Friday, September 18, 2015

09/18/2015 Today's workout and a few words about soreness

First, today's workout went well.  Coming off yesterday's bodyweight workout, I wanted to stretch out an get the legs moving for about 6 miles.  I was able to finish 6 miles in a bit of heat in a decent time of 48:40.  This equates to a mile average of about 8:07/mile.  I have no complaints, but I was kind of hoping for under 8:00/mile.  Oh well, a goal for next time.

The reason I mentioned soreness in the title of today's post is that due to yesterday's workout, I am quite sore.  As I was running, I thought I would take the time to give you a quick word on soreness.

In short form, after hard or prolonged efforts, new workouts, or doing something after being a couch potato for awhile, you should expect a degree of soreness.  Also, it should be relative to the situation and should involve the right muscles.  Here are some basic things to look for:

1.  You should be sore in the right spots.  If your back is killing you from yesterday and the closest thing you did to back exercises is a set of lunges, something is wrong.  Watch youtube on how to do lunges.

2.  Sorenesss, for the most part, should be symmetrical.  Both quads should be sore from running sprints, both sides of your chest from doing a push up series, etc.  If your sorness is asymmetrical, you have a weakness, an injury, or you are favoring one side for some reason.

3.  Soreness is totally ok!  It means you worked some muscles and they got tired and are repairing themselves to get stronger.

4.  Walking, jogging, spin, and other low impact exercises are good for soreness.  Also, a little ice, especially on the day of the workout isn't the worst idea.

After today's run, a lot of my soreness has receded and I feel a lot looser.  The key is to move and a good walk on the day after a hard effort is a great idea.  Get out and do something this weekend!  Get sore!

Thursday, September 17, 2015

09/17/2015 Today's walk and a workout

Today, no running.  Instead, I started today off with about a 40 minute walk, at a decent pace.  I made it about 2.5 miles.  I had a great time in the perfect weather, trying to figure some work stuff out, as well as so,e stuff at home.  I always feel better after a walk, regardless of where I am in training.  It makes my body feel good, I get a little sweat going, and I can tackle some things mentally while I'm hitting it.  

This afternoon, as promised in yesterday's post, I did a simple, mostly bodyweight workout.  I set a timer for 20 minutes and I ran through these exercises, 30-40 seconds each, one after the other, no rest, and repeat.  

Push ups
Curl ups
Lunges w/twists
Farmer's walks with approx. 30 lbs. in each hand
Agility ladder runs, differing patterns

I ran through these over and over for the whole 20 minutes.  It doesn't sound like a lot, but I was sweating and getting tired throughout.  In only 20 minutes, as a runner, I am totally satisfied with my workout.  By the way, here is a link to video showing some basic agility ladder drills.  If you don't have a ladder, lay out some rope, put down some simple tape lines, or chalk your blacktop/driveway.

That said, I will be happy to be back running tomorrow :)

Wednesday, September 16, 2015

09/16/2015 A workout coming off a long run

Today, coming off my 10 miler from yesterday, I knew I would be running on tired legs.  I was pleasantly surprised this morning to not feel any effects from yesterday.  I didn't even have any real soreness to speak of.  

However, as soon as I began my run today, I felt yesterday in my legs.  The 5 miles I ran today took me about 42-43 minutes and all though it wasn't impossible, it was a chore.  I did begin to loosen up a little near the end, but I was still tired.

Tomorrow, I plan to take a break from running and hit the jump rope and body weight exercises instead.  Then, I will get back out for some more miles, maybe some speed stuff, on Friday.  This week is shaping up to be quite productive.

Tuesday, September 15, 2015

09/15/2015 Finally! A real, actual, solid, decent, awesome, "long run!"

Well, it's certainly been awhile.  I have been slacking off in the building up in distance of my weekly runs.  It's no secret that I haven't stretched it out since last spring.  I was blessed today with a beautiful, sunny, but not too hot day today so I dropped the excuses and took advantage.  I set my watch GPS and said I'm not stopping until I hit 10 miles.  

Ten miles later, I stopped my watch and was completely happy with my effort.  Actually, I was a little surprised at how strong my run went.  I love that my watch gives me a ton of data.  I ran the 10 miles and averaged an 8:15/mile pace.  I cannot argue with that especially because I got in some decent hills on the run.  

Also, the second half of my run was a lot stronger than the first half.  Basically, this means I negative split my run.  Finally, the last 4 miles of my run were all under 8:00/mile pace.  That I love.  

Tonight, I am going to plan out the remaining weeks of training before November 1st and I will post it as well.

Awesome Parody of Animal House by Oregon alums, featuring Galen Rupp, Ashton Eaton, & more!