Why I Oughta!!!

I ran an easy 5 miles (9:27 pace) with Cathy this morning.  The morning temp was finally a little bit cooler.  After we ran back to the house, I sipped a little water, and bolted out the door for a 5K tempo run.  I felt great!!!  I could have ran faster but I was concerned that if I ran too fast after just running a long run Friday, I might injure myself.  My time was 23:45 (7:40 pace).  The half mile hill in the middle of the run slowed me down a little.

Started out easy with 9:12 pace for the first mile.  Slowly increased untill my last half mile was a 7:47 pace.  I just ran to feel good.  Total time was 38:41 (8:36 pace ave).

Speedwork day!!!  I tried something new by adding a 20 minute pre-run workout of plyometrics.  I did a 1 mile warm-up on the track and then went right into the plyometrics.  I was sweating hard after the 20 minute workout.  I then started my 800's on the track with a goal of 3:30 for each 800.  All of my times were averaging around 3:20.  My legs were so tired, I only did 5 reps, and ended with a 1.25 mile cool down.  Going to bed at midnight doesn't help the early morning running!!  I am taking a nap for lunch today.

I am very sore today.  I thought I started out easy on the plyometrics yesterday.  After an hour of yoga class I jumped on the treadmill for 4 miles easy (9:25 pace).  I feel a little better in the legs.  Hopefully by saturday I will be ready for my long run.  When I got home, the kids and I jumped in the pool.  The pool was sooo warm it made the outside St George temperature feel cold.

I wasn't sure if today was going to be a running day. My calves and hams are still very tight from my speedwork last wednesday.  I just figured I would run until I couldn't stands the pain anymore.  I first hit one of my easy loops.  Everything seemed okay so I ventured onto my next favorite and longer running loop.  Had to stop to fix my toes on the right foot.  I pulled my sock on too tight and the two middle toes were rubbing holes in each other.  The pain went away after I made a better adjustment to the sock.  The blood will leave a stain in my new shoes.  The mark of battle wounds!!!

After I finished my second loop, I figured I would keep going since 11 miles is hardly a long run.  I did a wide course around the neighborhood and ended at 13.5 miles with a time of 1:53:47 (8:25 pace).  Not bad for tight muscles!  I need to run a half marathon race.  I think I can show a significant improvement from my last PR (1:48).  My last half was in November 08 at the Snow Cyn Half.  I threw-up at the finish line... heehee!!

I will try to get out later today on the bike.  The weather in St George lately has been unseasonable cool for this time of year... YEAH!!!