Winning Back What I Lost

Started a 14 week training program today for Robie Creek 1/2 on 4/18.  GB run from FF Memorial to Broadway Bridge and back.  Today was supposed to be an easy run at 10 min pace.  Found it extremely difficult to go any slower than 9:30/mile pace.  Heart rate remained steady around 155 which is a little under 75% of max for me.  Added some cushioned heel inserts to both extend the life of my shoes and give some added cushioning for my left ankle. 

Got outside again today on my lunch.  First tempo run in a looooooong time.  My training plan called for 3 miles @ 8:33/mi but I was feeling saucy and went 8:29/mi.  Booyah!!!   Back on my diet for reals this time.  Need to drop back down to 165-170 before Robie.  I have this theory that running is quantifiably easier when you do it often and you don't carry spare luggage.   

Didn't get outside but I did get to the gym for some TM hill training.  Five minute warm-up jog followed by 2 miles @ 4% incline and .5 mile cooldown.  I was completely exhausted, which is disappointing considering the grade up Aldape Summit that I'll have to traverse in April for Robie Creek 1/2 averages 4.34%. :(   I decided that I needed to punish myself for my poor shape and stuck around for some plyometrics w/ the medicine ball followed by a ten minute ride on the stationary bike to cool down.  Probably take tomorrow off to prep for a ten miler on Saturday if the stars are aligned. 

Easy, slow, long weekend run.  My training plan called for 8 miles but I had decided beforehand to extend it to 10.  Seemed like a good idea until around mile 7.5.  I really labored the last couple of miles.  Temp was cold (mid to high 20's) so I thought I wouldn't need to hydrate along the way- mistake #2.  No soreness in the ankle.  Felt pretty good about my form until I broke down around mile 8 or 9.  Looks like building my base back up to where it was will take more time than I thought.  I'm sure it will get easier as I continue to shed the extra 20 I gained back from September-December- down six lbs so far.