Quickie 2.2.3 and 4.4m Train 2.2.3
Poser August 20th, 2008
Ya ya, its been almost a week from my last update. I have been running, so heres an up date on last weeks run, and a post coming later on my long run from Sunday.
Quickie 2.2.3
The Conditions:
Distance: 2.39 miles
Pace: 7′44″ / mi
Weather: Sunny and hot. But nothing too bad
Route: I honestly forget. It was a week ago and I’m not sure which route I took. Probably starting at Cherry and 6th, up to 8th, L to train tracks, L down path to 4th street path, up 4th to Cherry and fini at the driveway.
The Run:
Before: I forget. Most likely 8 hours of sleep, with 3×20 squats, 1×10 each leg lifts and 1×10 bicycle crunches and 20 push ups. I think also did some stretches against the wall to help with lower back calve muscles.
During: Since it was a short run, only want to do a slow jog. Of course I did an avg 7′44″ mile pace, which meant I had good energy and was able to push a bit.
After: Drank Gatorade, relaxed, and iced up legs. Definitely not shins that are giving me problems, but back calves. Need to look into what might be causing the aches. Hopefully not the shoes.
4.4m Train 2.2.3
The Conditions:
Distance: 4.4 miles
Pace: 8′02″ / mi
Weather: Hot, but I ran in the evening, about 7ish. So no more running at peak heat times of the day. It was still warm out though.
Route: Usual 4m loop.
The Run
Before: Rested up, drank my waters. It was training day so I had to make sure I had plenty of energy. Full routine of warmups with added wall stretches for the back calves. They were a bit sore with the push from the previous days quick run, but nothing too bad.
During: Started out a bit slower, and ran the opposite direction as usual. Kept is slow at first to let the legs and body warm up, and was feeling a slight tightness in my leg knee. Once I hit 5th and Magnolia, was good and loosened up and gave it a bit of a push.
After: Once I finished my run, both my calves were a bit achy. I took it slower walking home and refreshed on Gatorade and relaxation. Took the next few days off because my calves were not happy with me. With my long run coming up in two days, I felt it best to make sure I recovered well enough to last me my 8 miles.