M: 7M
8:51, 8:23, 8:09, 8:21, 8:19 + 2M in~17:00 GPS died
Pegasus 30: 124M
T: 4M
8:28, 7:55, 7:38, 8:09
890v3: 60M
W: 8M
9:28, 8:47, 8:23, 8:18, 8:24, 8:31, 8:49, 8:19
Pegasus 30: 132
Th: OFF - Unexpected guest.
F: 4M
9:21, 8:36, 8:16, 8:14 + 8 strides
890v3: 64M
S: 10M
AM - 1M warmup; 5K 7:21, 7:40, 7:23 - My pre-race routine was pretty sweet. I woke up at 5:30, went back to sleep, woke up at 6:30 and laid in bed til 7:00, got up, saw the forecast called for cold rain, had a gel and some water, and jogged to the start as they were unplugging the timing mat. So I had the entire field to run through which was kind of fun except hitting traffic a lot during mile 2. The race was a 5.2K so I stopped at 5K and only worried about my mile times. This was a decent first tempo.
Flyknit: 34M
PM: 6M
8:37, 7:55, 8:04, 8:04, 8:07, 8:32 - Hilly course and windy.
Pegasus 30: 138M
Su: 2M
9:03, 8:42 - Ugh. Sore. Probably should have gone a little slower last night.
Pegasus 30: 140M
Week: 35M
I want to try to do weekly tempos or speed work on Saturday mornings to help get me in the routine of running fast early, and to help me establish a pre-race routine. Also, if I am going to be on the track for anything I have to get on early because all the tracks around me get a lot of use during the week. So, I guess when I am ready for track work I'd like to have that Saturday mornings and do a tempo during the week sometime since I can do those on roads. Or do a tempo during the week and on Saturday if you think multiple tempos every other week makes sense. Or not. Just thinking.
Also, still having a little pain in my ankle again after sitting and not keeping my leg straight. The pain isn't when I run or walk. Things just get tight after running and sitting. I got a Straussberg sock and have been wearing it and doing RICE as much as I can. I'm also still wearing compression socks a lot when not running. I don't think this is a big deal right now, and I'm very suspicious that it has something to do with soft shoes.
Anyway, I hope your doing well and getting back into training.
Not a bad first tempo at all. I bet passing all those people helped get the competitive juices flowing. I'm still not 100% on the best way to proceed with the lingering ankle stiffness...do you want to just try and train through it like normal and hope for the best, or do you want to take a more cautious approach?
ReplyDeleteBased on your answer, I will try to put something together this week. It seems like you respond pretty well to all types of speed work, but I know the VO2max stuff tends to lead to some burnout. I'm thinking of mixing some tempos and faster low rep stuff to start out, and saving the VO2max workouts for the last few weeks before a peak race.
I'm still not training regularly yet. I actually played some flag football this past weekend, and my whole body is still sore...it was like a high volume max speed workout. I like this kind of pain though, so as soon as all this arctic air goes away, I'm going to start retraining my speed muscles again.
It definitely made me feel good to have the pace feel only slightly hard. I think I could have gone faster if I'd have warmed up properly. I'm hoping that treating most Fridays's amd Saturdays like race days will let me figure out my routine. So far it always feels like the first day on the job and I need to get away from that.
ReplyDeleteAs far as the ankle goes I want to train through it. It feels good tonight after 2 good runs in the 890s amd flyknits. Both are and light. I really am thinking its the softer shoes and unstable surfaces that got me out of wack. The previous 2 years I ran a lot in thin, firm shoes and didn't have problems until I started wearing soft shoes. If anything changes I'll deal with it, but right now I am feeling better with the firm shoes and faster paces. Saturday I never felt any pain or discomfort until after my second run.
I know what you mean about liking that soreness. I was finally sore Sunday and realized I miss that ache. I'd go nuts if I had to deal with the weather you've been getting. Best wishes on getting bsck on the horse