Tuesday, August 19, 2014

Week Ending August 17, 2014

Monday: 6.2 miles. 51:22. Easy run with 6x20s surges, + leg/foot strengthening. Felt slow overall, but I think that was more because I was constraining myself by heart rate for the first time. Surges felt good.

Tuesday: 5.4 miles. 45:00. Easy + core/upper body strength.

Wednesday: 5.4 miles. 45:00 with 5x2minutes stated at sub-6:30 pace. Two were slower than 6:30 pace, but they were also uphill. Legs felt slow going in, but the surges themselves felt good. This was my first time revisiting my hilly course from my training for the 50k. Felt good to be back.

Thursday: 4 miles, 32:55. Easy recovery run + leg/foot strengthening.  Legs were tired from the prior three days of running. I had not actually planned to run, but my weekend plans precluded any running whatsoever, so I bit the bullet.

Friday: 3.8 miles, 31:13 + core/upper body strength.  Legs were still tired. Got to do some (mildly) faster running, based on pace rather than heart rate.

Saturday-Sunday: I was out at a friend's cabin on Lake Minnetonka, on an island if you can believe it. Through the two days, we probably spent 1.5-2 hours, or more, in the water (swimming and treading water) over the course of the weekend.

I am definitely back at it, and have the sore legs to prove it.

The Cool Impossible lists a range of times/repetitions for each of the workouts listed in Orton's training plans. For this week, I aimed for somewhere in the middle of the spectrum. As I go through, I hope to move myself up towards the upper threshold of the workouts. For now, though, the workouts I've done have left me fairly tired.

But I am back in the game, and feel like I'm making progress towards my Icebox 480 race later this year.