly increase my mileage to 50 mpw over the month of April and slowly build into a decent long run of 10 miles. No workouts, no progressions, etc. – just steady-state miles day in and day out. I may throw some strides in later in the month.

I suspect that somewhere over the next month I will find my love for running again. If you have any questions or suggestions, let me know in the comments below.