I could definitely get used to 3 day weekends

Happy 4th of July a day late! Man, it is nice having 3 days off and not having to travel anywhere. I had really hoped to log a longish run on Friday since I did not work, but my darn butt hurt again. But it was a nice, chill day and I did log 2 short runs and a nice easy bike ride with my friend Amy. Friday night we played cards, drank some beers and had a fun evening.

I slept in on Saturday and it was oh so sweet to enjoy over NINE hours of rest! :) Unfortunately it was already 80 degrees when I headed out for my run. Once again my butt/hammies were tight/sore and once I got started my legs felt like logs again. I could hear my feet plodding heavily on the ground, but there was not a damn thing I could do to improve it. I decided just to take it mile by mile, but was determined to hit at least 10. Fortunately, just after the 4 mile mark my legs started to loosen up a bit. Nothing spectacular, but I didn't feel like I was plodding so hard anymore. Turned into a decent run and I logged a hair over 18 miles. HR was reasonable given the heat and humidity and my last few miles were actually the fastest. Cool. Topped if off with a nice ice bath and some bio-freeze. The bad news was that I missed a few spots with the body glide. Ouch is an understatement.

Last night John's band played out at a neighborhood party they do every year. It was pretty fun, but my six year old has just had this negative, sassy attitude for the last couple of weeks and he did a pretty good job driving me nuts with his scowling and pissy mood. Hopefully this is just yet another yucky stage that will pass soon. Johnny let him get on stage with his guitar and a friend. It was really cute and all the other kids thought they were rock stars.

This morning I slept in late again and got over 9 hours of sleep. Sweet. Hammies/glutes/piriformis still tight this am, but nothing worse, which is good after an 18 miler. It was 82 degrees when I headed out so I hit the trail thinking partial shade and a flat surface would be just right. My HR was nice and easy at first, but heart rate creep caught up with me pretty quickly. Logged 8 slow miles to shoot my numbers up over the 40 mile mark for the week.

Total Running Miles: 41.2

Biking Miles: 25 (although I may go out again this evening and push this to 37.5).

Lots of abs/arms/stretching too.

All and all I am down a couple pounds and am really getting stronger. If I can get this pain in the butt under control (ha, and I don't mean my 6 year old...), I should have a very strong mile race at the end of the month.

More Adjustments

This week's track workout had lasting residual effects so again I have cut back a fair bit.

Monday: bike 12.5 miles

Tues: track work

Wed: 5 recovery

Thurs: unplanned rest due to sore legs and a late night

Fri: hoping to do 14, but my legs were LOGS. Sore logs. So I cut it off at 2 and came home. Rode 12.5 on the bike, then did 3 and change running easy with my husband. Ha. 2 runs and 1 ride isn't too bad for an unsuccessful morning.

I am really digging the bike thing. Particularly since the run thing isn't going too well today.

Now off to grill out and have a couple cold ones. :)

Reverse Ladders

We had perfect weather for last night's track workout. It was in the upper 50s, cloudy and breezy.

Did a 1 mile warm-up, followed by one mile with 200 meters fast; 200 meters recovery x4. Added 4 stride outs and then hit the workout, which was 600 meters; 60 secs rest; 400 meters; 40 secs rest; 200 meters x 3. 4 minute recoveries between sets.

600: 2:25 190/193
400: 1:33 182/196
200: :43 176/192

600: 2:23 181/194
400: 1:33 183/197
200: :42 182/196


600: 2:25 183/194
400: 1:30 186/199
200: :41 180/197

.78 c/d

New Wheels

Happy birthday to me a few weeks early. I just purchased a Trek WSD 1.5 road bike. Added on more durable tires than the standard. It is sweet. My son James also has an upcoming birthday so we decked him out with a new Trek as well. And of course we then cleaned off and added lights to James' old bike for Jake (whose bike was WAY too small). Fun!

Week #3 in the Books

So I cut back a bit this week. My actual training did not look much like my schedule, but I am pleased with it nonetheless. It was one HOT week, so paces were slow.

M: abs; arms; buns/thighs pilates

T: Speed work (just under 4 miles)(1 mile with 200m fast; 200m recovery; 5 x 300m; 100m recoveries)(1:10, 1:09, 1:05, 1:04, 1:03).

W: 6.62 recovery (9:38); abs; arms

R: 10 easy (9:19); abs

F: 8.5 easy (9:12)

Sa: 6 recovery (9:50); abs, arms; buns/thighs pilates

Su: 17 (9:23)

Total: 52

Was scheduled for 56 miles, so not too far off. My long run this week was only supposed to be 15, but I felt good and wanted to make up for cutting last week's 17 miler down to 11. It was very hot and windy, but all in all a success. My hamstring/glute/piriformis is decidedly better, although tight. So I need to continue doing my pilates to stretch that area out. I have been a complete slacker with that for the last year. Time for that to change.

Off to look at bikes!

@rse is improving

And that is spectacular news. As I mentioned previously, I was a bit worried going into Tuesday's track workout after cutting mileage last week and eating ibuprofen like candy. But the workout went fine. Next morning all systems were a go and I ran a 6.5 mile slow recovery run. Hey, things improving. Yesterday I ran 10 and although it was hot and icky, the heinie did not protest. Ran 8.5 this morning and am in a decidedly different place I was a week ago. It is a glorious thing when you can run through an injury rather than watch it spiral out of control. And you know the place when you are crossing your fingers and wishing it is the former rather than the latter.

With that said, sweet. I am still in business. :)

HOT!

Whew! It has been HOT this week! Actual temps in the 90s - into the 100s with the heat index. The heat certainly has not been making running (or any outdoor activity) easy! The good news is that my glute/piriformis/hammy thing is definitely getting better. Yesterday it was a bit tight when I woke up, but I logged 6 easy with no problem. By this morning, I was at 85%. I ran 10 easy this morning and it does not seem aggravated. We'll see how the day pans out. It was ridiculously warm and sticky though this am and my HR was through the roof as I slogged out some SLOW miles. Not the biggest confidence booster, but I am healing and getting time on the legs so I'll take it.

Happy Thursday.