Not-so-fast-running-blog

Workout: 70 minutes easy

Overall Average Pace: 9:57

Conditions:

• 30 degrees (feels like 25)
• NW 12 mph
• Snow flurries

Splits:

• 1 mi - 10:14 / 2 mi - 10:25 / 3 mi - 10:36 / 4 mi - 10:15 / 5 mi - 9:14 / 6 mi - 9:48 / 6.73 mi - 8:47

Thoughts:

• My left calf felt fine during my run. My quadriceps, however, were very sore from yesterday's run. I guess I lost more fitness than I realized during my six days off of training.

Workout: 65 minutes easy with 5 x 30 second strides (60 seconds easy recovery)

• Treadmill / 9:12 
• 30 second strides / 9.5 / probably around 7:00
• 60 second recovery / 6.5 / probably 9:20

Thoughts:

• My quadriceps are KILLING me! I took Advil before running. Tynelol following the run. Hoping that they will soon loosen up and feel normal again!
• Itching to get outside again, but ice covered the roadways. Weather forecast does not look promising for outdoor workouts this week.

Cross Training:

• 50 minutes pilates - I could not perform all of the exercises because my knees are still badly bruised. Putting weight on my knees is very painful.
• 45 minutes spinning - My knees were really bothered for the first 15 minutes of the class.

  Workout: Treadmill

• 10 minute warm-up / Speed 6.4 / approximately 9:40
• 5 x 8 minutes at a challenging pace with 2-minute slow recoveries / Speed 7.5 / approximately 8:10 / Recovery Speed / 6.7 / 9:20
• 10 minute cool-down / Speed 6.7 / approximately 9:20

Workout:

• Treadmill (freezing rain and snow mix)
• 60 - 90 minutes easy

Overall Average Pace: 9:31

Workout: Cross train

• 45 minutes - Spinning
• Unfortunately, I experienced a great deal of knee pain

Workout: 

• 50 minutes easy

Workout:

• 20 miles easy
• Goal to reach 16 miles at 2:40:00

Conditions:

• 34°
• N 12 mph
• Intermittent rain mist and freezing rain

Splits:

• Overall Average Pace - 10:14  I was hoping to be just under 10:00.
• 5 mi - 9:58 / 10 mi - 10:04 / 15 mi - 10:10 / 20 mi - 10:44
• I met my 16 mile goal of 2:40:00, but then I fell apart.
• At mile 17, I walked a half mile while I refueled. I had to really push myself mentally for the final 3 miles.

Thoughts:

• I had a nose bleed the entire 20 miles. Clearly, my nose is not healed from my fall.
• My quadriceps are no longer sore! My knees hurt off and on, but I am not worried that I have long-term damage from my fall. They are tender and stiff when I get out of bed each morning.
• I took Tynenol and Advil before my run. I took some more around mile 15.
• I continue to perform daily stretching and strengthing exercises to address my legs.