Penny

XT - 60 mins elliptical intervals

Rest!

An unplanned rest day while on a work trip in San Diego. Short leg and core workout in the evening. 

 I had been struggling with hammie/butt pain for a few days. Today was the final day I had no tightness or pain, but an unplanned additional rest day was actually probably well-timed. 

My first 6 mile tempo; it was only 65 degrees in San Diego, but 80% humidity. I ran on the harbor.

 For whatever reason, this was a very hard and disappointing workout.  Planned workout was 1 miles easy, then 6 miles at about 10 second slower than HM goal pace (so around 7min/miles). Actual workout was 1 mile easy, then 6 miles: 7:08, 7:09, 7:04; 7:23 (what??) 7:06, 7:08, 1 mile easy.

My butt hurt but not in the same place; more of a DOMS feeling from my leg workout.

Two miles easy on my new Brooks! 60 mins easy XT on the elliptical. Butt/hamstring feels better hurrah!

Note to self - for the upteenth time. Yes, it is agony when you've been training really hard and hitting all your scheduled workouts to have to take unexpected days off to take care of a "pre-injury" niggle. But remember this feeling; this feeling when you know you just escaped a real injury by taking some time to let your body recoup. It is only a few days. Take it, and you will thank yourself when you are running healthy again in no time. There are no workouts you can accomplish in a few days that could possibly make up for weeks - or even months - of time off that you have to take if something turns into a real injury!

Speed: 1 mile easy, 6x1K at 6:22min/mile (9.4 on treadmill with 1% incline), with jog recoveries for the remainder of each mile (600m?) 1 mile easy cool down.

Light strength workout: 2x sumo squats (20), side lunges (15 each side) and standing lunges (20 each side) + plank and single leg bridges (reverse plank) to strengthen those hammies!

 I decided to change up my usual 800s with walk recoveries at 6:27min/miles. That workout was from Jeff Galloway, and I liked it; though i wasn't sure how beneficial the epic workouts of 12-15 800 reps would be (especially in staving off injury) at this point.

Andrea pointed me to slightly longer intervals with jog recoveries instead of walking. I definitely noticed the difference in lactic acid build up!

The workout I did was actually a slightly longer version of what a Matt Fitzgerald training plan (that I tried for my last HM) had scheduled in the sharpening period (last three weeks before race).  I think I may do one more like it (perhaps 8 reps? too much?) for my final big speed workout then a very truncated version in my last week.