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Running Journal: 06/24 - 06/30/2013

Sunday, June 30, 2013

OFF SEASON WEEK 4

MONDAY
Long Run
Distance: 8 miles (9 total)
Ave HR: 128 (70%)
Intervals: 1:20/:20 (miles 1-6)
1:00/:20 (miles 7-8)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 9:14 / 9:12 / 9:09 / 9:16 / 9:18 / 9:19 / 9:13 / 9:14

Notes: I didn't use a heart rate alarm today. I wanted to see what my heart rate would do if I just focused on maintaining a comfortable pace. Not surprisingly, without the alarm, my max heart rate did go up some. After the first few miles, it tended to be between 74% and 76% of max at the end of the run segments. Since that is right in the middle of the aerobic zone, it feels comfortable to me.

Towards the end of mile 6, my max heart rate was starting to push up to 78%, so I dropped the interval for the final two miles, thinking I would slow down. Well, I didn't slow down but the shorter run segment did keep the max heart rate at or below 76%.

TUESDAY
Distance: 4 miles (5 total)
Intervals: 1:30/:20 (miles 1-2)
1:00/:20 (miles 3-4)
Location: Gym Track
Enjoyment Level: 2 (out of 3)

Mile Splits: 9:32 / 9:18 / 9:40 / 9:26

Notes: This morning in my strength training session, I came down a little too hard on my right heel during step jumps (I was getting tired and didn't control my weight properly as I stepped down). I didn't think too much of it. It didn't hurt, just felt a little strained. I wish now that I had iced it as soon as I got home. But I didn't.

It was several hours before I went back to run and by then my heel (the Achilles attachment) had tightened up. It didn't really hurt, but it was irritated. In a strange way, it felt like my shoe was rubbing the back of my heel. I don't think it really was; just as sign that the tissue was sensitive.

I debated whether or not to scratch the run. But decided to defer the decision until after I was warmed up. At that point, most of the tightness and irritation had dissipated, although I was "aware" of the problem area. It didn't feel as if running was making it worse, so I decided to do my 4 miles, but slow it down a bit from the pace I ran yesterday.

I iced the heel when I got home. It's not bothering me when I walk. If it is still tight tomorrow, however, I will probably take a rest day. I already have a massage scheduled for Thursday.

WEDNESDAY
Distance: 2 miles (2.5 total)
Intervals: 1:00/:20
Location: Gym Track
Enjoyment Level: 2 (out of 3)

Mile Splits: 9:43 / 9:33

Notes: My heel felt fine today, but I was tired from a night's sleep about three hours shorter than usual. So I kept it short and easy.

THURSDAY
Rest Day
Sports Massage

FRIDAY
Distance: 3 miles (3.8 total)
Intervals: :40/:20
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 9:42 / 9:33 / 9:24

Notes: I used :40/:20 today and 1:00/:20 on Wednesday, yet the first two mile splits are virtually identical. Just goes to show what a rest day (and sleep) does for you.

SATURDAY
Distance: 3 miles (3.5 total)
Intervals: :30/:20
Location: Gym Track
Enjoyment Level: 2+ (out of 3)

Mile Splits: 10:05 / 9:44 / 9:43

Notes: The air conditioners at the gym weren't functioning in a very balanced way. One side of the track was quite warm, especially one corner; the other side was cool. So it was a kind of weird ying / yang experience running around the loop. I should have just turned off the gymboss and taken my walk breaks in the warm corner, but I didn't think of that until after the fact. I did cut back the run/walk ratio.

SUNDAY
Rest Day
Board Retreat
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  Member Comments About This Blog Post:

OWL_20 7/2/2013 2:15PM

    Great detailed blog--love the comments you made on it. Glad the heel is doing okay!

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NATPLUMMER 7/1/2013 1:19PM

    Great week!!

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LIGHTNINGRUNNER 7/1/2013 11:23AM

    I love reading your training - puts mine to shame...

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IFDEEVARUNS2 7/1/2013 8:42AM

    That last run made me laugh. I can't imagine what a weird feeling that must have been, coming around the corner into the heat. Actually, there's a run we do regularly that has a spot which is always a good ten degrees hotter than the ambient temp. It amazes me every time we hit those two blocks.
I so wish we had an indoor track.

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SEABREEZE64 7/1/2013 7:42AM

    When we were shown around the Y for the first time, one of the questions I had was.... do you have a track. The answer was no..... just too small a facility I guess. Just treadmills for me, which I guess is a good alternative to running in the heat and humidity or thunderstorms all the time.

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