Saturday, June 15, 2013

what a difference temperature makes!

Last Saturday was super hot ( max 105 degrees). I got up early to try to beat the heat but it was still really warm. I ran for 2 hours and only did 11 miles. It's a little cooler this morning (95 degrees for today) and I felt a lot better during my run. I ran for 2 hours and did 13 miles with positive splits. That means I started off slow (around 10min/mile) and finished faster (9 min/mile).

For the first time in a long time, I felt good about my run.

The rest of the week looked like this:

Sunday- Rest
Monday- Tempo 7 miles
Tuesday- 6X800. slow at 3:50-3:35
Wednesday- 7 miles easy
Thursday- Farlek 6 miles. ( warm up, 200 meters fast, 100 meter jog (4 miles), cool down)
Friday-  Rest + strength

Total miles: 38 miles.

This was a good week. I'm still working on building up my base and getting some better at speed work.

Wednesday, June 5, 2013

Happy National Running Day

Today is National Running Day!! Go out and run :)

I've been trying to get up earlier and try to beat the heat. I didn't meet my goal this morning. I left a little after 6:30 and it was already super bright and warm.

Yesterday I worked on sprints. I did 6X 800. I haven't done this workout in over 2 months so I knew they weren't going to be awesome. They turned out ok, given that I haven't been running fast and my hip has been bothering me. The splits were: 3:45, 3:37, 3:33, 3:37, 3:50. 3;40.

Yeah, not pretty. After the third one my hip started to hurt and it was difficult to push my self :(

The pain comes and goes. Usually if I'm sitting still for more than 10 minutes, I get a cramping pain in my hip (could this be a problem with a nerve???) If I walk or run slow, there isn't any pain. If I run fast or pound too hard then it hurts.

This morning I wanted to go on a shake out run. I did a slow 7 miles with my thoughts. I came home and did some core work and squats.

Its summer aka short shorts so squats are mandatory!