Less than 12 hours after my track workout, I pried myself out of bed at 5:30 this morning for an easy 10 miles. Before leaving, I shook my sister awake and invited her along on the bike. She was sooooo honored to be in my compnay for an hour she jumped out of bed and danced circles around the house in excitement. Ok not really, but it's my blog and I'll write what I want.
Rachel and I headed south on PCH to Bruegers, then took the Goldenrod Bridge over to Big Corona, headed down Ocean to Little C, then cut down on Hazel past the Wiseman house, picked up PCH again and took it all the way to the end of the Crystal Cove bike path near the entrance of El Morro, where we flipped and headed straight back down PCH to our house. I brough the Garmin out for fun but kept the pace pretty slow. The first several miles were in the mid-to-low 7 minute race, then dropped to 6:55's for a bit, and the last couple miles picked it up to 6:30's.
Great run. I'm a little sore but feeling good. Rachie was fantastic company.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
The Interval Workout
This afternoon I headed to the track for the first time in over a month. Today's workout: 12 x 400 meters with 1 minute recovery (3 sets of 4, jog lap in between each set). I ran a junk 30 minutes/4+ miles this morning since I've been feeling good and am traveling this weekend so I'm unlikely to get much running in. I wasn't feeling the effects of my A.M. jog as I warmed up 2 miles around CdMHS. Heather ran some laps to keep me company during the warm-up and drills. My goal for the day was to keep the first set around 68-70s then drop down to 64-66 for the rest, maybe quicker at the end if I felt good. I cranked out the following splits:
69.8, 68.2, 67.7, 68.2, 65.5, 65.8, 65.2, 66.2, 65.6, 64.7, 65.4, 66.6
I got tired on the last couple repeats and lost my form on the last 100 meters, but otherwise I was quite happy with the workout. I felt strong most of the way and didn't lose my form as intervals progressed. I hit a groove from #'s 5-10 where I felt like I was floating. It would have been nice if that last interval was somewhere below 65 seconds, but oh well, it was my first 400 workout in quite some time. I cooled down 3 miles without too much discomfort, giving me 8 miles for the workout and 12 for the day. Definitely a success since I did not get injured and kept a respectable pace.
69.8, 68.2, 67.7, 68.2, 65.5, 65.8, 65.2, 66.2, 65.6, 64.7, 65.4, 66.6
I got tired on the last couple repeats and lost my form on the last 100 meters, but otherwise I was quite happy with the workout. I felt strong most of the way and didn't lose my form as intervals progressed. I hit a groove from #'s 5-10 where I felt like I was floating. It would have been nice if that last interval was somewhere below 65 seconds, but oh well, it was my first 400 workout in quite some time. I cooled down 3 miles without too much discomfort, giving me 8 miles for the workout and 12 for the day. Definitely a success since I did not get injured and kept a respectable pace.
Monday, June 28, 2010
Nothing to complain about
For the first time since I can remember, I really don't have any nagging injuries or soreness to complain about. It's actually amazing considering that when browsing over this blog the last several months, I always seem to be writing about some body part bothering me. Well not today, you won't get a negative peep from me out of today's run.
But you will get something from my Saturday run! I went long an easy on Saturday morning. My glutes were still a little tight so I decided to forgo the speed work and get some mileage in. I had a very uneventful 11 mile run which took about 75 minutes. I spent most of the time cruising at around 6:45 miles and making sure nothing flared up. Dropped it down to 6:30 for the last couple miles, but overall it was a very mellow long run day. That run ended a stretch of five consecutive days of running and 45 miles for the week. I'm very happy with this total considering I took two days off.
After a Sunday off for some golf and pool time in Palm Desert, I logged another 9 miles this morning. The first five were between 6:45 - 7:00 pace, and on my way home I ran into Karen and slowed down to 7:30's the last several miles. Total time was 65 minutes of jogging. As I told Karen on the run, I had absolutely no body parts to complain about today. I'm excited to get back on the track tomorrow for the first of several speed workouts before the Allianz games.
