Use it or Lose it

Just meant to be an easy run today:

0.5 mile warmup (TM 1.5% @ 5 mph)
4.5 mile (TM 1.5% @ 5.5 mph)
0.25 mile cooldown (TM 1.5% @ 5 mph)

Two sets post running stretches (pretty tight hamstrings while stretching).

Just a short run before work.  4.5 miles 5-5.3 TM 1.5%.  One quick set of stretches; had to rush to catch the bus. 

Need to plan some SW for tomorrow; yeah - that should wake me up!

Curse the daylight savings change!! This morning I found myself trying to screw my water bottle cap onto my deoderant (funny).  Then I grabbed by fleece jacket, and ran to the bus stop, slipping my arms into the sleeves as I ran.  Made the bus with 40 secs to spare :), then looked down and realized I was wearing my fleece inside out! (& no, it's not designed to look good inside out!!).  Then I very quietly sat down, and discreetly fixed my fleece with everyone watching! Jeeze!

SW Day: Ran a warm-up mile, then

1/4, 1/4, 3/4, 3/4, 1/4, 1/4 @ 6.5 mph (TM 1.5%)

1/8 mile recovery jog after the 1/4 mile reps
1/4 mile recovery jog after the 3/4 mile reps

Then ran easy 5.5 mph for the rest of my run, dropping to 5 mph for last 1/4 mile.  Had to hurry to work, so only one set post running stretches. 

I think next week I should try to increase one or more of the 3/4 mile reps to 1 mile reps, then the following week, try some one minutes strides at 7 mph and then hopefully start implementing the faster 7 mph pace into my weekly sw sessions.

I felt tired when I began running today, but got into the groove after my warmup mile.

5 miles TM @ 1.5%,  mostly 5.5 mph, bumping it up to 6 mph for 1/2 mile near the end. (55:30)  Took the time for some really good stretching afterwards - felt good!  Gotta plan long run tomorrow  - today is cold and windy, but tomorrow is supposed to be a lot nicer 50's & sunny!!!

For all those racing this weekend, GO GET 'EM!

Nice running weather - sunny but a cool breeze.   Ran to capital turnaround then up city creek canyon to the area 12 trail head.  Decided to trail run back down the canyon - that was fun, first trail running this year.  Then ran past my house to the soccer field, then back home.  Did post running stretches.  I seemed a little more tired for this run than I expected, and it will feel good resting my legs tomorrow.  Then made oven fries and corned beef sandwiches for dinner. (Thanks for the idea, Burt!!!).