4m Train 3.1.4 and 4m Train 3.2.5
Poser August 25th, 2008
Ok, lets see if I can get caught up with these running logs. I’m only behind by 3, so this post will kill two of them with the 4 mile training runs from last week, which leaves just the 1 more, my AWESOME long run today. Say hello to the introduction of the “Total Time” part of the Conditions Info area. Something I could have done from the beginning, but was too air-headed to notice this info was displayed in Nike+. And away… we go:
4m Train 3.1.4
The Conditions:
Distance: 3.92 miles ( I rounded up, sue me!)
Pace: 8′24″ / mi
Total Time: 32′58″
Weather: Warm, but I ran in the evening so nothing above 90, probably low 80’s.
Route: The usual 4mile route, I guess I stopped earlier than usual, or the same route is variable on the NIke+.
The Run
Before: Um, I forget. I think typical 7 – 8 hrs sleep. Probably usual warm ups, wall squats, leg lifts, push-ups and crunches. I cant remember how many of each, so I’m thinking I really do need to keep in this log because I keep falling behind and forgetting everything.
During: I’m fairly certain I was rested, as I finished about the time I normally do. I really do enjoy these 4m regular training runs, and am anxious to built them up to 5 or 6 miles soon. The 3.92 miles probably means I stopped right at the end at Cherry and 8th, because I normally come up the block a little on the way home. I’m guessing I might have been a little fatigued, so a slightly slower pace on a shorter distance. Meh, its ok, this a not so good run, and there inevitable.
After: I bet you cant guess what I did. … Hah, you did guess it correctly. Iced up and Gatorade, and relaxations. Not too sure what else I did, but I dont think I had any aches because sure enough I did another 4m run two days laters.
4m Train 3.2.5
The Conditions:
Distance: 4.01 miles
Pace: 8′10″ / mi
Total Time: 32′50″
Weather: Warm and cool. I ran this training one at about 7 in the after noon because of the route (explained below). It was nothing near 90 out, mid 80’s I think, but definitely comfortable and shady the whole time during the run because it was so late in the evening and the sun was hiding.
Route: Started from house, ran up Cherry to R on 8th, R on Mag all the way down to Sac, L on Sac and R on the Esplanade taking me right into downtown Chico. And this was the first 1/2 because I ran to met up with James and Ali at the Farmers Market in Downtown Chico. Once I got Broadway and 1st Ave I stopped and walked the block to 2nd where the Market starts. After we were all done at the Market, I ran back home through Campus, picking up the run at 1st and Salem, outside of Consentinos Pizza and Laxton Auditorium. I ran through campus past the Library, across Werner and around O’Connell which puts on the train path I normally take for the 4m runs. This whole route was basically the 4m route in reverse, on with an added 45 min walk in between in DT Chico.
The Run
Before: Plenty of rest, but no stretching, at all. I walked out the door about 3 mins after James left to get Ali. I wanted to hit the pavement and get to DT Chico about the same time they were going to get there, if not a little later. It was assumed they’d get there in about 10 mins, but I think it took them 20 so they could stop at the Bank for Ali.
During: I arrived in DT Chico and proceeded to walk to the Jamba Juice for a smoothie. I finished that 16oz drink with plenty of time for it to settle and run home without a cramp. The run there was kinda tough, I felt myself having to sorta push extra hard to get down the Esplanade and into DT Chico. There were a few girls on bikes going at an ok pace that I tried to use as inspiration to increase my pace and to DT first, but sadly they made it first because I was running low on gas.
Once I headed back though, I was full of energy thanks to the smoothie. I felt good and gave myself permission to burn whatever energy I had on the run home to make up for a not so good run to DT. I think I finished in a good time, and my pace was 10secs faster than my usual 10m pace. I think the smoothie and the 3G boost basically gave me extra energy to get home faster, and the 45 min walk in the middle might have had something to do with it too.
After: Showered, drank some ‘ade, and helped James and Ali good dinner. T’was a wicked pasta dinner that helped me re-carb up and gain energy back. No pains and slight aches in the shins, otherwise I was golden. after this run. I enjoyed the break in the run, and contemplated doing the same this week, only pushing for a faster pace, then getting my rest in the middle, and pushing hard on the way home. This actually wont work because its too much rest time, and I have a 7pm class that will interupt this plan, boo-hoo.
