1:16ish averaged 3:52
T: 8M
8:44, 8:20, 8:16, 8:20, 8:13, 8:16, 8:03, 8:35, 7:39
W: 6M
9:07, 8:48, 8:36, 8:49, 8:55, 8:43
Th: OFF
Cold rain.
F: OFF
Cold rain.
S: 30:00 Bike
Cold rain.
I got a trainer for my bike because of all the rain so I can at least get some time in when the weather is bad. After last summer and this winter I need to have something I can do when it rains for days on end. I am also going to try to work this in most mornings before work and also to help warm up before runs. I keep thinking that starting my runs on cold muscles isn't helping my legs any.
I don't have a way to estimate speed so I am guessing that I am working in the 3:00-4:00/M (15-20 mph) range.
Su 10M
Warm up: 10:00 bike/stretch x 2
8:52, 8:27, 7:58, 8:14, 7:40, 7:35, 2 beers and a stroll, 8:32, 8:17, 8:02, 8:12 - The weather was finally nice so I ran downtown and stopped for a couple beers and to walk around the farmer's market.
Week: 24M
Kind of mad about the rain shutting things down for most of the week, but I probably needed to rest. Ankle and hammy are feeling good. A little tightness in my ankle, but it is steadily getting better. I actually forget about it most of the time and only notice it after I've been inactive.
Looks good. The weather can definitely be a pain, but I think the cross training can be pretty helpful. You get to lower the impact on the legs and still get a good aerobic workout.
ReplyDeleteIf you can manage it, try to continue to get at least one decent tempo in, and one day of some hill sprints (or strides)...don't do them too hard, get a decent warm up in and work up slowly to a good sprint then back off slowly. Your friend might even want to do them with you. You guys could roll up a hill at different paces and then jog or walk back down slowly. With the weather being so iffy, I would try to schedule your workouts around the best days of the forecast.
Have a good week.
I'm going to enter another race for a tempo this Saturday. I'll work hills in too.
ReplyDeleteUnfortunately Paul hurt his lower back coming back too fast and is taking a break to deal with a bunch of random issues he has - weak core, muscle imbalances, etc. so I'm back to running solo. Two months completely off with a broken toe and a month of light running isn't a good prep for a 16:03 5K apparently.