On This Day I Can Run...So I Will!

4 early miles in the hood.  Love the early sunrise cause its easier to get out of bed when the birds are singing.

4 miles this evening on the rail trail.  Hot today in the upper 80's.  My face was red as a tomato when I was done.  

From this day forward I will keep up with my blogging.  Its you and me QP.  I'm starting my training for the Ragnar today.  My weekly mileage will be 20-25 per week.  I still want to keep at least on spinning day in there and one boot camp class for strength training.  There will be much modifying to do I'm sure.  

Do you remember how to calculate cross training miles?  Brent told me once but I forgot.  I could ask him on FB if you don't remember.  

Started training this morning with 3 easy miles.  I'm glad they were easy because 10 hours earlier I took a 12 miles bikeride before dusk.  Good practice to run on tired legs since I know thats how they will feel with Ragnar.

Easy Run 3 miles @ 10:33

The rest of my running plan looks like this for the week:

Wed:  Tempo  6 miles, inc. Warm-up; 4 mil @ 9:41; Cool-down

Thurs:  Easy  2 miles @ 11:12

Sat:  Long Run, 10 miles @ 11:12

The easy runs recommend slower than I'm comfortable with.  I'm happy with a 10:30 pace for easy runs.

Well,  I guess if you are going to have an injury its better to have one the first week of training than the last week before the race.  Seems my great bike ride with the run the next morning was a little too much for my calf.  I limped out of bed Tuesday morning and realized I was not spinning.  I limped out of bed this morning and realized I was not running today so I did boot camp instead.  Once I get moving it doesn't hurt so bad but if I sit for 10 minutes then walk it hurts.  I'm considering spinning tomorrow since spinning is more of a quad workout.  Lets see if I can limp out of bed.

I was able to spin on Thursday and did pretty well.  I didn't stand for hill climbs because then my calf would remind me it isn't ready.  I took off from working out on Friday (which was difficult) but my patience paid off and I was able to run a comfortable run today, with no pain.

I broke my run into 4 miles + 4 miles + 2 miles.  I did it that way to break up the monitonay.  I ran the first 4, reset my watch with the goal of increasing my pace just a little on the next 4.  I reset my watch again with the intention of increasing my pace a little more.  

I wanted to keep my pace in the 10's, knowing I will start speedwork again next week.

First 4 miles:  10:33 AP

next 4 miles:  10:24 AP

Last 2 miles:  10:03 AP

Three miles in the hood.  The temps were so nice!

Did not have time to spin this morning and knew I wouldn't have time to run tomorrow morning so I ran at the gym this evening.

Speed work:  1 mile warm-up @10:30 pace, 2.5 miles @9:00 pace with 1/2 mile recovers inbetween @10:30 pace.  Last 1/2 mile recover speed.

I am planning on doing bootcamp in the morning.  

Boot Camp today!

Did my long run today because I'm going out of town this afternoon.  6:30am out on the rail trail. I saw a doe with her fawn, a turkey, a mosquito, and a squirrel.  I'm glad I got out early because it got hot quick.

AP:  10:38

Three miles on Rosewick Rd.  This road has a good hill on it.  Out and back by 6:45, before the sun got hot.  

I have some weird feet.  My left foot overpronates and my right foot underpronates.  My left foot is flat and my right foot has a good arch.  I buy inserts to support my arch but it is too much for my left foot (flat foot).  It causes me to strike on the outside and heel of my foot which makes my foot sore after running.  Today I replaced the insert of my left foot with the insert that comes with the shoe (not the additional arch support I use on the right foot).  My foot isn't sore and it felt more comfortable.  I'm going to try it again with my tempo run this week.  Hopefully it doesn't mess with my knee.  

AP:  10:17