Scheduled: 3 w/4x150 accels (50 accelerate - 50 cruse - 50 close)
Did: 3 @ 9:16/mi avg, bootcamp, stretched at bootcamp and before bed
I haven't felt this good on a morning run in awhile. While I was still a bit worried about my ham (and wore my brace atop my capris), I felt like I could actually breathe today, and enjoyed a loose-feeling first 2.5mi, with B & B providing great company.
I finished off with a series of 150m accelerations, which I'm sure I'm doing wrong because they're more like strides, but whatever. Felt good.
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| 7:29, 7:21, 7:25, 7:22 |
I kept the brace on for bootcamp, but didn't really notice anything during the workout. I did, however, keep it super easy, avoiding intense speed or sharper movements that might jerk the muscle (touchdowns). At the end, I took some time to just sit and stretch it lightly too. I'm cautiously optimistic about this week...
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Tuesday
Scheduled:10KTuesday
Did: 6.32 @ 9:18/mi avg, stretched post-run
Hamstring is doing "alright". I braced it again this morning and it's not as noticeable as it was Saturday, nor does it give me much pause in-run. I do still feel something there, though... Run felt a little faster than what I wanted to be doing, but still completely manageable.
Had a massage with Tony this afternoon. I need to stop scheduling these on my WFH days. I took two hours out of my day for a 30min massage with traffic in the rain... even though my appointment was at 2:15. :P While I had a bit of tenderness, it wasn't NEARLY as bad as what I'd had before Loco last December, and we both agreed that I can still race on it Saturday. I have a follow-up scheduled for Thursday, but may cancel based on how speedwork goes tomorrow night...
Hamstring is doing "alright". I braced it again this morning and it's not as noticeable as it was Saturday, nor does it give me much pause in-run. I do still feel something there, though... Run felt a little faster than what I wanted to be doing, but still completely manageable.
Had a massage with Tony this afternoon. I need to stop scheduling these on my WFH days. I took two hours out of my day for a 30min massage with traffic in the rain... even though my appointment was at 2:15. :P While I had a bit of tenderness, it wasn't NEARLY as bad as what I'd had before Loco last December, and we both agreed that I can still race on it Saturday. I have a follow-up scheduled for Thursday, but may cancel based on how speedwork goes tomorrow night...
Wednesday
Scheduled: 1.5WU, 8x300 (67s)/100, 1.5CD
Did: 1.3ish WU, 8x300ish/100ish, 2+ish CD, Big 5 post-run
I love being in a city, and I love running downtown. This evening's run was a fun opportunity to indulge my fantasy of working and living in a city. After work, I changed into my run clothes and did my warm-up down the street to the park. The training groups do their speedwork here on Wednesdays and, though they don't start until 6:30ish, I figured it would at least be nice to see a few familiar faces.
I do not like speedwork at the oval. It's not a real track. I have to think about markers and start/stop points. Finding the 300m start/stop points was hard enough for me on a track that had it clearly marked. Andrew was able to give me some guidance, but the "purple tree" I was supposed to stop at didn't look the same from the track as it did from the steps. I definitely struggled figuring out where I was supposed to be starting/stopping.
I hated this workout. I was a bit paranoid over my hamstring, even though I had the sleeve/brace thing on. Then, I went out WAY TOO FAST on my first one. Even if I was 0.01-0.02mi short on the distance, I wasn't anywhere close to a 67s split. My legs felt that repeat the entire rest of the workout. The 100 rest felt soooo short, and I was sure I was absolutely slugging them around a 12min/mi. I only let myself rest briefly at the halfway point to grab some Powerade and then went back to it. I thought about cutting out early, about only doing six. Or just cutting it right there at four and going home. I didn't really want to be out here doing this workout, but I wanted to have done the workout.
The one thing I liked about the oval was that,because it's double the distance of a track, you commit to doing two repeats as soon as you start. So, when I was on #7 of 8, I could trick myself into saying "this is last time around the track".
