Friday, May 22, 2015

05/22/2015 touch up workout, no significant injury

It's been a few days.  This week has not been a normal one for me or my training, but it's only one week.  I have been super busy at work and since Sunday have been lucky enough to see two amazing dance recitals, a spring choral show, walk off win in 3/4 softball, and some other stuff I am forgetting.

Tuesday morning around 2am, I woke up with a calf muscle that was balled up in a know that wouldn't quit.  I get these once in awhile, but haven't in probably 8-10 months because I have been eating and drinking well.  Needless to say it was painful and intense.  I actually spent all day Wednesday in pain and thought I might have had an issue moving forward.  However, it is much better today and I gave it a shot with a run this morning.

I started my short workout with a nice, slow, 1.5 mile jog to make sure I was really warm.  I then did 4X400 meters with about 90 second rest periods between.  Each of the 400's, I ran in 82-90 seconds, basically 5:40/mile pace to 6:00/mile pace.  I can usually keep my pace more consistent, but I was a little rusty coming off 4 rest days in a row.  Sunday, although busy this weekend, I would really like to get in like a 3 miler to shake out the legs.  I haven't run much at all since last weekend and the weather looks good for the Fred D'Elia Run on Monday in Ridgewood.

Enjoy the holiday weekend everyone and remember what it is about.  Celebrate with friends and family, enjoy yourself, and get out and run!

Sunday, May 17, 2015

05/17/2015 Sometimes you just have to get out and go...

Today was a busy day, but I snuck in a 4 mile run between a couple of recitals and a big school project.  I was lucky enough to have about a half an hour pop up during the middle of the day, so I changed and ran out the door.  Knowing I only had about half an hour, I decided on my standard out and back 4 miler into Ridgewood and back.  Since it was going to be short, I decided to make it a quick one as well.  I ran the pace about 7:15/mile for the duration and got a strong run in.  

Heading right out the door is a different experience, as I had no warm up time and I jumped right into a pace around 7:00/mile.  To say the first mile was a little awkward, is an understatement.  However, I am not complaining, I was glad to get out and I do like to do runs like this sometimes.  Simply pushing the envelope and not being super comfortable is beneficial I think.  It isn't always possible to have an optimal warm up or cool down, or to get to ease yourself into a run.  Sometimes, you just have to get out and go.  

Shaking out the rust during a run, rather than before, helps you deal with times when it isn't necessarily fluid and perfect.  Today's run bring the weekly total up to about 33-34 miles since Monday.  Next week, I am going to hit a workout or two and taper just a bit moving into next Monday's Fred D'Elia Ridgewood Run (5K).

If you plan on running the Ridgewood Run, get to the website and sign up.  It generally sells out.  Also, if you aren't familiar with it, the run is on Memorial Day, in Ridgewood, NJ, and it is a lot of fun.  We go every year as a family.  I run the 5K, we all do the 1 mile run/walk, and we get a lot of SWAG, ice cream, kid's medals, etc.