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Yesterday I did an early bird 4+ miles and then in the evening we did a group run which was for me 10.5 miles (~6.45/mile). Of that run I count some 8+ miles as an easy, rendo tempo run (~6.20-6.30/mile), and hence, I did NOT run any fartlek today. Instead, I ran with sweetie and paced her tempo run.In Europe the forthcoming weekend is exciting. It's time for the XC European Championships in Belgium. I hope that our Annemari Sandell-Hyvärinen succeeds on her great comeback.
No Pain, No Gain? I quite sure that the pain that I was carrying this morning is not THE pain, but something else that should be avoided. Lower abs are extremely sore, and the same goes with the right hamstring/buttock area. They both suck! This morning (and most likely todays only run) was an ez 6 miler....
Monday started with an easy shake off run. Today I gotta run faster tempo run (that was supposed be yesterdays race) already during early afternoon, since in the evening we are invited to celebrate the 91th Finnish Independence Day (which actually was already on Saturday) at the Finnish Embassy in D.C.
I'm back (the update this blog...) from "faster" tempo run. I ran steady 5k on the Bagel Run course (between mile 1 and 4.1) in time 16.45 (~5.24/mile). I'm quite happy with that except that same hamsting/buttock pain from last December is back. There is only one (or maybe two) four letter word to describe that one. But still, I'm happy. And 36.
Metric Marathon was cancelled due to rather slippery conditions. Instead we did our run - not fast - on trails. 7 miles, pace unknown. Nice way to get older. Week 60 miles.
9+ miles (7.24/mile) in a crispy morning. Included also couple of strides. Felt about okay.Happy Independence Day Finland!
Ok. I felt great on Wednesday and yesterday but that was then. This morning was something completely different. Only 5 miles (8.15/mile). Lower abdomen is really out of control, and now it is really painful to run. Not in a good sense that is. But I hope that it is only temporary... On Sunday it is time for 5k. The goal is undefined. To finish, that's a start.
Rendo. That's close to easy one, but done in a relaxed way, with relaxed mind and loose legs. Trust me it works. Despite of the still slow pace, the feeling was just great. I did 6.2 miler with 3 miles warm up and cool down (in all 9+ miles 6.33/mile). I ran with certain heart rate level until the two last miles. I was throwing in some 5.55s with lower HR than before (10k 36.51, ~5.56/mile). This "test time" has dropped with 2 minutes in a month. What a morning!
Easy Wednesday is back. Morning run was roughly 3.7 miles (hah) due to tired legs and mind. In the evening it's time for group run. I'll have to fight against being late - again. Tomorrow is still open, I originally had planned to run a easy tempo (rendo tempo in Kenyan-Finnish) (6-8 miles), but let's see.In the evening I felt like flying, but then I got lost. Carlos, Tom, Phil, Bob, HCC 5th guy, and Jason just flew faster and I waited for Austin since he has stayed here only couple of week. Did not find him and the others, but after a while I found my way back to start. 9+ miles (6.54/mile).
Another Tuesday, another fartlek. This one sucked. I did 10 times 2/2 (Off: 7.30-6.50 /On: 5.58-5.20). Slightly slippery trails at Elkhorn and wooden bridges did not ease the pain. The average pace was somewhat faster than earlier even if I ran a bit longer fartlek but who does count that... In the evening we did some core/circuit exercises.
Monday morning was grey and lazy. Yesterday I felt so heavy/tired and decided to give yet another easy day for my body. Tomorrow it's time for something else. Next weekend it's time to race again. I'm really looking forward to forthcoming races even if my shape is what it is. Next Sunday there is 5k at the Metric Marathon in Columbia, then Jingle All the Way 10k in D.C. and then I'll finalize this year with Celtic Solstice 5M in B-more.Slow and painful 6 miler. Happy to be back home.