On lap 8, I felt something weird: my right quad (opposite the injured ham) tightened up. I was a little worried about it going into the cooldown, and figured I had my brace on too tight and jacked up my body's natural load path. After a bit of a stretch, I went out around the park for my cool-down, saw a few friendly faces, but never really felt recovered from that first interval. At least I've got a massage tomorrow... :P
I love being in a city, and I love running downtown. This evening's run was a fun opportunity to indulge my fantasy of working and living in a city. After work, I changed into my run clothes and did my warm-up down the street to the park. The training groups do their speedwork here on Wednesdays and, though they don't start until 6:30ish, I figured it would at least be nice to see a few familiar faces.
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| tonight's track |
I do not like speedwork at the oval. It's not a real track. I have to think about markers and start/stop points. Finding the 300m start/stop points was hard enough for me on a track that had it clearly marked. Andrew was able to give me some guidance, but the "purple tree" I was supposed to stop at didn't look the same from the track as it did from the steps. I definitely struggled figuring out where I was supposed to be starting/stopping.
 |
| Splits were supposed to be 1:07 for the 300s, which was supposed to be ~0.186mi My watch is usually over on track distance, but short on road distance, so I'll never know what distance I actually ran. |
I hated this workout. I was a bit paranoid over my hamstring, even though I had the sleeve/brace thing on. Then, I went out WAY TOO FAST on my first one. Even if I was 0.01-0.02mi short on the distance, I wasn't anywhere close to a 67s split. My legs felt that repeat the entire rest of the workout. The 100 rest felt soooo short, and I was sure I was absolutely slugging them around a 12min/mi. I only let myself rest briefly at the halfway point to grab some Powerade and then went back to it. I thought about cutting out early, about only doing six. Or just cutting it right there at four and going home. I didn't really want to be out here doing this workout, but I wanted to have done the workout.
On lap 8, I felt something weird: my right quad (opposite the injured ham) tightened up. I was a little worried about it going into the cooldown, and figured I had my brace on too tight and jacked up my body's natural load path. After a bit of a stretch, I went out around the park for my cool-down, saw a few friendly faces, but never really felt recovered from that first interval. At least I've got a massage tomorrow... :P
Thursday
Scheduled: rest
Did: massage, Big 5
Oh goodness. My left hamstring and my right quad are so sore today (right ham was the problem muscle before). I did that first 300m way too fast.
Massage went well. I feel a lot more confident about Saturday since we got to the point where it almost didn't feel like Tony was doing anything to my ham. :) Very glad I've gone this week.
Massage went well. I feel a lot more confident about Saturday since we got to the point where it almost didn't feel like Tony was doing anything to my ham. :) Very glad I've gone this week.
Friday
Scheduled: 3 easy
Did: 3.11 @ 9:46/mi, stretch
I was really worried about this run, since it was 29 degrees and I've got this hamstring thing going on. It went fine, though. In fact, this run felt so easy that I don't even remember doing it... and it's 7:30am.
Saturday
Scheduled: 2WU, 5K race, 2CD
Did: Hearts and Soles, 5th Place AG
Sunday
Scheduled: rest
Did: 2mi stroller run plus 1/2mi walk, 30min strength training
Did NOT feel like running this morning, but wanted a shakeout run. Did a super easy 2 @ 10:36/mi with the girls on the Silver Comet this morning before our usual brunch date. Hams and quads felt fine, but my right calf definitely got a good workout yesterday. I think I'll be taking tomorrow as a rest day...
Did NOT feel like running this morning, but wanted a shakeout run. Did a super easy 2 @ 10:36/mi with the girls on the Silver Comet this morning before our usual brunch date. Hams and quads felt fine, but my right calf definitely got a good workout yesterday. I think I'll be taking tomorrow as a rest day...
Oh, and I managed to force myself to do 30min of various weight-lifting to close out this week and stay on track for my NY resolution, too.
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