July 8-14

July 8
Day off. Going to experiment with Mondays completely off for the next few weeks to see if that helps with recovery.

July 9
18 minutes easy; 10 x 1 on/off; 13 minutes easy, 5.42 miles. Not sure if it was the day off or something else, but I felt like a runner today. Averaged 6:27 pace for the “on” blocks on rolling hills, and it wasn’t too painful.

Ankle pain 4/10

July 10
44 minutes easy on CR 250, 4.5 miles. Average HR 134, 500 ft. gain.

Thought I could just run from my house today, but the first 1.2 miles were on road, and I re-learned that I am not yet ready to run on roads. Much higher pain levels on the road sections. Otherwise a very easy jog.

Ankle pain 5/10

July 11
am: 7.26 miles on CR 210, 1000 ft. elevation gain (topping out at 8750), in 69 minutes. Four strides at the end.

Longest run since the injury. Leg felt solid on the uphill but nearly four miles of downhill was a challenge. Think I need to run downhills slower if I'm going to sustain this mileage.

Ankle pain 5/10.

pm: Iyengar Yoga

July 12
45 minutes pool running. Leg was very sore in the morning from the run and yoga yesterday. Pool felt great.

July 13
8.37 miles on Old Monarch Pass Road, between 10,600 and 11,375, in 1:24:28, 1500 ft. of gain. Sub-150 HR on the ups and sub-135 HR on the downs.

Ankle Pain 4/10

July 14
4.69 Miles on CR 101, 44:41, Sub-150 HR on the ups and sub-135 HR on the downs. 700 ft. gain, 4 strides at the end. Average 5:45/mile pace on the strides.

Ankle Pain 3/10

Good week.

More than 30 miles with around 4000 ft. of gain with a tiny bit of quality. Not exactly Jim Walmsley stuff, but pretty good considering I was legally allowed to park in handicapped spaces two weeks ago.

Big lessons for the week: Still need to stay off roads and keep the downhills easy.