AM: 8 recovery. But focused on form and naturally fell into what was probably about 7:30 pace but relaxed (no watch). Best temperature for a run since ive been home. Probably like 70 and 50% humidity but was heating up towards the end of the run. I know, I said I would do recovery vs aerobic but this really was easy and relaxed. Just the low temp and the low mileage week made 7:30 very easy. Today and tomorrow are gonna be iffy on if I can double but that's fine. I'll hit decent mileage but nothing insane. I think I have been pushing the volume of training too much compared to the quality (up until this past week). On a plus side. My hips don't hurt at all right now which I think might be due to getting new shoes yesterday. They were 25 bucks and got 2 pairs. Probably should have gotten all 4 they had in my size of that type. What a bargain. I should really change shoes more often than I do. I probably had 1k miles on both of the pairs of trainers I was wearing before. But anyway should be good for at least a few months now.
PM: no time but did 4 sets of squat jumps not totally to exhaustion because I know from experience these could make my quads jelly for a week.
AM: 6 in birmingham. Recovery effort. Hilly hilly down here. Went to a park with a 1 mile trail loop and did laps. Tomorrow the gym will be open for me to get a membership and use the treadmill.
PM: 6 again. Aerobic conditioning effort. Listened to my body, no workout in this heat and with how my legs feel. The squat jumps yesterday did their job. Not hurting really, but definitely feeling it and don't want to overdo the stimulation. This course has 2 MASSSSSIVVVE hills in it. It is a little under a mile to the park and that mile is half up and half down. Probably 300+ft elevation climb and then the same drop. And its steeeeep. And when you think that you are almost done you turn a corner and it gets jenkes steep for the last 30-50m. The trail has some little hills nothing crazy.
PM: 3x2miles on this weird indoor track. Finally a good workout. First I have to say that based on my times it was probably measured from the outside lane (lane 4) and I ran it in lane 2 passing people on the outside. So based on that its about 50m short each mile which is about 11 seconds per mile more. Times were 11:38 (5:49-corrected->6:00), 11:28 (5:44-corrected->5:55), 11:03 (5:31-corrected->5:42). So corrected 5:52 average. Maybe worth a 1:19 low (adding 8ish sec/mile to get half marathon pace). Felt sick from the very beginning. But am happy with the times. Felt very controlled even on the last one could have gone significantly faster. Still wasn't as cool as I would like it to be and had to wear a shirt and got serious nipple chaffing but acceptable. Ill just wear bandaids when i go back.
AM: 4 recovery pace at freaking 4:30am because i had to get to work at 6. Had to run roads because too dark for trails at this ungodly hour.
PM: 6 aerobic miles on the indoor track at just under 7 pace. Was supposed to do a workout but after 12 hours on my feet and 6 hours of sleep I just couldn't. Would have been worse to try and do poorly then get discouraged than it is to just recover a bit more and try again at a different time. This rotation sucks. Im just watching procedures all day which isnt very useful. And the hours suck and im standing all of the gd time. Oh well, 3 more weeks.
slept late, tired, drove home so had to run in the heat 97 degrees with heat index in the 100s. Got sick during the run and cut it short at 5. At least i got 70 for the week. Gonna shoot for a bit more next week.
