M'kay

6.25 miles in 49:44, 7:57/mi, HR 147.  Afterwards, 1.0 mile with the dogs, 10:43/mi, HR 116.

Still some left hamstring twinges this morning, so I kept the start very easy.  Warmed up nicely and had a nice and easy run.  Tacked on a mile afterwards with the dog, since they've been cooped up with the weather quite a bit lately.

Brooks Trance - 391 miles.

1.0 mile in 9:45, HR 122 with the dogs as a warmup.  7.5 miles in 57:58, 7:43/mi, HR 148.

Iced the left hamstring last night, desperately hoping that the twinges I've been feeling the last two days aren't anything serious.  Mentioned it to the chiro this morning, who had me walk in place, immediately telling me it was my left hamstring.  Wow.  So then came the explanation that unfortunately I wasn't awake enough to remember completely but it had to do with mr left hip being rotated and now allowing my leg to move as it should.  Anyway, an adjustment later with some big pops and I could feel immediate relief.  I got instructions to go ahead and run, but return immediately if I started feeling the twinges again, as it likely indicates a recurrence of me being "outta wack" (my term, not his).

So today's run was nice and easy.  Ran 1 mile with the dogs first, to ensure I started off nice and slow, and got some upper arm work in the first half mile holding them back.  After that brief warmup, I ran my scheduled easy run and it was....easy.  Really easy.  This once again confirms in my mind that I need a nice slow warmup, and if I get it done right, my run goes so much better.  Best of all, no hamstring issues.

Did my core and stretching afterwards, again being careful not to aggravate the hamstring.  The exercise I added that I though might have aggravated it in the first place wasn't too bad, but I didn't push it.  A good workout day with atypical nice weather (45F + no rain) to boot.

Brooks Adrenaline (Yellow) - 260.63 miles.
 

9.51 miles in 1:13:20, 7:42/mi, HR 157.  30 minute warmup, 10 x 0:20 Strides w/ 1:00 rest, 30 minute cooldown.

First time in a while the weather cooperated for some good strides.  3 uphill, 4 flat, 3 downhill.  Garmin paces ranged from 5:39/mi for the first to 4:52/mi for the last.  Looking back, I think I was putting too much effort into them in my excitement to be able to do them on a solid surface, but c'est la vie...I'll do better next time.  An enjoyable run in more typical Pacific NW weather (48F & light mist at the end).

Brooks Trance - 400.51 miles.

7.5 miles in 55:33, 7:24/mi, HR 156.  1.0 miles in 9:19, HR 129 with the dogs as a cooldown. 

Legs wanted to go today….no stopping them.  All uphill miles were under 8 min miles, all downhill miles under 7 min miles, both firsts for an Easy run.  No accounting for it, other than the day was gorgeous and I was running in outside shorts for the first time in months.  I hope this didn't take too much out of me for tomorrow, but my legs just wanted to go and wouldn't slow down.  Loved this run.

Asics GT 2120 - 41.5 miles.

12.62 miles in 1:32:00, 7:17/mi, HR 160. 

30 minutes warmup (uphill), 3.78 mi, 7:56/mi, HR 154. 

8 x 2.5 minute Fartlek with 1.5 minute rest.

30 minutes cooldown (downhill),  4.18 mi, 7:11/mi, HR 154.

Fartleks:

• Up/rolling .41 mi, 6:04/mi, HR 173
• Rolling/down .42 mi, 5:56/mi, HR 172
• Down .44 mi, 5:44/mi, HR 171
• Up .38 mi, 6:30/mi, HR 171
• Up .39 mi, 6:25/mi, HR 172
• Up/rolling .41, 6:09/mi, HR 171
• Rolling .41, 6:08/mi, HR 170
  
• Rolling .42 5:57/mi, HR 170

A tad aggressive on the first one (as usual).  Second and third hurt worse than the should've...got a side stitch that was distracting for a while.  Fourth and onwards felt hard but good....like I finally got into the swing of things.  Legs were burning good on the last couple, but a good burn.  Again the warmup and cooldown felt easy but was fast compared to just a week or two ago.

Brooks Adrenaline (Yellow) - 273.25 miles.

1.0 mile in 9:02, HR 126 with the dogs as a warmup. 6.5 miles in 48:18, 7:26/mi, HR 154.

Other than hitting the pause button on Garmin accidentally partway into the run and losing about 1 mile worth of data, uneventful run today. Definitely feeling yesterday's workout, which is why I warmed up with the dogs first (they're already improving too, managing to hang in there better for the entire mile).

Core exercises and stretching afterwards.  The new exercise I added last week really works my hamstrings, which are evidently pretty darned weak.  Soon to be corrected. 

Brooks Trance - 408.01 miles.

90 minute Thirds Progression run (12.01 mi, 7:29/mi, HR 152). First third 3.62 mi (8:17/mi, HR 142), second third 3.97 (7:33/mi, HR 150), last third 4.43 mi (6:46/mi, HR 165), followed by 2 miles cooldown in 15:10 (7:35/mi, HR 149).  1 mile in 9:12, HR 132, with the dogs.

Slow start helpful to work out the aches from the previous couple of days.  Once warmed up, settled into some good paces for each third.  Overall effort felt pretty comfortable (even the last third), and compared to last Progression run :15/mi pace increase seems pretty significant.  Cooldown afterwards, followed by a really easy mile with the dogs.

Asics GT 2120 - 56.51 miles.