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.
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.
I skipped my Sat run. I had intended to do a quick run, a shy over 1.5miles around the block, but instead got a call from Mario to go out. Rather than rush a run, shower, change and go out, I instead decided to do some exercises. So I grabbed my resistance tubes and did some legpress type moves, curling moves, and other lifts, in addition to some bicycle crunches and pushups. I infact didnt go out Sat night, I was waiting for Mario to left me know when he was heading to LaSalles, and ended up falling asleep on the couch waiting for his call. He text me around 1145 or something, but I was still out and work up about 1230ish to just crawl into bed. Couldnt sleep so went through a few podcasts, which keep me up until I crashed.
Today though, I went to Lower Bidwell and ran 6 miles. Its Sunday, so its long run day, and thats what I did, mistakenly at the hottest point in the day.
The Conditions:
Distance: 6.2 miles
Pace: 8′36″ / mi
Weather: SUPER HOT. Yah, 2pm in the afternoon, finished at 3ish, sign read 95 degrees at the Bank on drive home.
Route: Lower Bidwell Park, theres a path that starts on the 4th side, and runs out to Manzanita road, and back along Villambrosia. I started at the “Start” side on 4th side of park, ran to bridge right before Manzanita, turned around and headed back to beginning.
The Run: Before: Shy under 8 hours of sleep. In bed shortly after 3am, up around 1130a. Bowl of Cinnamon Toast Crunch cereal for breakfast. Warmed up at home with 5×20 wall squats, stretches, 2×10 bicycle crunches, 15 leg lifts for each leg, and 20 pushups. Then a few minute cooling off as I had to drive to the Park. Once there I did some stretching again, on the logs where you park, and then a quick 20 second (10 second back and forth) jog to warm up.
During: Started out slower than usual. It felt hot, and I didnt want to get over exhausted, so I kept to a slower pace, by keeping line with the beat of the song that was playing. I wanted to conserve energy cause it was my first long run since the Wharf to Wharf, and it was a terribly hot day. Leg knee was a bit tight, but loosened up just fine. I felt a bit tired through the whole run, which I think was a combination of the heat and lack of proper sleep from the night before. Once I hit the bridge and turned around, I tried pushing it a little, to get a sub 8′40″ pace. Ended up with a cramp 1/4mile later, so slowed down to see if I could run through it, which didnt happen and had to walk a little till cramp passed. After I started back up I was able to keep it going to the end, only stopping 1.5miles before the end at the water station to drink aqua, and water down left shin. I felt like I was going slower than usual, which was ok because I just wanted to get a long run done and miles down, but left shin was acting up a little, like a splint again. After the water down it felt ok and nothing since the end of the run.
After: Once back at the car, I downed the last 3/4 bottle of Powerade left over from Fridays run, and felt tons better and cooled off. No aches or pains immediately after, and nothing since. Snagged me a burger at Burger Hutt, and devoured that along with the fries (yum beef). Walking down stairs, upper thighs felt a tad sore, but only slightly, otherwise everything was good. Apartment was warm, but didnt require A/C till about 8ish for dinner, which was a Chicken Crock pot dealie. Put down a bowl and a half of that, and relaxed the rest of the night. I did feel pretty tired earlier, so I took a nap from about 6.20p till 7.20ish. Slight headache now, but nothing too bad, as I’ve been drinking lots of water, so I think its just sleepy time.
Ran a little over 2 miles yesterday, just to get out of the house for a little bit, and to start with getting my miles up. I figure in between my actual training runs, I’ll do these shorter runs just to keep active and and get used to running more miles per week, without having to increase my other runs.
The Conditions:
Distance: Roughly 2.4 miles
Pace: 8′ / mi
Weather: Warm, but not too bad. Ran about 7.30p, was darker out with a small breeze.
Route: The Cherry + 8th to R on Magnolia, down Mag to L on Right Sac, R on Citrus to 6th, L on 6th back to Cherry and stopped.
The Run: Before: Another 8 hours of sleep, leisurely day. Spent most of it inside troubleshooting Nike+, and watching tv. Two soft taco lunch, with half a Regular Black Forest Ham sandwich from Togos. Drank two bottles of water in the three hours before run, last sip was ~ 1/2 hour before out the door. Warmup was 3×15sec wall squats, 10sec leg raises for each leg, 2×10 bicycle crunches, and 10 pushups. Was a little sore in arms from pushups the day before, as I hadnt done pushups in quite a while (weeks).
During: Leisurely jog to loosen up before run from drive way to Cherry + 6th. Once I hit 6th I started off, and half from Cherry to Mag I felt my left knee acting weird, nothing bad, but I could tell it was a little tight. Should have done my other stretches like I did the day before, but forgot to log. Once I hit 8th and Mag I quickened pace till 7th, and decided to do Fartlek type bursts. I would burst for a full block, then take two blocks to recover a little, running at race pace, or little slower. Did about 4 bursts total, which I think resulted in the post-run problem (noted below). Otherwise I felt good, a little tired since I was doing the run so late in the day, but it was better than doing it during extremely hot weather.
After: Once hitting 6th and Cherry I stopped, and walked back home. I felt left shins feeling a bit sore, so walked slower than usual. Once back in the apartment I could tell they were hurting, possibly splints. Definitely hurt once I got my shoes off, so I grabbed my ice pack and a Powerade, and iced left shins while drinking 1/3 bottle of ‘Ade. Once shins felt better I showered up and relaxed in front of TV. Possibly too much running, especially with the speed burst parts, but today no problems, pains or aches.
Yesterday marked the first run with my Nike+ for my iPod. Overall, I think I like it, even after one use. I like how I can get info on how far I’ve gone, and total time run, and my pace as I’m running. So heres my run log:
The Conditions:
Distance: A tad under 4.5 miles
Pace: ~ 8.25′ / mi
Weather: HOT. Ran at rough 1.20pm, with temp near, if not at least 90.
Route: The 4 miler
The Run: Before: Slept about 8 hours the night before, and was up at 1030ish, breakfast at 11 of egg burrito and milk. Drank a 16oz bottle of Dasani water, finished at least 40 mins before the run. Did my wall squats, 5 sets of 20 secs, with 1 set of 12 leg raises for each leg. Also did 40 pushups (2×20) and 1 good set of crunches.
During: I felt the heat pretty good. Second day back in Chico and not accustomed to the heat quite yet. Started Nike+ once I hit end of driveway, and jogged slow to warm up, and walk/stretch before actual run at 8th and Cherry. Didnt feel dehydrated, as I finished up as I had that water. I did stop at Plumas for a drink, and quick mid-run walk to catch my breath. Body felt good and Refreshed.
After: Stop once I hit 8th and Cherry, and walked home. A little winded from the run, and didnt push the last stretch of run for fear of the heat overtaking me. Once I inside apartment (went up stairs fine) I chugged down 3/4 of a 32oz Gatorade (what was left of the bottle) and sat on a stool to cool down. Once I felt cooled off, showered and ran a few errands. No soreness or pains, and went through the day just fine. Later that night I had a headache, and went to bed early around 10.30p.