Friday, April 22, 2016

04/22/2016 Coming off rest, 6 miles and better leg results?

I was off yesterday because I was feeling a little under the weather, especially Wednesday night.  Today, I feel great.  I headed out for a decent pace 6 miler and loved the heat from the first step.  I ran about 49 minutes, paced at around 8:10/mile.  Today is one of those early summer days when it's like 80 and a little humid, but you aren't used to it.  It feels thick.  In the middle of the summer, you hope for days like this, because of the extreme July and August heat.  Either way, I love it.

One noticeable key to my run today was a lessening of the left hamstring awareness.  It wasn't totally gone, but I definitely feel less today.  I am not sure if that is improvement or simply a good day, or maybe just the hot weather loosening me up more than normal.  Whatever it is, I am glad.

Wednesday, April 20, 2016

04/20/2016 5 miler with some speed

Coming off the 10 miles on the hills and pavement from yesterday, I decided to keep it flat and softer.  I ran on grass and stayed relatively flat.  My 5 miles were at a comfortable pace of around 8:20/mile, until the end.  I decided to push the final half mile to see what I could do on the leg and after running 4.5 miles already.  I was pleasantly surprised to finish and see that my split for the end half mile was 3:08, good for a 6:16/mile pace.  The speed didn't kill my leg and it being in the 21st mile of my short week so far, I will take it.  

I am trying to build a strong week again, but seriously considering a day off tomorrow.  It's not because I am hurt or anything, but I am trying to objectively be smart about my training.  I think I need to be extra cautious with the leg issues I am carrying right now.  Stay tuned.

Tuesday, April 19, 2016

04/19/2016 Stretching out for 10 miles, thirsty as hell

Today, I was able to hit 10 miles for the first time since probably the NYC marathon.  I had all intentions of bringing my handheld with some Nuun Energy Tabs in my water.  However, I'm an idiot and don't usually run with water.  Consequently, I remembered my drink during mile 2.  F.  Needless to say, no drink and I was thirsty as hell by the time 10 miles were over.  I ran the following splits:

1
8:26--8'26"/MI
2
16:15- 0:37 (7%)7'49"/MI
3
25:15+ 1:11 (-16%)9'00"/MI
4
33:46- 0:29 (5%)8'31"/MI
5
42:43+ 0:26 (-6%)8'57"/MI
6
51:00- 0:40 (7%)8'17"/MI
7
59:51+ 0:34 (-7%)8'51"/MI
8
1:08:15- 0:27 (5%)8'24"/MI
9
1:15:52- 0:47 (9%)7'37"/MI
10
100 KEY: ACTIVITY_RUNNING_DETAILS_MODULES_RUN_36
1:23:25- 0:04 (0%)7'33"/MI
My fitness is definitely getting there.  My final two miles were my fastest and my overall time of 1:23:27 gives me an avg. mile of 8:21/mile.  I'm at 16 miles for the week and only 2 days in.  Time to keep building.  I will add some speed next week, even if it's abbreviated speed due to my leg.

Monday, April 18, 2016

04/18/2016 Bring on the heat! Warm 6 miler

Finally, it's low 70's here, lots of sun, and 6 miles felt great.  I worked some hills and got a great sweat going in the warm temps.  I always feel like I can stretch out the legs and just run better in the warmer weather.  I don't feel all stiff and constricted in lots of clothing.  Shorts and a tee shirt are all I really want to deal with on a run.  When I'm a little skinnier, I will even drop the shirt, but not there yet :)

I definitely need to up the salt intake these days.  For some reason, I seem to be sweating out a lot more salt that usual.  Or it just feels that way.  I am thirsty as hell too!

This is going to be a big week of mileage for me.  I am going to try and get as close to or over 35 miles for the week, without getting hurt.  Tomorrow, 10 miles are on the schedule and we will move from there.

Oh, and I'm toying with a 5K next Saturday :)