Use it or Lose it

OUCH! Turned off the alarm this morning.  Big mistake.  Only time for a short run, which I guess is better than no run which is what I was tempted to do. 

I decided I should met out punishment to myself any time I shut off the alarm instead of getting up to run.  So at work this afternoon I walked up all the stairs in my building twice.  My building has 26 steps between each floor (11 steps then turn & 15 more), so 312 steps total.  Twasn't too bad, but I would've rather been running.  (Actually, it's probably good training, so I might try to start doing it on a regular basis.  But, then I'll have to come up with a new punishment!)

Okay, finally a long run (long for me anyway!).  Next run I'll plan short & easy, then I'll plan a run that includes either a couple tempo pace miles or a couples miles at a 3-4% incline.

I still need to be better organized so I have time to cool-down properly after running and stretch.  Currently I just jump off the treadmill, race into the shower, throw on some clothes, and run to the bus stop! :) 

Short & easy 3.5 miles.  Need to psych myself for hills or tempo running tomorrow.

Ran outside on a 4.75 mile hilly loop.  Went a mile up City Creek Canyon, pushing just enough to get in a 2-1 breathing pattern.  Pushed a bit on the hills coming home, too.  Finished with an easy 1.25 on the treadmill once I got home.  Not a killer workout, but at this stage in my training I would consider it a good beneficial workout.  I then did 15 minutes of stretching.  It was soooo nice not having to rush to work this morning!

Basically met my goals for this week.  My goals next week will be to run similar runs as this week, and to also add 10-15 minutes of stretching after the runs.  I really want to make stretching an integral part of my running routine, as it is an area I tend to skimp on.  And I truly think proper stretching is key to keeping those nagging injuries at bay.