*Week #8, August 17-23
Tuesday: 6 miles
I’ve been having pain in my IT band in both legs. On Monday I went to get a massage and while it was painful, I felt so much better afterwards.
I wasn’t sure if I could run today. I spent a few hours setting up my classroom and then went home. I rested for a few minutes and got ready for my run. I went out too late. I stopped less than a mile later because of the train. It was taking too long so I turned around to run a different route. It looked fine outside as you can see from the picture (with some lightening 😉 ) but check out the forecast.
I made it home and it was darker than usual. I know a little rain won’t hurt me but my sister told me there was a tornado warning in our county. The clouds do not lie.
Managed 1.87 miles @11:14 average pace.
Wednesday: 4 tempo miles
The plan was 1 mile warm up, 2 miles at 10:00, 1 mile cool down.
I wanted to conquer the world and make up for yesterday’s run. 🙂 Miles 1 and 2 were tough because I had headwind. However, that made me go slightly faster for miles 3 and 4. It wasn’t too hot outside but it was very sunny. Total 4.01 miles @10:20 average pace. The last time I ran 4 miles was on 7/22 and I ran them @12:18 average pace. Splits are:
Thursday: 3 miles
The plan was to run at an average pace around 9:45-10:00.
Perfect evening for a run! I misunderstood my coach’s instructions and thought she meant each mile was to be between those paces. Well, I still did what she asked me to do. Total 3.05 miles @average 9:50 pace. Splits are:
Yes, negative splits!!!
Saturday: 16 miles
The plan was to keep ALL miles 10:45 and above.
Total 16 miles @11:41 average pace. Wasn’t as tough as I imagined. Both feet hurt at the end of the run. Not sure if it is the shoes or my feet. I am going to a podiatrist on Monday. Or it could be that I haven’t run 16 miles in over a year. Splits are below:
Mile 1-10:33 <—————was running late so wanted to catch up to the group
This is how I felt after my run.
After my run I took an ice bath. Lola kept me company to make sure I did not freeze in the tub.
Sunday: Yoga and 3 recovery miles
I like yoga but honestly the last thing I wanted to do is run. I sent a text to my coach to confirm today’s run. Yep. I thought it was more difficult to run the day after a long run than run after a spinning class. 🙂 I do feel better. At least I’ll be able to walk normal when I go back to work tomorrow.
*Runs on treadmill are done on 1% incline.
- My Brooks Launch 2 are AMAZING! I am a big fan of the Pure Flow but seriously the Launch are just even better. Let me clarify since I wrote above that my feet hurt after running 16 miles. I think that maybe my feet are not used to running longer distances since the last time I ran 16 miles was last year. They felt great when I ran during the week. This week I will run in the Pure Flow followed by 18 miles on Saturday. Not sure what else to do.
- On Monday I had a physical exam and blood work. I was informed that my cholesterol and glucose levels are normal. A big relief because a few years ago I had borderline high cholesterol and was pre-diabetic.
- Normally I do not take naps but I took so many this summer. Now I will have to take them after school. 🙂
Do you do a recovery run after your long run? How long?