On Monday night, I volunteered at the first all-comers track & field meet. I helped out with the discus and shot put, helping to mark and measure the throws. After the meet, I jogged an easy six miles on the track with another runner. I was pleasantly surprised that I did not have any particular aches or pains in any of my usual weak areas.
Monday's easy run: 6.0 miles, 48:07, 8:01/mile, Avg HR 141 (67% HRR), 80°F, sunny
Because of the race, Coach moved our group track workout from Tuesday night to Wednesday night. Instead, I ran a comfortable 10 miles on the bike trail.
Tuesday's easy run: 10.0 miles, 1:19:59, 8:00/mile, Avg HR 139 (65% HRR), 83°F, sunny, muggy
The workout Wednesday night was tough, focused on short intervals at roughly mile race pace; but I got through it better than I thought I might on slightly tired legs. It helped that I had someone slightly faster than me to chase the whole evening.
Warm-up:
2.30 miles @ 7:40
2 x 100 strides/100 jog
2 x drills (A Skips, B Skips, Side Shuffle, Backwards Run, Fast Feet)
2 x 100 strides/100 jog
2 x 100 accelerations/300 jog
| Set | Reps | Distance/Time | Goal | Actual | Rep rest | Set rest |
| 1 | 4 | 400 Meters | 77-78 | 77.9, 79.6, 77.3, 79.1 | 400m jog | |
| 2 | 4 | 300 Meters | 56-57 | 55.5, 58.0, 56.5, 57.1 | 300m jog | |
| 3 | 2 | 200 Meters | 36-37 | 36.9, 36.3 | 200m jog |
Cool-down: 1.9 miles @ 8:52
I was again pleasantly surprised on Thursday that I did not have any pain or soreness in my left hip or left hamstring. In fact, the only things that really seemed sore were my quads, and they felt more heavy than sore. So I managed two very easy runs on Thursday, just over four miles in the morning at the track and six miles in the evening at Lunken.
Thursday's morning run: 4.25 miles, 35:54, 8:27/mile, No HR Data, 71°F, cloudy
Thursday's evening run: 6.0 miles, 50:06, 8:21/mile, Avg HR 136 (63% HRR), 78°F, partly cloudy
By Friday morning, I had very slight DOMS in my hamstrings, and my quads were still a bit heavy. My right quad, in particular, was a bit achy. So instead of another double, I stuck to a single easy run of just over six miles.
Friday's morning run: 6.13 miles, 50:03, 8:10/mile, Avg HR 132 (61% HRR), 66°F, cloudy
On Saturday, I let my wife go run with her friend (and the ECHO group), so I wasn't able to get to the track until 10:30 a.m. By then it was sunny and in the 70's. My legs felt better, but my quads were still ever-so-slightly heavy, and I wasn't sure if I'd be able to get through the planned workout: 5 x 1000m @ 5K pace / 400 jog. But I managed, mostly.
I ran a two-mile warm-up at 7:36 pace, and repeated the same strides (17.3 and 17.5 secs), drills, strides (17.3, 18.2), and accelerations (17.4 and 16.5) from Wednesday.
My 5K PR's (17:39 and 17:51) translate to 3:32 and 3:34 per kilometer, so I was shooting for 1,000's at 3:33. The first two came in at 3:31 and 3:32, but I was definitely working too hard to hit those paces. I wanted to quit at that point, and chalk it up to tired legs, but the fact that I had to report the results of my workout kept me going. Instead, I opted to slow down and run them at what seemed like 5K effort. The result was three 1,000's at closer to 10K pace: 3:42, 3:41, 3:41. After the workout, I jogged an easy two-mile cool-down to round out a 10-mile day.
Late yesterday morning, I ran a comfortable 13 miles on the Little Miami Scenic Trail. I was less sore than I feared after running Saturday's workout on tired legs. Both quads were a bit heavy, but my right quad actually felt less achy than on Saturday morning. The big difference from the previous three days was that my hip flexors were tired and a bit sore. But I made it through without any problems.
Sunday's medium run: 13.0 miles, 1:43:39, 7:58/mile, Avg HR 144 (69% HRR), 72°F-80°F
For the week (Monday to Sunday), those runs totaled 65.13 miles. But they were a tough 65 miles, and they left my legs every bit as tired as my hardest 80-mile weeks.
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