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Last Thursday core workout was just a dream. Luckily, on Friday I had chance to run about 7.5 miles around sunny Stockholm. Hamstring was relatively painful but I crushed my Swedish fellow morning joggers by finishing @ sub 6:30s. "That'll teach my hamstring, too", I thought. But it did not.
On Saturday I was feeling slightly off the whole and didn't hesitate to skip running (maybe this was because of B10 was held on the same day and that race still hurts me). Instead, I rode a "night rider" (summertime in Finland is all about lightly nights) comprising 50 miles in the late evening.
Then on Sunday I changed a planned 4x2km to a fartlek which was a huge success. Hamstring made some noise but the workout itself was okay - well, it went better than expected.
Today I was sneaked out for a 6 miler and finished that with Myrtle Routine. What a kick-ass start for a new week!
Yesterday was fun. After awhile I felt like a runner. A slow one, but still. I did 10x2/2min. with a chilly tailwind. The faster intervals (5.40-5.15 pace) weren't as fast as I hoped for. In addition, hamstrings died around the 7th faster interval. Today is easy and tomorrow I have a massage.
Thursday: Yet another 6.2 miler here and there close to my childhood home. Weather was quite similar to the one that I had to left behind in Maryland.
Friday: Morning run took place on a woodchip trail. Enjoyed so much that I even did some sort of fartlek. Trails was wet and heavy, but legs were excited and mind pretty calm. It was a good moment during the present period of time. I haven't slept too much lately.
Smelly Friday? No. I challenged myself to run @ faster pace the first time since Bmore marathon relay. Well, someone could also claim that my pace there wasn't so fast, and I wouldn't have anything to say about that. But the reality was and is what you see. Today I felt just fine doing 5x3 min. with 2 min rest jog. Afterwards I even noticed that the pace (5.40-5.13) was a little faster than I expected. So I can already now cite O'Shea Jackson a.k.a. Ice Cube: "Today was a Good Day".It is snowing back home....
I didn't run track today. I was just too tired for that. But I ran to Centennial Fun Run and ran that mile (5.04) and then added some sort of fartlek (1 min. on / 2 min. off) on my way back home. In all this playing was 10 miles (@ 6.37 pace).
I just had to run this without any specific reason. Run a little faster. I ran to Clarksville partly via the Columbia Triathlon's bike course. Course profile was fine for fartlek (incl. faster hills), but the enormous prevalence of cars was too much. I ran 6.2 miles (@6.05 pace) with 2.5 miles warmup/cool down. However, the week continues as an easy week since Boston was only 2 weeks ago.
BWI trail and fartlek (or intervals). I ran 6*3 min. with 2 min. rest jog. In the last one I sprained my left hamstring. Accordingly, I didn't run the minute repeats. Instead I had a pretty long jog back to car. Fortunately we have some instant ice in the trunk which eased the pain, but after all I'm really pissed right now. Beforehand, I had a feeling that I shouldn't do any faster running today. Only if I would have listened to me. Hah. Hopefully I get back on running in few days. Otherwise my brain starts to hurt.
Due to sudden change of weather and road conditions I was going to run today's tempo intervals/fartlek on treadmill in the afternoon. Just to get them done with some control. But luckily, I went with sweetie to check out the road around the Mall. She decided to do her fartlek over there, so why shouldn't I do the same, I thought. So I continued the warm-up with more serious mind and started to concentrate on the changed workout schedule. Not a big deal really, but little dramatization now and then won't hurt.
Original plan was to hammer 5*1 mile on treadmill, but I adjusted that to 5*5min. with 2 min. rest jog. Pace was around 5.44-5.20/mile which is slower than the original plan (5.20s), but it is just fine now. Due to wind I had to push the pace here and there. Still this morning was way better alternative than fighting with treadmill. In all, I ran 11+ miles. The downside at the moment is that hamstrings are again "expiring" pretty fast, muscle inflammation in the lower stomach is getting worse, and my left achilles is not healing anytime soon. Boston, where are you?At the moment (3.30 PM) I'm again turning into my own worst enemy. Legs are done, overcooked, burned out, lost in the tight emptiness, but the fire inside eagers for a easy run. Only a short one. "Dude, the sun is shining and you can continue your tasks later. Just go..." But now I'm gonna fight back, fight against this addiction. I'm sissy, I'm loser, you name it, but I'm gonna be tough. This one goes to my hamstrings... do you hear me guys???
