Quickie 2.1.2 and 4.4m Train 2.1.2
Poser August 13th, 2008
Well, heres a log entry with the last two runs I did. I guess I normally post about a run the day after the run, and Mondays run was a short one around the block, so nothing special. Tuesday I woulda posted, but I ended up going out that night to Rockband night at Panamas, which is wicked fun.
Also, introduced this week is a new numbering system for my runs. I’ll be starting at 2 for week 2 since I got my Nike+, (well, this is the first full week, but for me its week 2), and run types will be grouped up. As an example, yesterday’s normal training run of 4.4 miles is the first training run of the week, during week 2, so it being Train 2.1. And weeks end on Sundays, since those are long run days, with weeks beginning Mondays. And I’ll be adding another number at the end, which will signify what run that is total in that type of run. So it’ll be super confusing looking like: Train 2.1.2, where first is “2″ is Week 2, “.1″ is run 1 of week, and last “.2″ is second training run of all time (since getting NIke+). Wow, I just like to be complicated. The good news, I think, is that theres only three types of runs: Quickie, Short and Long. And races will just be posted as races, and not count in the naming/numbering scheme. [ And numbering isnt retroactive, because I'm too lazy to go back and rename the old posts and stuff. ]
Anyways, two more runs are as follows:
Quickie 2.1.2
The Conditions: (Mon the 11th)
Distance: ~1.5 miles
Pace: 8′06″ / mi
Weather: Hotish, I went a little later in the day around 6pm. So hot, but not terribly hot.
Route: Start at 6th and Cherry up to 8th, L down 8th to the train tracks path, L down path until the 4th, L on 4th back up to Cherry and stopped at driveway.
The Run:
Before: Sleep was good, ~ 8 hours. Lounged around for the better part of the day until I got ready to run. I think I did laundry, I forget really. Exercises before the run were 3×15 wall squats, 2×10 bicycle crunches, 25 push ups, 10 lifts each leg, and normal stretches.
During: Wanted to go slow, I really did, but ended up with a pretty good mile pace instead. I ran at what I thought was a comfortable pace, nothing too tough, and didnt hit the iPod till I was done, so I wouldnt hear pace and chance pushing myself more. My left shin was aching like it was a run or so ago. I dont think its shin splints, well, it might be, but mirror and slow to heal.
After: Walks slow up the driveway, and up the stairs, to the apartment. Left shin was aching, not too bad though. I iced it up once I got inside, and tanked 1/2 a bottle of Gatorade. Showered and relaxed on the couch, and didnt notice any aches or pains an hour or so after the run. Woke up Tues with no problems either.
4.4m Train 2.1.2
The Conditions:
Distance: 6.4 miles
Pace: 8′24″ / mi
Weather: F-in HOT. I made wonderful mad and insane decision to run at 4 in the afternoon, otherwise know as the HOT PART OF THE DAY. If I had to guess, easily 100+ degrees, if not at least 98ish. It was sunny though!
Route: The 4 mile route that goes along train tracks, through and by school up Werner, up Sac, down Mag to 8th and back home to Cherry.
The Run:
Before: Cereal breakfast, I think, and 8.5 hours of sleep. I had intended to wake up around 1015a and go running, but I set my alarm for 1015p on accident, so I woke up around 1145ish. I knew I should waited to go running, but I had plans for evening, and was getting restless indoors, so like a fool, off I went. Exercises were 5×20 wall squats, 2×10 bicycle crunches, 2×20 push ups, normal stretches, 2×10 leg lifts for each left, with the 2nd set at a slower rate (which made them tougher. I did hydrate up adequately though, with at least 2 bottles of water and some lemonade a 1/2 before the run (which made my stomach upset about 1/2 way through run).
During: It felt hot, I knew it was hot, and so I wanted to take it slooooooooow. I started with a slow jog to warm up, and mentally tried to keep myself cool. A couple of hits on the iPod indicated at first an 8′40″/mi pace, and then a 9′20″/mi pace went I slowed for water. I was happy with 9′20″, knowing I could make it up some down Magnolia where it was shaded and cool. I drank water at Plumas, and let myself cool a bit, and tossed water on my left shin to cool it down. Left shin was feeling a bit achy, but was holding up fine. During most of the run I had to mentally give myself a push, as the heat taking quite a bit out of me. I tried to tell myself it was ok to slow it down, cause it wasnt a race, and I didnt want to get sick or anything. The final stretch down 8th is into the Sun, and I felt I backed it off then, no pushing it like I normally do.
After: First I counted my blessing for not having passed out from the heat, and vowed to never run in that weather again. Then I ripped of my shirt and walked slowly back home to cool off. I downed a ton of Gatorade and water, and iced up my shin. I sad down for a long while till I felt safe to get up and shower. Slight pain in the left shin that gone by the evening, and no problems when I went out that night. I did spent all my time parked in a chair, staring at a projector screen, so that helped with my recovery. Also took a small nap around 620ish before getting up at 750 to get ready for the night. The nap helped with a making my body not move or do anything. Woke up this morning with no problems, save for a small ache in the shin that surfaced a little during todays run (to be posted about later). All in all, a good run that I was extremely happy with, because of the time, distance and weather.