Use it or Lose it

Ran outside again today (to Capital & back, then side loop to school).  Legs felt pretty dead the first few blocks, but then were fine.  It felt really really good to do my stretches afterwards - I think I was a bit stiff because I didn't do any stretching after my long run on Saturday.

So far my feet seem to be adjusting from the treadmill to pavement okay (knock on wood!).  I'll plan a TM/interval workout for Wednesday. 

Speed day. . .1 mile warmup (1.5% 5mph), then did the following reps:

1/4, 1/4, 1/2, 1/2, 1/4, 1/4 miles (1.5% 6.5 mph), with 1/2 distance recovery jogs between reps.  Whew - kept my goal pace for all the reps!  Felt good!  (I was sooo thankful for those slow recovery jogs between reps!)

Then 1 mile cooldown (1.5% 5-5.5 mph).  Did 2 sets of post running stretches.

Next week I will either repeat this speed workout, or perhaps go 1/4, 1/2, 1/2, 1/2, 1/4.  The following week I will try to increase the distance of one or two of the reps to 3/4 mile.

Not sure about the rest of my training this week.  Usually I do a hill workout one day, then a long slow run on Saturday..  But I've been wanting to fit in 2 miles of tempo running at 6 mph to see how it feels, but don't think I should do that and the hill workout.  Not sure which is best for me at this stage.  I'll either run easy tomorrow, skip Friday, then try injecting a 2 mile tempo run into the middle of Saturday's long run.  Or else I'll skip running tomorrow, run a hill or tempo workout on Friday, amd then run long and slow on Saturday.  Any suggestions out there as to whether hills or tempo runs would be better for me at this point?  I could alternate weeks with hills one week, tempo runs the next.  Also, don't know if I should incorporate the tempo miles into a regular 5 mile run, or inject them into Saturday's long run, which is usually very slow. 

Also have to consider the possible injury effect to my cranky old body! Tsk. . . decisions . . . 

Hill Day.  Warmed up 1 mile (TM 1.5% at 5 mph), then

6 reps: 1/4 mile (5% at 5.5 mph), then recovery 1/4 (1% at 5-5.5 mph).

Cooled down 3/4 mile (TM 1.5% at 5.5 mph, dropping to 5 mph at end).

Whew, these reps are darn hard!  (Not sure if I should change my recovery periods at all - the first couple recoverys seem easy and too long, but I definitely appreciate every bit of the last few recoverys.)  No time for my post running stretches -  had to hurry up and shower and catch the bus to work.  Will try to do some light stretching at work. 

Okay, now just need to finish up this week with a nice long slow run tomorrow - hopefully outside!

Felt very sluggish today - 7 mile outdoor loop (to capital, up a mile into city creek canyon, then home).  There was a pretty bitter cold breeze today, but I don't think that was my problem, as I've ran in much worse conditions.  I think changing my weekly schedule so my long run happens after an easy day, rather than after a hard hill workout day, would give me more energy for my long run and help put some "spring" back into my step. 

So, with a new week coming I'll try my new schedule, which will keep the same type and number workouts and mileage, just have them on different days.  (One nice thing about long slow runs, you have plenty of time to contemplate your training schedule!!).  I think this change should help; then I can continue to gradually increase the distance of my long run, and perhaps I can eventually add another easy run day to my weekly routine, too.

Finished with two sets of post running stretches, while enjoying a very healthy and delicious smoothy. :)  (For some reason I was extremely thirsty during my run today, too!)