running for my mind

Scheduled rest day

Goals for the week - Hoping to keep my miles right about the same overall. They will likely be a little less because I will not have the long run in the middle of the week like I did last week. I plan on doing mile repeats on Tuesday and a tempo run on Thursday. I want to have a good solid week, but also want to make sure that I stay healthy with only 2 weeks left before I taper. 

13 miles - Roughly 5 up to Brayden and Ashley's and then 8 with them. 

Trying something a little new this week with my training so we will see how that goes. 

13 miles - 2 mile warmup, 5 laps with striders on the straights, 4 x 1 mile repeats with 800s in between, cool down miles.

I surprised myself this morning. Tyler keeps telling me that my block is a mental block and not physical. he told me to run all of these repeats sub 5:40 and try and get 5:20 for the last one. I didn't get the 5:20 at the end, but I still feel really good. These were the 4 fastest miles I have ever run. A couple months ago I had a huge mental block at the 6:00 mile. I have now knocked down that wall for good!

repeat  time distance avg pace

14 easy miles solo.

This was an interesting run for me. I didn't feel 100%, and by 100% I mean the kind of feeling I should feel this deep in my training. I don't expect to feel spry right now, but I had some weird aches this morning. Most likely they can all be attributed to yesterday's mile repeats. Around 6.5 my left quad started hurting. It was not an unfamiliar pain so I kept on going and just concentrated on not using my quads too much. Incidentally, my quad loosened up and I didn't feel it anymore.

However, both my hips started to get a little achy. I had some left hip pain back in January that lasted a while, but I have not felt anything in the hip area for some time. Once again, I think the hip aches were due to yesterday's repeats. Around mile 12 my hips were feeling a little better but were still sore. I came to a little downhill and let gravity take control for a bit. I was doing a 6:11 when I looked at my watch. That was only about .1 of a mile and then it flattened out again. By the time I hit the flat my hips felt great and I finished out the run. Sometimes a little speed cures things I guess.
 

13 miles - 2 mile warmup - 9 mile tempo - 2 mile cool down.

I planned on doing 9-10 miles at tempo this morning at a little faster pace than my previous tempo runs. I have been really trying to determine what my potential is for Ogden, so I thought this run could help nail down a race strategy.

The first 2 miles of tempo were uphill headed east on 6200 S. so I planned on running those close to 6:50s. I felt good after those and all the way until mile 7. Right at the end of 6 there was a little climb and my legs were feeling it. They got all tingly on me and it was an odd feeling. So, I backed off just a hair on 7 and 8 and they also had a couple slight rollers. I was feeling a little better by 9 so I held a decent pace as that mile was nearly flat with an ever so slight down.

Overall, I feel good about this run. I think I learned some things. I know my nutrition was not great this morning. I didn't have a great dinner. I think I was okay on hydration, but probably could have had some more liquid in me. I think I will shoot for a similar tempo run next Thursday and then I will have a good idea of my strategy for Ogden. 

Average pace for the tempo - 6:36.96 

15 casual miles

I graduate from law school today.

It's a good day!

22 miles - not that fun solo.

Overall I felt great. Had some little nags here and there but I attribute those to the amount of miles this week. 90 miles in 6 days without any 2-a-days beats me up a little.

I will add splits and more info after I upload the data.