How Much Discomfort Can I Tolerate?!

Weather - 55 degrees, clouds.

A nice morning for a long run. Melinda wanted to run the 8 mile White Heath loop twice instead of the Homer Lake trails, so we drove there at 8:30am and started our run at about 9:15am. I had never run White Heath, 2nd Wind uses the marked course for one of their marathon training runs. It is isolated country roads with plenty of trees and some occasional smallish rolling hills. The roads had a soft dirt shoulder, so I was able to avoid running on asphalt. We ran the first loop in 71 minutes, a nice and gentle 8:52 pace. The second loop Melinda plugged into her iPod so I decided to speed up just a bit. I ran an extra .25 miles when I took a wrong turn, ended up finishing the 2nd 8.25 miles in 64 minutes, for a 7:45 pace. Total time was 2:15, which was exactly what I wanted to run today. Felt really good on the 2nd loop, was not straining, although my legs were a bit fatigued on the hills.

Tomorrow and Tuesday will be easy days, followed by a Wednesday track session with 2nd Wind. Thursday and Friday easy, with hills and bike intervals on Saturday.

#156

z.m. - #70

AM : Weather - 67 degrees, sunny.

4 easy miles around the neighborhood. Not much soreness from yesterday's 16 miler.

PM : Weather - 74 degrees, sunny.

Ran 7.5 easy miles doing loops at Busey Woods. The sun was warm, sweat was in my eyes, and my muscles were loose from the heat - a very enjoyable run.

Afterward 5 sets of strength exercises, stretching, and 35 minute walk home.

Feeling a bit sore, so tomorrow I will only do a single run of 5 miles, hopefully that will allow my muscles to heal and my energy to be sufficient for a hard workout on Wednesday.

#157

z.m. - #71

Weather - 77 degrees, sunny.

A great warm day, I love running beneath a hot sun. Loops around Busey Woods, 5 easy miles total.

Afterward 5 sets of strength exercises, stretching, and 35 minute walk home.

#158

z.m. - #72

AM : Weather - 57 degrees, clear.

Ran 1 easy mile to work, I got a late start so decided to run instead of walk. Legs feel slightly recovered, so will probably attempt a track session with 2nd Wind this evening. I will cut the workout short if I feel I am overdoing it.

Late AM : Weather - 68 degrees, sunny.

Ran 2 easy miles home from work.

PM : Weather, 79 degrees, sunny.

Warm day, very nice, but humid also, which made me feel a bit heavy as I am not heat acclimated yet. Ran 1 mile to the Urbana HS track, then 2 more easy miles as a warm up. Met up with 2nd Wind and the session called for 8 X 400M with a 400M jogging recovery. Did 4 x 100M accelerations to start, then got into the intervals. My legs were still a bit sore from the hard sessions last week, so I probably should not have even attempted a track session. But I thought if I could get this workout in then I will take easy/moderate days all the way to next Saturday's race, which is plenty of time to recover.

I planned to run the 400's at 5k effort, which should have put me at 84-86 seconds, but the group effect took hold and I ended up running them faster than expected. The effort felt right, though, so I am not going to worry about going too fast in that case. I was thinking I could try for 12 x 400M, but after 9 I could not recover adequately after the 400M jog, so I ended early. I think the sore legs did me in, as they started to burn and tighten after #9.

Here are the times :

1) 82 seconds - Felt fine, surprised to be lower than 85.

2) 86 - I consciously tried to hit 86 on this one.

3) 84 - starting to get into a groove.

4) 81 - felt strong, happy to see 81.

5) 81 - keeping the effort solid and controlled.

6) 79 - first time I have hit 79 in a 400 interval, happy about it!

7) 79 - hit it again.

8) 83 - tried to slow down a bit, knowing I may have 4 more to go.

9) 86 - first one on my own, and I ran out of gas during the recovery.

Afterward a .5 mile cool down run home.

#159

z.m. - #73

AM : Weather - 59 degrees, clear.

Perfect morning for an easy run, went 5 miles before work. Legs felt much better than yesterday evening. After the track session they were tight and sore, and it felt like it would be a while before they recovered. There is some lingering quad soreness, but the stiffness is gone. I am surprised at how fast my legs have been recovering from hard sessions.

The next 8 days will be easy, although I may do an abbreviated hill session over the weekend if I am feeling good. Also, a bike interval session on Sunday or Monday. Other than that, it will be recovery, recovery, recovery....

PM : - Weather - 71 degrees, cloudy.

7 easy miles through the park, Busey Woods, and on to the arboretum.

When I crested the hill at the arboretum I was listening to Richard Hawley's "The Only Road". I felt so happy at that moment - spring blossoming everywhere, colorful trees sending odorous messages through the air, flower petals laying listlessly on the ground, the feeling of freedom that only running can give - that I began to cry from the sheer beauty of living. Crying from joy is one of life's rare treats.....

#160

z.m. - #74

AM : Weather - 68 degrees, sunny, windy.

Another beautiful morning, ran 5 easy miles through the park and Busey Woods.

After Wednesday's interval session I caught a cold, lots of sneezing, but nothing else. I decided to work yesterday evening at the park district and skip work today so I would not give anyone my sickness. I already am starting to feel better, and it has not affected my running energy.

Will probably do another 5 miles in the late afternoon. There is supposed to be rain, it would be fun to do a wet run.

I recently learned of Team Hoyt : http://www.teamhoyt.com/

It is people like the Hoyt's which make me feel there is so much that can be done, no matter the circumstances.

PM : Weather - 79 degrees, sunny, windy.

The rain never came as predicted, so had a summer-like run in heat and humidity. I was planning to go 5 miles, but I felt so good in the warmth I just kept going. Running is becoming such a normal activity that it seems I should be doing it 2 or 3 times a day - what a great feeling!

#161

z.m. - #75

Weather - 59 degrees. sunny.

Ran 6 easy miles through the park and around Busey Woods.

#162

z.m. - #76