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

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