Sunday Jul 15 |
 | Running 1:20:46 [2] 8.01 mi (10:05 / mi) | |
| shoes: NB 1221a |
| Balboa Park with Trish. |
| Running tempo 29:32 [4] 3.9 mi (7:33 / mi) | |
| |
| Tempo run tacked on at the end. Good run, still sore. Tuesday should be my last hard run until the 10K. |
| Physical Therapy / Stretching 5:00 [1] | |
| |
| gs |
Saturday Jul 14 |
| Running 53:10 [2] 9.77 km (5:27 / km) | |
| shoes: NB 1221a |
| Second half with Trish. Iced my left shin afterwards. |
Friday Jul 13 |
| Running 34:54 [2] 4.27 mi (8:10 / mi) | |
| shoes: NB 1221a |
| Recovery run. My legs are definitely a little tired/sore. |
| Physical Therapy / Stretching 10:00 [1] | |
| |
| gsh |
Thursday Jul 12 |
| Running tempo 14:19 [4] 2.0 mi (7:09 / mi) | |
| shoes: NB 1221a |
| Trails at Penasquitos; small hills. Intended to go three miles at 7:10, but started too fast, so I cut it short before the intervals. Probably a good idea. |
| Running intervals 15:40 [4] 2.25 mi (6:58 / mi) | |
| shoes: NB 1221a |
| Trails at Penasquitos; small hills. VO2max intervals: 3x1200m (400m recovery ~2.5-3min incl in warmup/cooldown). Goal was 139/400m, but not going to happen on the trails. Splits, for posterity:
140,140,139 (230 jog)
152,144,143 (311 jog)
150,143,145
|
| Running 22:00 [2] 1.75 mi (12:34 / mi) | |
| shoes: NB 1221a |
| Warmup and walking/jogging between hard bouts. No cooldown. |
| Note | |
| |
| My long runs are getting too long to run during the week, so I'm switching to Saturdays, at least for this week and am doing a hard shorter workout instead. Mild shin splints in both legs, left worse. Noticed my left ITB during the run. Should probably figure out exercises for it and get back to my stretching routine. I should take it easy this weekend on my long run(s) to allow for some recovery.
This particular workout would be good on flat pavement, but is a little too much for me to do on trails right now. I may need to do just one faster run a week (instead of two) so my legs get enough time to recover. |
Tuesday Jul 10 |
| Running 39:14 [2] 3.69 mi (10:37 / mi) | |
| |
| Run with Beth and Trish in Penasquitos. |
| Note | |
| |
| Twenty slots left out of 7750 for the AFC Half Marathon and our names are not yet on the registration list. We might be going to Taquitz after all. It would be a disappointment not to get in (we didn't realize it filled up so quickly), especially for Trish, but we've come up with an alternative race just in case - the Huntington Beach Distance Derby (a 10 miler). Why do all the best road races fall during orienteering meets? |
Monday Jul 9 |
| Running tempo 43:50 [4] 6.0 mi (7:17 / mi) | |
| shoes: NB 1221a |
| Tempo run at bottom of canyon out to Penasquitos. Perfectly flat except the first/last half miles. Goal pace: 345/half. Half mile splits: 339 (downhill), 341, 339, 338, 341, 340, 340, 343, 336, 340, 338, 311 (uphill - bottom of canyon). Tough run but I felt strong and could have gone faster/farther (which should be the case on a tempo run). My calves are getting a bit sore especially the left so I better be careful I don't overdo it. Ice bath afterwards.
|
| Running 19:51 [2] 1.85 mi (10:43 / mi) | |
| shoes: NB 1221a |
| Moderately fast warmup and very slow cooldown with some walking. |
| Physical Therapy / Stretching 10:00 [1] | |
| |
| gsh |