Monday, March 19, 2012

Don't skimp the long run: March 12-18

Don't skimp the long run. You'll regret it if you do. And I did. And I regret it.

Monday: 7.9; 1:06
Easy run with the guys - up the Minnesota River Trail, down via Riverfront. Nice run.

Tuesday AM: 4.4; 0:43
Easy, slow, sluggish jog out to gazebo by Mt. Kato. Sometimes, early morning running is just awful this way.

Tuesday PM: 2.7; 0:24
Speed work: warm up, 16x 200M repeats at repetition pace (~0:37-0:39) with send offs every 65 seconds i.e. start each rep 65 seconds after the last one started. Hard workout, was seriously gasping toward the end and times suffered (slipping up toward 0:40, 0:41 or 0:42), but good early-season test of the legs. I just wish it didn't make me feel old and feeble.

Wednesday AM: 5.4; 0:49
Easy jog out to Mt. Kato, which is seriously starting to lose its snowpack. 

Wednesday PM: 4.6; 0:34:30
Gassed it up Main Street and down Glenwood at a just-less-than comfortably hard pace. Came down with 7:30/mile, and felt great. Once again, it is amazing how the body responds when the winter doldrums disappear for the year (crosses fingers).

Thursday: 4.4; 0:45
Same as Tuesday, except even more sluggish.

Friday: 7.6; 0:57
Great run, just like Wednesday PM, except with route extended to include Warren and Stadium hills. I call it the Big M run because the route looks like an M on Google maps. Again, pushed it a little bit and ran it just like Wednesday PM and once again, felt great...

Except for my feet. I made the decision to run this one sans socks, a la running Jesus (see FAQ, at right). Terrible decision - I came back with blisters in abnormal spots, like on top of the ball of my right foot (wtf?!) and my feet felt like I just raced, or more descriptively, been hit with a meat tenderizer. I drained the blisters and nursed my protesting feet.

Saturday:  12.7; 1:42
I cur my long run short, should have been 15 or 16 or so. Took first three or so miles easy, pushed miles five through nine, and easy to the finish. Average pace was around 8 minutes/mile, but actual pace was close to 9 minutes, then low 7:00s, then back toward 8 minutes/mile. Fun run, just short. Feet still sore, but better.

Sunday: 7.5; 1:05
Woke up with a nasty head cold and sore abs. Trail run at Seven Mile Creek Park and included all of the big hills - including the lollipop hills nos. 10 and 11. Solid run at comfortable pace and great first test run for May's Seven @ Seven trail race.

Miles: 57:075
Time: 8:07:14
Miles, YTD: 488.8
Time, YTD: 70:03:27
Miles on MT10s: 664 (and still going strong!)

Next week: Another round of 60 miles and the introduction of tempo runs. This week's Q2 is a 30-minute tempo run with two miles of warm up and cool down. I haven't set my pace yet for the run, but my guess is it will be somewhere between 6:30 and 7:00/mile. My schedule has the run set for eight miles, which would be 7:30/mile, so I'll easily exceed that. It all depends on what "comfortably hard" means this early in the season.

1 comment:

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