AM: gps'ed the new route that includes a little over a mile of trail and its 6.15 miles not bad. Im feeling better but still only about 85%. Quads still sore but joint pain gone completely so thats good. Funny how I was feeling better back when I was doing some speed work and tempos than I have been for the past 2 weeks. Maybe I should jump into it. But maybe it just took my body that long to really feel the accumulative effect of miles. Once the quad soreness resolves I think I'll be ready to start workouts so whether that happens tomorrow or next week we will see.
AM: 4.9 woke up late and couldnt get the full distance in but it worked out because i decided today would be my first workout so will easily make up the mileage
PM: 5x(2x200 with 200 recovery + 1x400 with 400 recovery) workout per daniels 5k-15k plan. The first 6 weeks is base, second 6 weeks is early quality which focuses on repetitions to increase economy and speed at faster than race pace. I did the workout harder than daniels would suggest. He recommends all rep pace work to be the same pace (about mile pace). But 200s at mile pace seems too easy. So I hit 33.? for all but 2 of the 200's which I hit 34.? for. And the 400's unfortunately followed too closely at 74, 72.0! ouch, 73, 74, 72 (last one I cruised the first 300 and then sprinted the hell out of the final straightaway). I feel good. Nothing fell off. Nothing is hurting more than the muscle fatigue that should be there. The recoveries were ample so I don't think it says much about my fitness but it was a quality workout and Im not hurt so I say that is a success.
AM: 3.65 because my workout later is going to be longish.
PM: 6x1mile at threshold pace with 200m recovery. Was meaning to do cutdown starting at 6:16 but my first mile was 6:02 but felt easy so I continued with 5:58, 5:54, 5:46 shiit meant to hit 5:50 so I tried once more for that time and managed 5:48 oh well, then ran 5:36 last mile because I could without too too much difficulty. It was raining and between fatigue and not wanting water in my eyes I was closing them a lot and in the last lap I had one of those, "oh shit, I have to drive this boat" feelings as I went in the grass on the straight lol. Very solid workout. Especially since im a bit sore from monday's workout still. Luckily the 3rd workout this week is easy just getting a feel for the pace of vo2max. Seems like I should be able to do continuous 5 mile tempo at 6 min pace or just below given this workout. That seems very promising.
AM: 6.15 super slow probably 9min pace lol. Mostly tired, nothing hurts except tiny bit of hamstring soreness from monday still.
PM: 6.15 pooped grey, hope that doesnt mean my bile duct is obstructed lol I have not right upper quadrant abdominal pain so probably not. Passed a very attractive girl on the trails. Nothing else to report.
AM: 4.9 So there are good hurts and bad hurts. Good hurts are those that you know will eventually turn into better strength and fitness. These are usually either cardiorespiratory distress of vo2max or threshold runs or mild to moderate muscle soreness. Bad hurts are the ones that are or may become injuries or lead to decreased fitness. They are joint, bone, ligament pain as well as severe muscle soreness which means you have destroyed more muscle than you will recover. Today I am feeling a lot of good hurts in various muscles but decided that I am postponing my 3rd workout of the week at least until tomorrow. Next week has only 2 workouts tho they are slightly harder.
AM: 3.65 because workout in the evening will be long and I have plenty of miles. Feel GREAT. Then I took a huge dump halfway through and felt even better. Henry, bedoukian, you better watch out.
PM: Okay so I thought this workout was gonna be easy but when I reread it I realized the recoveries were half what I thought they were. It was 6x(600[200],400[100],200[100]) at VO2max pace (which I very optimistically put at 5:20) with no extra recovery between sets. And on top of that I was really calorie deprived eating just eggs and toast this morning and an apple mid afternoon. I held the pace together by a hair and actually went 1 sec under on almost all of them except 2 of the 600's at 2:02 and 2:01. But I also took an extra 400m recovery after the 3rd and 5th set otherwise I wouldn't have held it. I do hate VO2max work. So painful. Luckily none of it next week but the following week I have 5x1k but at least I get 3min recoveries on those.
