Week 14: Run 2

Standard

This morning a big Pack met for the medium distance (4 miles this week – no big deal here!) run of Week 14!  It was warmer than it has been recently but still cooler than those dreadful days of 100 degrees in early August.

My run looked a little different because of my speed training.  I was shooting for 5 miles: 1 mile easy, 3 @ 7:40, 1 mile easy.  Well it went a little like this instead:

Split
Time
Distance
Avg Pace
Summary 00:43:36 5.21 08:22
1 00:08:23 1.00 08:23
2 00:07:51 1.00 07:51
3 00:08:12 1.00 08:12
4 00:08:44 1.00 08:44
5 00:08:47 1.00 08:47
6 00:01:37 0.21 07:47

Yikes – waaay off!  But that’s ok – these are practice runs.  All of these training runs are practice – you show up, have a goal and do your best.  It’s about consistency and effort.  My quads were still burnin’ from yesterday’s speed work so I wasn’t too upset about my slower run today – when your legs feel heavy as lead, it’s hard to get ’em goin!  After the run I planned on some strength training – but just for my upper body until I get my legs back!  I did three sets of twelve reps of the following exercises.

  • DB Bench Press
  • Straight Arm Lat Pulldown (Cable)
  • Bicep Curls 21s
  • Tricep Pushdowns (Cable + Rope)
  • Cable Flys
  • Cable Reverse Flys
  • DB Overhead Press
  • Lat Pulldowns
  • Hammer Curls
  • Lateral Shoulder Raises
Phew, what a day!  Hoping a running rest tomorrow will bring my legs back to me before the long run!
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