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Micah Ward · Posted: Sat Apr 05, 2003 10:22 am Post subject:

Week One Update.

The first week of the plan wasn't really much. Only 3 runs of 2 miles each. But I stuck to the plan even though it meant shortening my runs. The best thing about week one was the purchase of new running shoes. Very Happy

I got a pair of Adidas Super Novas. I like them a lot. Very cushiony and comfortable. I tried on 5 different pairs including New Balance and Nike. The other pair I really liked was the Nike Air Span but it was just a little too light and the sales lady suggested I stick with the Adidas because it has a little more cushioning and that would be better with my injury history.

On to week three now which is two runs of 2 miles and one of 3 miles. Actually there are two more runs of 2 miles in the schedule but they are optional and with the injury history in mind I am going to try to keep to the minimum amount of runs.
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Dan · Posted: Sat Apr 05, 2003 10:25 am Post subject:

Did the plan actually specify to lower your mileage if you're already exceeding that level? I would have thought it would just have a sliding scale to adjust where you start and finish at...

Micah Ward · Posted: Sat Apr 05, 2003 12:21 pm Post subject:

That last post was made after I had finished trimming the shrubs but before I started drinking. Now that I have my gin and tonic beside me I will try to make more sense. Wink

When I said week three I should have said week two. Good proofreading Dan. Smile

I started with week one because my runs were being done by time and they were working out to somewhere between 2 and 3 miles anyway. So they weren't shortened significantly. For someone doing a long run of over 2 miles they would simple plug into the schedule at the point that represents there current long run.

If I am making sense now credit the Bombay gin, which was made famous in the Warren Zevon song, "I'll Sleep When I'm Dead." Surprised

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Dan · Posted: Sat Apr 05, 2003 4:47 pm Post subject:

Paul · Posted: Sat Apr 05, 2003 6:44 pm Post subject:

You must have a lock on your liquor cabinet. There's nothing cheap in your household!! Thumbs Up

Micah Ward · Posted: Sat Apr 05, 2003 6:57 pm Post subject:

Life is too short for cheap booze, ugly women or worn out running shoes!
Very Happy

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Micah Ward · Posted: Sat Apr 12, 2003 12:40 pm Post subject:

Week two update.

Ran 2 in the rain, ran 2 on a treadmill and ran 3 today in beautiful 70 degree weather. The adidas are still feeling good and the foot is too.

This coming week calls for 2, 3 and 4. The 4 miler next Saturday should give an indication just how healed the foot is. Wish me luck.
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Micah Ward · Posted: Sat Apr 19, 2003 3:27 pm Post subject:

Week three update.

The 4 miler today went well. No pain. I'm still keeping it real easy. My run to walk ratio today was 13 min/2 min and that worked out to be a 9:44 pace.

Week four is the same as week three and is considered a rest week. Every fourth week is a rest week.
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Dan · Posted: Sat Apr 19, 2003 3:49 pm Post subject:

Looks like you're continuing to progress nicely. How's the fitness feel?

Dan
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Micah Ward · Posted: Sat Apr 19, 2003 4:09 pm Post subject:

The fitness part is feeling good too. The 13/2 ratio seemed very easy and I finished today still feeling pretty fresh. I'm going to continue taking it easy and not pushing anything other than the increase in distance.
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Paul · Posted: Sat Apr 19, 2003 8:25 pm Post subject:

Good going, Micah!! ...and happy Easter to all you people out there!! (and a good Passover to you, Dan)! Thumbs Up

Dan · Posted: Sat Apr 19, 2003 11:40 pm Post subject:

Eh, I can never keep straight which holiday I'm supposed to be celebrating... Confused

Dan
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Micah Ward · Posted: Sun Apr 20, 2003 12:16 pm Post subject:

Thanks Paul and a happy Easter or Passover to you guys too. Very Happy

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Micah Ward · Posted: Sat Apr 26, 2003 7:17 am Post subject:

Week four update.

Ran 2, 3 and started the 4 miler. There was a light rain at the start which wasn't a problem but after the first mile and a half the rain poured down and the lightning started. Needless to say I got in some "accidental" speed work as I cut through a half mile shortcut back to the house.

So this week calls for 3, 4, 3, and 5. The foot feels good, the fitness feels good and the new shoes are feeling great. Very Happy

I'm still experimenting with the run/walk ratio. I may try 14/1 this week as well as 13/2.
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Micah Ward · Posted: Sun May 04, 2003 10:22 am Post subject:

Week five update.

Ran 15 miles this week which is my highest total in over a year. The long run was 5 miles yesterday at a 13/2 ratio and a 9:52 pace. I could feel a little tiredness in the legs in the last mile.

This week calls for 3, 4 and 6. I'll probably stay with the same ratio and see how the 6 miler does.
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