Each Day Is a Gift

Schedule calls for VO2max workout: 8 mi w/ 5 x 600 m @ 5K race pace, jog 90 sec between.  I didn't program the Garmin to meters.  I simply ran half mile intervals.  Ran 2 miles to warm up.  I could feel the "hang-over" from Saturday's long run.  The mind was willing but the body was sluggish.  I had also gained 4 lbs. which is probably 90% water 10% cellular damage repair stuff. 

I did 5 intervals at AP of 7:55.  I jogged for 90 sec in between.  The 3rd interval was run on a very very slight up elevation.  I wheezed badly on that one and I think the pace was 7:59.  The recovery in between the last 2 intervals was a fast walk.   Finished the run with 3 miles at slightly slower than marathon pace with the last mile at 8:47.  

This was a hard workout.  I think I should have given myself another easy day.  But I had to take it when the weather is good, cloudy with T at 38F.  I also should have worn shorts. The tights and gloves made it a bit warm.  

Five of us friends drove to Magna to pick up our 81 year old former neighbor to celebrate her birthday.  We had a fun time visiting and renewing friendships in a tiny little Mexican restaurant.  The older I get, the more I treasure these memories and traditions we share as friends.

Woke up feeling very tired even after 8 hours of sleep.  I felt puggy the last two days.  I had gained 6 lbs. since Sat.  Today's run was supposed to be an 11 miler.  The weather was very Spring like, T 42 with a pleasant south wind.   I dragged my lead legs out hoping I would feel better once I got going.  I never could get into it.  The legs started to ache so I cut it short.  The last mile felt like a death march.  I'll need to do some yoga tonight.

6 miles in 1:01:15.  AP: 10:13

I did the pushup challenge last night, Wk 4 Day 1 Column 3:  21, 25, 21, 21, (40*)

*Not sure if it really counts.  I rested for more than the called for 60 seconds before doing the max set because my son needed me to help him with 12th grade registration.  I didn't want him to wait 'cause I didn't want to let him know I was practicing pushups.  I want to surprise him at the end of the challenge.

***AM/PM Yoga & dark chocolate to soothe the soul ***

No motivation to run today.  The weather was nice, 33F, cloudy, slight wind.  The legs were still tired but I went anyway.  The first 6 miles were on the two hills route and the last 5 miles were into a headwind.  Here are the things I learned: 

1)  A 24 week training cycle is a bit long to sustain the motivation.  I've been training for over 16 weeks, not counting the weeks before I got on the schedule.  I feel like I'm ready for taper; but I still have 7 more weeks to go.  

2)  63 mpw was my limit.  I should have stayed at 55 max.

3)  I need to have more easy or recovery days.

4)  Running with sadness is like running with a heavy heart which transfers to heavy legs.

11 miles in 1:51:49  AP: 10:09.  Tomorrow is a new day and I'm sure I will feel better.  I have already lost 4 of the 6 lbs I gained, a sign that my body is recovering to its homeostasis state and hopefully stronger.  Will do push up challenge tonight.

No running, usual busy Thu stuff.

Core conditioning workouts from Brain Training.

Phase 1:  Lying Hip Abduction version 1 & 2,  Cook Hip Lift,  Kneeling Overhead Draw-In,  Knee Fall-Out  20 rep.

Phase 2:  Single-Leg-Squat 10 rep each foot,  Oblique Bridge 20 sec w/ 10 straight-leg hip abductions,  Lying Draw-In with Hip Flexion 20 rep.  Quadruped 10 rep each leg.

Phase 3: Forearms to Palms Bridge 10 rep each arm,  Dead Bug 20 sec 10 rep

Phase 4:  Squat Jump 20 rep.  Split Squat Jump 10 rep each leg.

***Reminder:  Do Dynamic Flexibility Exercises tomorrow morning before run***

Push up Wk 4 Day 3 Column 3:  29, 33, 29, 29, (40)  It was very hard, my arms are sore.

Dynamic Flexibility Exercises, a fancy term for warm up stretches.  It is supposed to allow the muscles to develop dynamic tension and flexibility specific to running.  The long-term benefits are seen in increased dynamic flexibility and a more economical stride.   This warm up routine was not hard to do at all and took only 5 or 6 min.  It has silly names like Tilt Walk, Zombies.  I will do these on fast workout days.

Progressive run of 6.2 miles in 50:15.  AP: 8:06  Felt good during the run.  Wonder where I should run for my long tomorrow. 

22 F, sunny, nice day for a long run.  Had a yogurt, banana and gatorade for breakfast.  Wore therma fleece, stabylx tights, gloves, cap with headband, sunglasses and fuel belt.  I'm gonna feel so much lighter at Boston.  Ran to the temple and up to Alpine.  Didn't stop the Garmin at traffic lights.  Drank gatorade at mile 4, 8, 13 & 15, Gu at 10.  Legs were sluggish going north and uphill.  Picked up the pace the last 3 miles to finish strong.  Cold water soak, calves and feet a little sore.

17.3 miles in 2:47:30  AP: 9:40  I'm a little disappointed for not hitting my target pace today.  O well, I'm sure there'll be better runs next week.  

Today marks the end of February with 208 miles.  I asked hubby to drop off my Grand Slam registration at WRC on his way to skiing.  He didn't call me "crazy" this time.  What a great guy!