Conditioning Work

Getting up was something of a challenge this morning and my legs, particularly my quads, were definitely feeling the strain of this week's workouts. Nothing in the realm of injury just sore and tired. Still, I got out the door and to class.

The workout was about as difficult as I expected. My legs warmed up a bit after the first set but every exercise was a battle. And the core work was flat out brutal. I've pretty much given up on making the number of reps and am concentrating on good form every exercise. Which is pretty much kicking my ass.

Training Run

Distance: 4.0 miles
Time: 35:44
Pace: 8:55

Comments: As I suspected, the interval work left me a bit stiff and getting started was not pleasant. But I warmed up quick enough and hit a pretty solid stride for the whole way. While my overall speed wasn't awe inspiring, my mile-to-mile pace was a lot more steady than before. I'm sort of getting that "running in control" sense to the workouts again. And while the temperature wasn't inordinately bad, the humidity was (I had to get out the door a bit early to beat the rainstorms that are threatening to inundate the area) That and a less than ideal eating schedule yesterday probably took a bit off the performance here.

Conditions:
Hour: 5:00 a.m.
Surface: concrete
Weather: overcast
Temperature: 77 degrees
Humidity: 90 percent
Wind: none
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada. 

Conditioning Work

The workout today was intervals which, given my running history, was right up my alley. We did a series of warm ups in preparation for a 40 yard sprint to start and then did a mix of exercises and dashes; very similar to the summer workouts with Coach Dean.

Of course since I was pretty much in my wheelhouse, I pushed it a bit harder than usual. That, added to the core work I'm needing work on and 50 burpees, meant I was a bit more sore after this workout than normal. Of course this was more of the general workout soreness not the specific muscles having issues like the first two sessions.

Training Run

Distance: 4.0 miles
Time: 36:01
Pace: 8:59

Comments: Starting something a little different. Thus far I've called these regular runs either "easy" or "recovery" since I'm not doing anything specific, just getting the miles. From now on I'm going to call them "training runs" and leave the other categories for when I'm actually doing that type of run. It'll be a kind of catchall by definition and I think, for now, a 9:00 per mile pace is as good a demarcation line as any.

Which works well since I was just on the right side of that this morning. I actually did every mile but the first well under that threshold. Mile 1 was a bit slower since it took me a little while to warm up. I was more stiff than I expected following the long run on Sunday. Since I'm not doing warm up miles, I have to sort of treat that first part of the run like that by necessity.

Conditions:
Hour: 5:50 a.m.
Surface: concrete
Weather: partly cloudy
Temperature: 77 degrees
Humidity: 74 percent
Wind: 5 mph
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: nada. 

Long Run

Distance: 8.0 miles
Time: 1:17:26
Pace: 9:41

Comments: I wasn't as flat whipped as last week but my ass and calves were more sore than they have been for awhile. So the first half mile or so was, again, creaky and unpleasant. It got smoother after that but then I had to contend with the heat. It's nice being able to run in the daylight but, lordy, it ain't easy.

The only real goal today was to hit the eight miles which I plan to hold steady at for the next few weeks. I think I'll keep with the two mid-week four milers and, if I feel stronger by the first of August, add another running day. Between that and the conditioning work, I should be building a nice base.

Anyhow, today's run was solid if not spectacular. I progressively slowed down every mile but that's not surprising given the heat. I also had to stop at one point and help a box turtle heading for the roadway. Hope the little guy didn't make another attempt after I pointed him back toward the marshy area he had left.

Conditions:
Hour: 7:00 a.m.
Surface: concrete
Weather: clear
Temperature: 80 degrees
Humidity: 60 percent
Wind: nada
Location: Lewisville, Texas
Shoes: Brooks Adrenaline GT 14

Injury update: Nada.