In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Run||5|| 4:51:01|| 32.0||(9:06)|| 51.5||(5:39)|
| ||Total||5|| 4:51:01|| 32.0||(9:06)|| 51.5||(5:39)|
Run 1:04:00  6.2 mi (10:19 / mi)
Another recovery run (Cascades trails) w Eric. Shin splints getting better. Quad hurts more than yesterday.
I'll just note that I stretch and foam roll and ice every night of the week. Started adding more protein and calories as I'm leaning out more than I probably should be.
Run 49:15  5.5 mi (8:57 / mi)
Recovery Run - Left shin splint hint is coming back. Left quad is pretty sore. Felt fine running though. Compression sleeves really help with the shin
Run 32:41  5.0 mi (6:32 / mi)
Time trial w Kip on the bike. Learned to slowly lay on the juice but not hold back a reserve sprint. I really like the cue "Relax the face, keep the shoulders low, increase the arm swing" you can see my pace spikes up and down when I forget and remember.
Strategy must be......controlled and smooth -> first 5 miles (with room to adjust for a fast start...if you go out of the gate too fast, it's okay to slow down to reasonable pace) -> 5-7.5 layer on the speed gently -> 7.5-10 Giv'r shit, shoulders down, strong arms, relaxed face, 2 breaths a stride.
Run 37:00  4.8 mi (7:42 / mi)
Warm up and Cool down were way faster than expected (which is a good sign)
Run 1:06:43  8.0 mi (8:20 / mi)
Slow run Monday. Actively trying to force myself to go slow.
Run 41:22  2.5 mi (16:33 / mi)
1 min walk + 1 min run and some slow hill repeats with my partner.
all weeks |