This is more like it. I cruised to HCC and headed to the paved pathway that goes around the track. It was time for fartlek. I decided to run 6x3min. + 4x1min. which turned out to be a nice choice. Legs were still out there from yesterday but I was able to roll relaxed and with decent pace (3mins: 5.17-5.08 and minutes sub 4.50 pace). In all this workout was ~12 miles (6.45/mile). I'm hungry.
Now we got some snow. Wet snow. It was slightly slippery, and it successfully covered that ice on which I slided and felt during cooling down. Luckily I did not have to experience the Spring of 2003 all over again. I did a fartlek (6*3min. w/ 5.33-5.18/mile) at the HCC's track. Not on the track, but on the paved path that goes around it. I had to skip the "minutes" due to slippery conditions. Despite of that I'm quite satisfied with this one and ready for some inauguration09.
Nevertheless, I think that I might like Mondays. Not as a big fan, but I can live with them. Reason for this change of mind is Monday's potential for suprises. I'm not claiming that this type reasoning holds all the laws of rationality, but is life so rational after all, right? I did a fartlek consisting of 5*3min.'2min. and 5*1min. with 2 min. rest jog. Longer "on"-ones I ran with really relaxed effort @ 5.20-5.18 pace. This outcome was really satisfying, since I was prepared to fight with my worn-out legs @ 5.30 pace. The shortest ones I wandered @ 4.57-4.48 pace which burnt my soles! I really don't know where this all of sudden joy of rendo (relaxed running) came from. Today's only workout increased my mileage with 12.5 miles (6.49/mile).
We are back from NYC. We left on Thursday and spent there two nights. On Thursday before we left we ran an easy 5 miler. On Friday I did fartlek in Central Park. I mixed my normal routines by doing 5*3 min. (5.50-5.15/mile)' 2 min. easy + 5*1min. (5.05-5.00/mile)'2 min. easy. I really enjoyed that. The rest of the day was just walking and walking so there was no chance for another run. On Saturday we did an easy 6 miler at the Riverside Park just to see other places while being there. Morning was warm and foggy. Today I did 10.5 miles on really muddy and wet trails. Had fun! Week 63 miles.
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.
Morning: Fartlek 8*2/2min. (on: 5.42-5.18/mile / off: 7.30-7.00/mile) + warm up and cool down = 8+ miles (7.22/mile).Couple of faster (on-)runs felt really great, but on the contrary two of them felt quite heavy even if I was running them on a moderately flat course. Still farting during & leking made me happy.
On the Finnish (or European) scale it was below zero this morning. Freezing that is. I did a fartlek (2min. on/ 2min. off * 8) and honestly enjoyed this workout a lot. Hamstrings did not bother me almost at all. However, it still takes a while before the pace is something that it should be. This morning the "on"-pace was only around 5.20s. But I have no reason to complain - step by step. In all 8 miles (6.54/mile).
Oh man I enjoyed running yesterday. No pain in sight. Only both ACs were hurting badly but I've been here before many times... Pace felt a bit ruff after five days of easy jogging in Florida, but it was not that bad. This morning I ran 4*3 min. w/ 2 min. ez jog. On-pace was 5.35-5.28 while the off-pace was crawling at 7.45s. Hamstring were a bit tight. On Saturday I'm racing at the "XC Pre-Nationals" in Derwood. Dunno about the pace yet, but I'm just glad to be around.
Fartlek (2/2) 6 miles (38.20). Only the last three "ons" were faster. In all 9 miles (6.58/mile). I liked that. Afternoon is dedicated for massage! On weekend we are heading to Florida. Great!From an outsiders perspective it's a bit amazing that the voting lines were that long already 6.30 AM.
