The Long Run

Second boot camp of the week.  Class was indoors and was three

weights-based circuits, each done three times. Awesome. Even the

step-ups did not feel bad.

Too long without a run. Ready or not, it was time. Pretty good run. Fortunately my right hip/leg did not hurt but my left one was tight. Ran with Jenny, Lisa, Jamie and Carin. Slow start with just a bit of under 8:00 at the end.

Average pace: 9:13

Nice, peaceful run in the park. Said hi to a few friends but didn't stick around for the full social hour. Wanted to get home for waffles!

Average pace: 8:24

Well, I think it was a pretty good week overall.  Pretty light on the running, but not completely slacking with 2 runs and two solid one hour boot camp classes.  Legs definitely feel a bit better today than they did at the end of last week.  I think last week I went backwards in progress, back on track moving forward this week and hope to do the same next week.

Did Jenny's boot camp which had a test including 3 laps and some other stuff, about 45 minutes altogether for the entire class.  It started a little bit late while we waited for the rain to pass, which it did fortunately.

 I didn't realize I was going that fast during the running test because I started off not too fast, but just kept picking it up each lap.  The running portion turned out to be a little bit under a 6:00 pace.

Ran with Lisa in the neighborhood, Jenny had an early appointment so didn't run with us today.  Felt pretty good on the run, but the darn right leg bothering me just won't go away completely.  Lisa did a great job keeping up, she always says she's not very fast but has no problem going faster.

Average pace: 8:30

Went to Jenny's boot camp again.  Biked there, so I was already warmed up once I was there.  Class was good and I did an extra lap to not be totally lame with the running, every little bit helps!

The running portion was at a 7:18 pace.  I wore my Garmin there to see how close the lap was to a quarter of a mile - it was pretty much dead on at least as far as the Garmin was concerned, especially if I run more in the middle and don't cut the corners.

I'm going to try something different today - actually blog my run shortly after it happened rather than a day or two.

But, not much to report.  I ran by myself this morning.  Jenny was sore from a Tae Kwon Do class and Lisa was also not running (which Jenny did mention to me but I didn't hear as it was still early).  It was warm and humid and smelled smokey.  But, pretty good run overall, but my right leg is being annoying.  I've been trying to balance between "active recovery" and taking enough time off to let things get better.

Average pace: 8:15

RAP River Run 5K.

28:36 for the 5K plus a little warm up first. Ran with the boys. They wanted to take it easy, so we did although they complained a bit until the last mile when I told them they never had to do another 5K again, then they stopped complaining and picked it up the rest of the way back. I stayed with Thomas while Andy pulled ahead to come in at 27:49.

Jenny was waffling between racing and running it easy.  During the warm up she was thinking that she wasn't ready to race.  She started out ahead of us and soon ran into Elizabeth, her friend and training client, and she knew right away that she was meant to run with her.  They stuck together the whole way, and Elizabeth ended up smashing her PR by over 1 minute.

I decided to take this week off from running to see if I could make some progress with the issues in my right leg, which aren't horrible, but are not getting any better and may actually be getting slightly worse, but it's hard to tell.

So, it's mainly just been walking this week.  I went to one boot camp class on Wednesday.  Sammy the dog has enjoyed my week off from running and is actually starting to become very well behaved on the morning walks.  He no longer freaks out when he sees another dog, so big plus there.

Walking this week:

Monday - (2.7) 1.7 w/ Sammy and 1 mile with Sammy and Barbie PM and 1.7 mile bike ride in the morning after the walk.

Tuesday - (2.2) 1.7 w/ Sammy and 0.5 miles with Sammy and Barbie PM,  biking - 1.7 miles after morning walk

Wednesday - (1.7)  1.7 w/ Sammy , boot camp PM (included 0.25 mile run), three sets of bench press after class (10x135, 8x155, 8x135) which got me out of mat wiping duty.  Also, rode my bike to/from FlexOne, so 2 miles of biking.

Thursday - (2.2) 1.7 w/Sammy in AM and 0.5 w/ Sammy and Barbie PM

Friday - (2.2) 1.7 w/Sammy in AM, 0.5 w/ Sammy and Barbie PM

Another week off of running.  More walking, a couple of boot camp classes and then a bike ride on Saturday.  Not sure if I'm getting better yet.  Think it's time for an appointment soon to see if this will clear up with time and cross training or if something more is needed.

At least Sammy is benefiting from all of this.

Sunday - (1.0) evening with Sammy and Barbie, 1 mile

Monday - (1.0) morning with Sammy, PM - Jenny's boot camp which included 0.75 miles running, followed up with 4 sets of bench presses (10x135,6x155,5x165,11x135), biked two and from boot camp, so 2 miles of biking

Tuesday (2.3) 1.7 neighborhood loop morning with Sammy, 0.6 miles evening with Barbie and Sammy

Wednesday (3.1) 1.7 neighborhood loop morning with Sammy, then 0.7 mile walk from car stereo place to work, and then another 0.7 miles from work to car stereo place.  PM - went to Jenny's boot camp class, did not do the warm up run, class was indoors and was mostly weight based.  Biked to and from class (2 miles biking)

Thursday (1.7) 1.7 neighborhood loop morning with Sammy

Friday (2.3) 1.7 neighborhood loop morning with Sammy. 0.6 in PM with Barbie and Sammy

Saturday (1.0) 1 mile PM with Barbie and Sammy.  In the morning, for some non-impact extended cardio, I went for a bike ride, did around 16-17 miles from my house to Starkey park, a little inside there, then back home.