Run Buffs Run!

I was up in Boulder today for my long run so me and my coach got a good run in. We ran a portion of "the tank" (a course often run by the CU team). The whole run changed from a compilation of trails to pavement, then to a bit of grass. Pacing was steady at 6:40 per mile (a couple of miles were slower, a couple of miles were faster). It was a bit overcast and hot, but nontheless, a great day for running.

Today was and easy run. I went out to the greenbelt and chugged along for a couple of miles, and did 8x150 meter strides on grass in the middle. Today was reeeallly hot, so by the end I was in some real need of water. I swalled a couple of bugs, too, which was an added bonus!

Threshold workout today, but my coach split up five miles into three parts, 2x2miles and 1x1mile with a minute rest between intervals. I started out by warming for about three miles, then did some stretching. I was not ecstatic about throwing having to do this, so the starting line was kind of a wall I just had to break through. I ran the first two miles in 10:44, good pace for the workout. I hit the next two in 10:42. I guess I just found a rut and stuck to a particular pace subconsciously, letting me hit very equal time for the first two intervals. The last mile was in 5:27, though. By this time the 90 degree heat was really getting me, and the last interval suffered because of it. I feel like I am definitely starting to get a bit stronger at these runs. I think that they are mainly a matter of getting out at the right pace (working on the upper fringe of your aerobic ability), and cruising with as much consistency as you can manage. In all, a good run!

Great run today! I did the medium-long run at steady pace at to Chatfield reservoir. Initially, I felt slow and uncoordinated, but within the first fifteen minutes I really began to pick it up. I hit the half in 38:30, which was about 6:30 pace. On the way back, I ran 36 flat, finishing in total at 6:15 pace. This route included some nice hills, too, so I was pleased with my effort. What made me feel good was run followed a good workout (yesterday). I decided to let my body run purely by feel, and this is what it churns out. Happy happy! 

Today was and easy run today through the greenbelt. I did 8x150 meter strides in the grass (which was really long, so it made the strides a bit tougher). I did a lot of stretching (targeted IT bands) and worked on my core strength. These core strength drills really seem to have helped my stride. I feel more efficient and "flowing" when I run. When I first began to run, my legs felt like they stomped into the ground every time I stepped. Now I feel much more clean and efficient. I have noticed results in my strides and 200 times too. Good run! 

Today my coach asssigned a mvo2 workout. He wanted me to go three miles at a good effort level to help prepare me to race. I went out to the highline canal and did just that. I ran three miles in 15:27 (5:09 avg. mile). I am happy with this for a number of reasons. First, this was a workout. Had it been race day, I would have had much more steam to run faster. Next, I ran on a windy gravel path with a few ups and downs in the 85 degree heat, and third, I was in bulky training shoes. Factoring all of this in, this was a pretty solid workout as well as a good confidence booster. The applied effort was definitely manageable (not ridiculously painful), which shows that I have made good fitness gain since earlier this summer. Its all about slowly "numbing" yourself out to fast pace. Feelin' good! 

Easy run today to finish the running week. I did 8x150 meter strides on grass at the end. I felt very good, and am ready for the long run tommorrow. This was my highest mileage week ever. Kind of sad, but it still stands!