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66 | 48 | 76 | 76 | 61 | 71 | 76 |
Tuesday September 7th, 2010: 12 miles
AM: 2.25 miles Trail Solo. Pretty slow. Felt alright. Right hamstring still annoying.
PM: 9.75 miles Hill Loop Heated up my hamstrings and stretched before practice. Talked to Curt and he said that I should do some stim (whatever that weird machine is) to help my hamstring. He said that I need to work on my flexibility (knew that) and that I should cut back a little (not gonna happen).
Anyway, since I get really frustrated whenever I have any nagging bodily issue I was not really in the mood to do a hill loop. Also, I've been feeling pretty tired the last few days which Tom predicted would happen because it's my second week of doubling every day. So, I took it pretty easy and felt pretty shitty. I ran it in 66 minutes or so moving well at some points and slowly at others. Towards the end I could really notice my hamstring feeling heavy so I sorta walked it in. Surprised that the time was not that slow. Foam rolled a bit, stretched and icebathed.
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Monday September 6th, 2010: 11.75 miles
AM: 2.5 miles Alumni Ran into some of the morning alumni crew and helped cheer on Jossi and Josef through their workout. Felt alright. Stretched a little.
PM: 9.25 miles BRT Ran with a pretty large group. We were moving around 7:30 pace for most of the run but probably faster on the roads. I really don't like the last 25 minutes of this run. The roads really suck. Felt pretty good today though my right hamstring started bothering me again after 25-30 mins. Did some core with Faraz, then foam rolled my hamstrings and IT bands and stretched. Will heat up and stretch my hamstrings before hill loop tomorrow.
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Sunday September 5th, 2010: 15 miles
AM: 15 miles Wiss Slept in a bit. Luckily the weather was nice enough that we weren't punished by the heat for sleeping in. Ran with Jordan, Dave, GKrause and Golato. Felt solid during this run. My hamstrings and groin were bothering me more than yesterday, though ironically they were bothering me due to yesterdays effort. Our pace through the run was fairly quick when we were on the bridle path; about 7 min pace or so but we slowed down when we went in the hills for a bit. Was glad to get this run over with largely due to my hamstrings. Did 10 strides (2 backwards) and stretched a bit. Overall, pretty solid week mileagewise and effort wise.
PM: 0 miles
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glad to hear your adductors are okay. -dano
Saturday September 4th, 2010: 11 miles
AM: 8 miles alumni 2.5 up
race: 15:13 (5:00, 5:07, 5:06)
2.5 down
Woke up at around 5:40 this morning so that I'd have time to grab a coffee and breakfast and be fully awake for the race. The whole morning I felt as if my coffee was doing around 60% of the work of keeping me awake and functioning. I really was not excited to race today for a number of reasons: the fact that it was at 8:30 am, because of my hamstrings and because I haven't done anything fast all summer. I think my lack of desire to race was noticeable in the way I raced. I wasn't aggressive, I let the pack get away from me and from the start I was longing for the finish. However, I really didn't feel too out of shape and my hamstrings weren't terrible since I put heat on them early this morning. In fact, given my mindset and a number of other circumstances 15:13 is a solid effort. Plus, it's only alumni and looking at the race in that light it's almost good that I didn't expend too much mental energy on today since it's such a long season. I do have to make sure that the competitive juices are fully flowing once we get into the heart of the season. Foam rolled and stretched afterward.
PM: 3 miles shakeout trail Ran with Dave and GKrause in the afternoon. Did a trail from the Giac plus an 800 loop. Felt alright. Stretched a bit and icebathed.
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That line about juices sounds oddly sexual. I like it. See you later tonight. -Sheera
Friday September 3rd, 2010: 7.75 miles
AM: 2.25 miles Trail It was a lot nicer weather this morning. I ran slightly faster and felt alright. Hamstrings were tight. Stretched.
PM: 5.5 miles Trails Ran with a bunch of different people along the way. Heated my hamstrings before practice so they felt somewhat better during the run. Foam rolled, stretched and ice bathed. Sort of excited to see what kind of shape I'm in tomorrow off of no sharpening.
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Thursday September 2nd, 2010: 10 miles
AM: 2.25 miles Trail Ran solo. Felt alright. Hamstrings and groin were heavy. Stretched.
PM: 7.75 miles Scary woods Ran with Golato. My hamstrings and groin were tight but they loosened up a bit as the run progressed. The new trails in scary woods are pretty nice and I think I'll explore them a bit more. We ran slowly throughout the whole run which I sort of needed today. Foam rolled, stretched, and iced my hamstring and groin.
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Wednesday September 1st, 2010: 11.25 miles
AM: 2.25 miles Trail Ran solo. Felt alright. Stretched.
PM: 9 miles 2xalumni, 4x8meadow 2 mile warmup.
2 alumni in 5:20-5:25 with 90 second recovery: 5:26, 5:20
4 grass loops (no real target) with minute recovery: 2:39, 2:39, 2:42, 2:39
2 mile warmdown
Sort of tweaked my right hamstring/groin/adductor doing some dynamic stuff but still ran the workout. Right leg felt sort of tight and heavy at points but fine otherwise. Didn't affect my stride. Overall, I was definitely struggling with the heat. I was feeling pretty dehydrated by half way through the 800s even though I had drank plenty of fluids throughout the day. Otherwise, I felt alright. Nice to know that I can adjust to running decent paces after having 3 months of only slow jogging under my belt. Foam rolled my right hamstring, stretched and ice bathed. Will try to ice several times tomorrow before and after I run.
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09-01-2010