But you will get something from my Saturday run! I went long an easy on Saturday morning. My glutes were still a little tight so I decided to forgo the speed work and get some mileage in. I had a very uneventful 11 mile run which took about 75 minutes. I spent most of the time cruising at around 6:45 miles and making sure nothing flared up. Dropped it down to 6:30 for the last couple miles, but overall it was a very mellow long run day. That run ended a stretch of five consecutive days of running and 45 miles for the week. I'm very happy with this total considering I took two days off.
After a Sunday off for some golf and pool time in Palm Desert, I logged another 9 miles this morning. The first five were between 6:45 - 7:00 pace, and on my way home I ran into Karen and slowed down to 7:30's the last several miles. Total time was 65 minutes of jogging. As I told Karen on the run, I had absolutely no body parts to complain about today. I'm excited to get back on the track tomorrow for the first of several speed workouts before the Allianz games.
Friday, June 25, 2010
The foam roller may be the greatest exercise invention ever. I'm definitely buying one when I move to Chicago. I have been sitting on that thing on and off for the last two days and my butt is definitely less sore than it was yesterday.
I woke up early again at 5:30 this morning and decided my body wasn't quite up to a track workout so I went long and easy down the Back Bay again. Sound redundant yet? I think I've seen at least five of the same people in the same workout clothes the past few days. I came up alongside Karen and Damien about four miles into my run and jogged a few miles with them. The timing couldn't have been better because I had been trotting along just above 7-minute mile pace, and just before I met them, I inadvertently dropped down to 6:30, which was quite unnecessary. So it was nice to have someone to run with and keep me under control. I added on a junk mile around Irvine Terrace park and settled for 9 miles (65 minutes) on the day.
Nice little Saturday planned. I'm either doing my long run or a track workout early tomorrow morning depening on how I feel. I haven't decided yet, just depends on how my body feels. Maybe I'll do both, I just don't know if I'll have enough time.
I woke up early again at 5:30 this morning and decided my body wasn't quite up to a track workout so I went long and easy down the Back Bay again. Sound redundant yet? I think I've seen at least five of the same people in the same workout clothes the past few days. I came up alongside Karen and Damien about four miles into my run and jogged a few miles with them. The timing couldn't have been better because I had been trotting along just above 7-minute mile pace, and just before I met them, I inadvertently dropped down to 6:30, which was quite unnecessary. So it was nice to have someone to run with and keep me under control. I added on a junk mile around Irvine Terrace park and settled for 9 miles (65 minutes) on the day.
Nice little Saturday planned. I'm either doing my long run or a track workout early tomorrow morning depening on how I feel. I haven't decided yet, just depends on how my body feels. Maybe I'll do both, I just don't know if I'll have enough time.
Thursday, June 24, 2010
Butt-hurt
My right glute feels like someone took a baseball bat and beat it repeatedly. I guess my race and up-tempo long run last weekend finally caught up with me. Oh well, it happens. Instead of hitting the track this morning, I decided to run an easy 60 minutes through the Back Bay. Midway through the run I randomly ran into Karen, which was a pleasant suprise. She was also taking an easy day, so we had went a comfortable 30 minutes together, and then I went home. It's probably the first time we've run together where I've actually gone longer. Kept the pace between 7:15-7:45 for most of the run, and logged 8 miles for the day.
I'm happy to be getting in longer "easy" runs. When I wasn't training as much my short run was 4-5 miles, and now short is 7-9 miles, so I've got that going for me. I also have chafing issues going against me. The longer mileage and time on the road is causing all sorts of fun problems on my legs. I'll keep it PG on the blog but let's just say I have a few things I need to figure out before the marathon.
I'm happy to be getting in longer "easy" runs. When I wasn't training as much my short run was 4-5 miles, and now short is 7-9 miles, so I've got that going for me. I also have chafing issues going against me. The longer mileage and time on the road is causing all sorts of fun problems on my legs. I'll keep it PG on the blog but let's just say I have a few things I need to figure out before the marathon.
