Well, for me Monday was a day of rest, but I went to the gym and lifted, extensive stretching, and some ab work (is that what you call core training?).
Tuesday was very hot and humid. I didn't run until 9:30am and it was already 85º and a heat index of 95º and "easy 5" was on my schedule...started off w/ a 9:00 pace and ended w/ a 10:20 pace. I actually did 5.2 miles. I was absolutely dead at the end of this run. Reminded me of Minneapolis in 2007. I was able to pick up the pace at the end which I was happy with.
STATS:
5.2 miles
53:47
10:20/mile... Stupid me...get up earlier!
Today I ran build ups like Mike. This was my first experience with this type of workout. I had done tons of track work w/ 200s, 400s and 800s, but this was interesting. I was aiming for a 7am start and ended up starting at 8am. With the heat and humidity I figured 6 miles...probably 9:30 pace. My build ups I figured 4:45 for the 800s and 1:10 for the 200s at 3/4 speed. After the first mile (9:15) I felt pretty good, but I was still skeptical I could keep the pace up w/ the weather. It was a great run today. Here's what I like about this...I ended up just going for 1:00 on my 200s and then 4:00 in between at "a moderate pace". What happens is your "moderate" pace speeds up because you feel like you are slowing down, but in reality you are just speeding up your moderate pace. By the end I just wanted to get U9 and so I ran a little harder the last 800m and got the 53:47...exact same time from the day before, but a longer run.
I felt good, did some stretching and ab work afterwards.
Stats:
6.0 miles
53:47
8:57/mile pace
One thing I have been doing before every run is a lot of stretching. I am really paranoid with the pain I've had since February in my heel. Then I figured...it hasn't changed much since Feb. so it probably won't get any worse. Just to be on the safe side...a little extra stretching.
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