running for my mind

hot tub / massage session. rest.

9.5 easy

my quads are pretty sore from saturday's race. i would have liked to have gotten out for a few miles yesterday, but there was no time to squeeze it in. might be the case every sunday for a while. 

one thing i had not noticed until i ran this morning is that my calves are not sore at all from saturday's race. this is very unique for me and is a huge step in the right direction. i have had at least one sore calf or both calves after every race for almost 2 years. didn't matter the distance, something was not right. i don't know if i am ready to cross out my goal to the left of figuring out my calf issue completely, but i am on the right track.

also, i looked at my past 5ks (i have only run 5) and i think saturday was a PR for me. Murray last year might have ended up faster, but it was a short course. so, my 17:59 there doesn't count.

9 easy - ended at a 7:45 average

Accepted today as an "off" day and just kept on trucking to 9 miles. Never felt great. Legs felt heavy and my breathing seemed a little off for the first couple miles. Some days are just like that I guess.

Going to shoot for a track workout tomorrow and then take Thursday and Friday super easy and short to taper for my birthday run of 31 on Saturday.

Met Fritz and Dan at HHS. Warmed up around Sugar House once and then headed to the track. I had a plan to do 12 x 400 at about 5k pace or slightly faster. I didn't want to push it too hard. Just wanted to get in the flow. I have done this workout twice relatively recently. Today, I ended up doing a baker's dozen (13x400) and then the final 200.

JUNE '14 - 88, 90, 88, 88, 89, 87, 88, 86, 86, 86, 80, 76 and a 32 for 200 to hit 5k.

AUGUST '14 - 87, 86, 86, 85, 85, 85, 85, 84, 85, 84, 79, 73 and a 32 for 200 to hit 5k.

TODAY - 91, 89, 88, 87, 87, 86, 86, 84, 84, 83, 82, 82, 70, and a 32 for the 200.

Overall, they felt pretty easy, aside from the last 400 and the 200 of course. That is a good sign and I think this is a pretty good benchmark to go off of coupled with my 5k from last Saturday.

9 easy

I was planning on taking today and tomorrow pretty easy to "taper" for Saturday, but I figured 9 super easy wouldn't do any harm. Ask me if I was wrong come mile 28 on Saturday. I will likely only do 3-4 tomorrow.

I felt surprisingly good after yesterday's workout. I thought I could feel a little tightening in my right calf, but it never really surfaced. Track speed still seems to cause some sort of flare up in the calves, so I will have to watch that. I wore compression sleeves on my calves and quads yesterday after the workout. Perhaps that helped.

3.1 for turning 31. seemed appropriate. the real celebratory run is tomorrow...31.

31 - 8:18avg

Last year I ran 30 miles for my 30th birthday. Seemed like a decent idea to keep up the tradition. 

Felt pretty good the entire time. Had no real pace goal other than keeping it near 8:30. Just a long fun run was the plan. Gradually picked up the pace the second half and then pushed the last mile for giggles and to see how the legs were and finished mile 31 in a 6:44. Don't know about 32 next year. But today was fun.