Running OK

Back on track with the RLRF marathon program. This am was tempo work. Six miles total, 2 warm-up, 3 at short tempo pace and 1 mile cool-down. Decided to run outside, it was only 30F and a light breeze, but I appreciated it once I got up to speed.

Went to the Y to run as the roads around there are relatively empty and there is a great straight stretch of blacktop sidewalk of almost a mile and a half without having to cross streets. First 2 miles (9:25/9:29) were a bit faster than the program calls for, but I seem to have a problem running around 9:50/mile. The short tempo for my goal is 8:10/mile, so I sped it up. The first two miles at tempo actually felt good, but by the 3rd I was getting spent and having a bit of pain in my right thigh. (more on this later). But I finished the 3 miles relatively strongly, and near the target speed (8:05/8:13/8:02). Then a cool-down. Didn’t quite get a full mile, had mis-judged my distance back to the Y. So I ended up with .76 mile cool-down at 9:15/mile pace. Total for run was 5.76mi in 50.16.

Bonus in Nike+ was very accurate with this run. Got 5.65mi in 50.08 min. Plus I got to hear LA congratulate me on my longest run. Two milestones in a row. Speed work on Tues ended with Tiger giveing me props for my fastest mile time yet recorded.

Went inside the Y to stretch. I’m really digging the Stretching unit the Y has. I know I can do most of these stretches on my own without the equip, but for some reason they really do feel deeper on the machine. I plan to continue using it after my runs/bikes at the Y.  Finished the workout with 10 minutes on the rowing machine.  Wasn’t in the mood to swim.

As for the pain in my upper leg, I think I may have a slight strain of my hamstring. Based on a quick diagnosis here and here, I believe that is what the pain is. It is in the back of my leg, beginning slightly below my groin and continuing to the back of my knee, definitely on the inside ,and not on the outside which would indicate IT Band. It began after Tuesday’s track work, but I thought it was just soreness from the speed, but came back today. According to the CoolRunnings site, hammy injuries can arise from sloped running surfaces, generally on the “shorter” leg which has to work harder. The track at the Y is banked and on Tuesday we were running clockwise, so my right leg was the inside or shorter leg. Could be coincidence, but I’m guessing not. So, I’m going to rest, ice, wrap and elevate tonight and take some ibuprofen to reduce any probable swelling. Should be back on track for a long run maybe Sat, but probably Sun.

Met up with A&D at D’s house at 7:00am. It was cold, very, very cold. As I stepped out of the car, the temp was registering at 14F. Luckily there was not too much wind. But I’m oh so glad I went back in for a second pair of tights to put under my fleece lined ones. Don’t know if I would have finished without them. Almost talked myself out of the second pair as I figured it would warm up once the sun came up. Wrong.

We set off into a beautiful morning. Blue sky and the sun was just beginning to creep up. We ran together for about 7 miles. But they were heading further north for a loop of nearly 18 miles, so I turned off to head back to my car. Had a great run except for the .5 mile run back over I-35 where the wind was howling on the overpass, and there was no protection from it. My shoes were feeling loose,so I stopped to re-tie them, tied them too tight, and had to do it over again. This added at least 5 minutes to my time, but who’s counting.

Finished with 13.5 miles per the map and my time was 2:11 and some change. Not the fastest, but felt strong the whole way. Enjoyed the look of my beard covered in ice from my breath freezing to it. The car gave me temps from 20 to 17 on the way back to the house. Definitely one of the coldest runs I’ve ever been on, but enjoyed it fully.

As for Nike +, I’m just about through with it. I’m going to try it on my computer at the office on Monday, but just can’t get it to upload from the house. I can’t get to the sign-on page from iTunes, but it says it is uploading to Nikeplus.com. However, it is not showing up on my profile. Nor will it let me connect with the Nike website from iTunes.

It is still off on the runs, also. Gave me 12.7 for yesterday’s run. Don’t know if I’ll take the time to calibrate it until I can get it to upload to my profile, though. I still love the nano, and having the voice prompt for mileage and pace, though. Its nice to not have to look down mid-stride and try to read a display.

Almost forgot.  I signed up for the Austin 1/2 marathon last night.  Looking forward to it and getting to see the new course.  Not as fast, but much more scenery to look at.  It’ll be nice to be back in the old haunts.

Went for a run Wednesday night when the kiddos went down for a late evening nap.  It was very cold, strong north wind, and blowing sleet and then snow.  Was perfect weather to run fast.  Was hoping to hit 3.5 miles.  Ended up right at 4 miles.  Nike + showed 3.6 in 34 minutes.  I’ll take it.  Then settled in for a warm night, listening to the wind howl.

Again another day of beautiful January weather.  Low 50’s around 1pm.  Packed running shorts and shirt for a run from the office at lunch.  Decided to do a tempo run.  It was great.  Had negative splits, and surprised myself at the pace I was able to put out.  First mile was supposed to be a warmup, but ended up pretty quick at 9:13/mile, second mile clocked in at 8:43, third mile was 8:20 and fourth mile was 7:45.  Finished with a cool down of .5 miles at 8:50/mile pace.  Funny thing was that the cool down was faster than my normal training pace, but felt like I was going sooooo slow.  Couldn’t believe it.  Made for a very refreshed feeling for the afternoon.

Refueled with some great split pea soup from the Moosewood cookbook I received at Christmas.  Good stuff.

Oh and did yoga again last night.  The tightness is definitely less, but still there.  I feel like I am nowhere near looking like the instructor in the video.