Wednesday, June 8, 2016

06/08/2016 Coming off the intervals sore

Coming off yesterday's intervals, my ass is sore!  Literally!  My left rear end is sore, most likely the Piriformis muscle, as well as the left hamstring.  I decided a nice easy 5 miler was the right decision today, rather than the 8 miler I had planned.  I ran splits comfortably at these paces, 8:31, 8:12, 8:05, 7:50, and 7:51.  Tomorrow, I will do another basic 5 miler, probably slower.  Finishing the week, I planned a strong 5 mile tempo run of 7:00/mile pace.  I want to run 35 minutes for 5 miles and keep the course rolling hilly so I am ready for race day.

I'm a week and a half out from the relay, starting to freak.....

Tuesday, June 7, 2016

06/07/2016 An abstract round of intervals

Today is a new day.  Yesterday sucked and today, I feel better.  I headead out for some faster running today and started with a warm up of about a mile.  Knowing I wanted to get in some intervals, I began running the following distances:

400M- 1:15
800M- 2:52
1200M- 4:22
1600M- 6:30

During each rest period, I walked for about 3-4 minutes.  After I finished the 1600M, I decided to head back down to some 400's to work on my speed.  I then ran the following 4X400M with only 90 seconds rest.

1.  85 seconds
2.  85 seconds
3.  86 seconds
4.  84 seconds

I finished with a cool down jog back to the start and had a total workout of about 7 miles.  

Monday, June 6, 2016

06/06/16 I just ran 5 miles, why am I exhausted?

I just had possibly the worst run I have ever had.  It was a little over 5 miles and in a decent time, but it felt like I was on the final 3 miles of a marathon.  I had to work harder than I normally do on an 8-10 miler.  My fitness is there, but today's run was not.  After writing this, I plan to delete it from the memory banks.

For now, the next 12 days are about eating right, drinking water, getting a couple workouts in, and increasing my sleep.  This close to race day, there isn't a lot you can do, but these little things can help it come together better.