This was my second week of rhythm running. Again, the goal isnt speed, just getting a feel for pace and helping my lower back to lock in. My runs are still very short because of my calves. Unfortunately, after the first two track sessioins on a tight asphault track in South Carolina last week, I've got a bad calf strain on my left calf, which is the same one I pulled this spring. Its my weaker, and also a second slower on my runs according to Jay and Audain.
With the same amount of effort, running solo in the hot MD heat- my 400's stayed between 76 and 78 this week, while my 200's stayed between 33 and 35. Both paces felt very comfortable, and susatainable. I jogged all my rests and felt good throughout except for my pesky calf. In fact, its been so irritated that we ran them all backwards on the track to switch my inside leg.
M- AM- 3 miles - L calf v. irritated; Sauna Routine
PM- 3 miles- " "
T- AM- 3 miles- L calf hurting--> soaked in the river for 20 minutes---> Sauna Routine
PM- TRACK WORKOUT
10 x 200's w/2 min rest; 12 min w/up, No cool down ( I was late to show property!)
W- AM- 3 mi- L Calf same
PM- 0- worked very late- iced instead
Th- AM- 6 mi easy, Sauna Routine
PM- 4 mi easy, ACUPUNCTURE
F- AM- 3 mi easy- L calf still really hurting, Sauna Routine
PM- TRACK WORKOUT- 5 pm 96 degrees
12 min w/up
5 x 400's- 2:30 rest- ( The plan was to do 10 of these, but from the start I was only using my right leg... i thought maybe the left would warm up and start to help out, but by number 5 I was having bad IT pain on the rt, and new it was time to salvage what I had)
No C/down
Sa- AM- 4 mi- fast!
STEVE AUDAIN- add knee to chest 2 min reps; calf raises to routine
PM- 3 mi w/Jay- hard on both of us to get through- 99 degrees, heat index of 110- we definitly went tubing down the Gunpowder River for 2 hours afterwards!
SU- AM- 6 Miles- ( the goal was to run 8, but i started out feeling nauseous and dehydrated, most likely from Saturday, I paused at mile 5, then ran to mile 6 where some kid thought I was dying, biked back to her parents and trucked me up water. hehe- After that I had to do the WALK OF SHAME 2 miles back to my car.
With the same amount of effort, running solo in the hot MD heat- my 400's stayed between 76 and 78 this week, while my 200's stayed between 33 and 35. Both paces felt very comfortable, and susatainable. I jogged all my rests and felt good throughout except for my pesky calf. In fact, its been so irritated that we ran them all backwards on the track to switch my inside leg.
M- AM- 3 miles - L calf v. irritated; Sauna Routine
PM- 3 miles- " "
T- AM- 3 miles- L calf hurting--> soaked in the river for 20 minutes---> Sauna Routine
PM- TRACK WORKOUT
10 x 200's w/2 min rest; 12 min w/up, No cool down ( I was late to show property!)
W- AM- 3 mi- L Calf same
PM- 0- worked very late- iced instead
Th- AM- 6 mi easy, Sauna Routine
PM- 4 mi easy, ACUPUNCTURE
F- AM- 3 mi easy- L calf still really hurting, Sauna Routine
PM- TRACK WORKOUT- 5 pm 96 degrees
12 min w/up
5 x 400's- 2:30 rest- ( The plan was to do 10 of these, but from the start I was only using my right leg... i thought maybe the left would warm up and start to help out, but by number 5 I was having bad IT pain on the rt, and new it was time to salvage what I had)
No C/down
Sa- AM- 4 mi- fast!
STEVE AUDAIN- add knee to chest 2 min reps; calf raises to routine
PM- 3 mi w/Jay- hard on both of us to get through- 99 degrees, heat index of 110- we definitly went tubing down the Gunpowder River for 2 hours afterwards!
SU- AM- 6 Miles- ( the goal was to run 8, but i started out feeling nauseous and dehydrated, most likely from Saturday, I paused at mile 5, then ran to mile 6 where some kid thought I was dying, biked back to her parents and trucked me up water. hehe- After that I had to do the WALK OF SHAME 2 miles back to my car.
PM- 3 miles- I needed redemption from the morning- ran VERY fast at 9 30 pm along the railroad tracks- very scary, felt like I was in an episode of Unsolved Mysteries or Americas Most wanted- take your pick...
TOTAL- 50 miles, with the L calf becomming a real problem
TOTAL- 50 miles, with the L calf becomming a real problem
0 comments:
Post a Comment