Positive Running

On a 45 degree morning with a 12 - 14 mph wind, ran with Wesley on the south shore of the Arkansas River Trail.  Ran compound of 2 mile warm up, 2 miles at lactate threshold, 3 mile steady interval, 2 miles at lactate threshold and 0.25 mile cool down.  Lactate threshold miles were as follows: 2 miles with tailwind at 6.52 and 6.49; 2 miles against the wind at 7:13 and 7:04.  The 2 miles against the wind required more overall effort that the first set of threshold miles.  Averaged 7:34 per mile for the 9.25 miles.

Wesley and I will do more compound runs in the next few months as I try to improve my lactate threshold now that my adductor injury is healing more.  I'm up to being able to run a maximum of 12 miles at a time, and that will increase by 2 miles per long run per month. The compound approach is good because it enables Wesley and I to run some miles at close to Wesley's MP.  My Physical Therapist also wants me to slowly take up my LT miles and not to exceed more than 5k continuous runs at my LT through at least July.  So tempo runs will continue to be at 20 seconds slower than my LT through July.

Ran 10 miles north of the Arkansas River with Chris.  It was 81 degrees with a dew point of 55, so the weather was a little warm but quite good.  We compouned with 2 easy miles, followed by 2 fast miles at 7:25 and 7:32, followed by 2 easy miles, follwed by 1 mile at 7:25, then an 1 easy mile, then 1 mile at 7:45, and finally 1 easy mile.  Chris is running a lot of miles and his legs and hamstrings are feeling fatigued.

4.5 mile on the TM.  1 easy mile at 7:50, followed by 3.5 miles at 7:19.  This was pretty good since I was running in old Nike shoes that I use for the gym and that shouldn't be used for running.

Ran another 1.3 miles on the TM at the end of my evening work out.  Ran .3 miles at 8:00 and 1 mile at 7:19.  Just for the fun of it.

After a 45 min spin class, ran 3.2 miles on the TM at an average 7:35 per mile pace.

Ran 9 miles north of the river with Kevin. Humid but cool (64 degrees) with 5 mph wind made conditions pretty good.  Even got a little light rain for the last 20 minutes.  Kevin is recovering from a sprained foot and a smashed toe.  We ran about 45 seconds per mile faster than Kevin thought he would be able to run.  Kevin felt good afterwards and we'll probably run on Sunday afternoon with Wesley.