Wednesday, June 23, 2010
USA USA USA
I pushed my morning run to after work so I could watch the U.S.A. soccer game and was not disappointed. Great game. Inspiring effort. So inspiring I decided to go run 9 miles after work. After a mellow but up-tempo run yesterday (8 miles in 55 minutes at Shady Canyon, with a few miles around 6 minute pace), I decided to finally change my route. I think every run I've done from my house in the last month has been a Back Bay loop.
On the 3rd longest day of the year, I headed south on PCH and turned in towards Big Corona, down Ocean, past the Wiseman house on Hazel, then picked up the Crystal Cove bike path and took it all the way to Beachcomber. Pace fluctuated between 6:30-6:45 for most of the run, and I tried not to push it too much. I noticed some tightness in my right glut and hip flexor, probably the result of a basketball game last night, so I probably won't be balling for a while. Pretty easy run overall, and its nice that my base/easy runs around now in the 50-60 minute range (7-9 miles) as opposed to the 5 mile runs I was doing when I wasn't in training. Definitely feeling fit and ready to get some faster workouts in. I was debating hitting the track tomorrow morning, but with a small hip flare-up, I want to keep my runs mellow for a couple days to make sure I don't aggravate anything.
On the 3rd longest day of the year, I headed south on PCH and turned in towards Big Corona, down Ocean, past the Wiseman house on Hazel, then picked up the Crystal Cove bike path and took it all the way to Beachcomber. Pace fluctuated between 6:30-6:45 for most of the run, and I tried not to push it too much. I noticed some tightness in my right glut and hip flexor, probably the result of a basketball game last night, so I probably won't be balling for a while. Pretty easy run overall, and its nice that my base/easy runs around now in the 50-60 minute range (7-9 miles) as opposed to the 5 mile runs I was doing when I wasn't in training. Definitely feeling fit and ready to get some faster workouts in. I was debating hitting the track tomorrow morning, but with a small hip flare-up, I want to keep my runs mellow for a couple days to make sure I don't aggravate anything.
Sunday, June 20, 2010
Long Sunday
I was pleasantly surprised to awaken not so sore this morning from the previous days events. I had planned on an easy 10-12 miles at whatever pace was comfortable, but just felt so good this morning that I decided to have some fun with the run. I strapped on the Garmin and headed out for 12 miles around the Back Bay and then some. By the time I left the house it was already 10 a.m. and 70+/sunny and I probably wasn't hydrated.
Usually my "warm-up" mile on runs is around around 7:30, but today I went right into sub 7 pace and kept going down. By mile 3 I had settled in near my target pace for the run. Sorry to bore with splits but I'm going to write them anyways. 6:54, 6:33, 6:18, 6:08, 6:11, 6:07, 6:10, 6:11, 6:05, 5:58, 6:24 (uphill), 6:12. Good for 12 miles in 75 minutes, 6:15 pace. Though I was spraying sweat when I got home and was completely dehydrated, I was again pleasantly surprised to be not very sore. I took a long stretch, foam roll, and ice down during the Brazil game, and it's been a nice little Father's Day since then.
Great week of training! As good things usually come in three, here's mine for the week: my IT band pain is 100% gone, I won the Camp Pendleton Mud Run, and I ran 51 miles this week (6 days), my first week over 50 in over a year!
Usually my "warm-up" mile on runs is around around 7:30, but today I went right into sub 7 pace and kept going down. By mile 3 I had settled in near my target pace for the run. Sorry to bore with splits but I'm going to write them anyways. 6:54, 6:33, 6:18, 6:08, 6:11, 6:07, 6:10, 6:11, 6:05, 5:58, 6:24 (uphill), 6:12. Good for 12 miles in 75 minutes, 6:15 pace. Though I was spraying sweat when I got home and was completely dehydrated, I was again pleasantly surprised to be not very sore. I took a long stretch, foam roll, and ice down during the Brazil game, and it's been a nice little Father's Day since then.
Great week of training! As good things usually come in three, here's mine for the week: my IT band pain is 100% gone, I won the Camp Pendleton Mud Run, and I ran 51 miles this week (6 days), my first week over 50 in over a year!
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