Sunday, July 30, 2017

Breaking3Project Philly - Week 2 (And Already Injured...F*@k)

Hello Runners.

Week 2 of my 18 week plan following Pfitz "Advanced Marathoning" which maxes out at 70 mpw.

Last week started off with an LT run.  This week I don't have any "faster paced" runs, but do have a 12 miler mid week and 16 mile LR with 8 @ MP on Saturday. 


I came into the week feeling pretty much recovered from last Saturday's LR, and ready to roll.  The temps are still pretty high, so I have to remind myself to keep the paces on the higher end of the range...at least not at the fastest end (like I did last week).  And then.....I got hurt.

So....I'm only on week 2, and ALREADY hurt.  Damn it!  Now I'm second guessing if I was ready for the Pfitz 70 mpw plan.....but this is probably more frustration talking than anything else.  I've done this mileage before...

 Injury Details Blow by Blow

At the end of Tuesday's MLR, my left calf started to hurt some - in a new spot from prior "hurts", not bad, but also NOT right.  (Last Fall the came calf had a strain high on the outside - this is more in the "belly" of the calf muscle where the larger part of the muscle tapers down to the smaller part).

Then, about 3 miles into my easy run on Wednesday it started to hurt again.

Last Fall I waited WAY too long to have it worked on, and it took quite a while to get it resolved.  This time, I'm heading in right away to see if I can "Nip in the bud" (as Barney Fife would say.)  So, went to see physio Wednesday afternoon, he grinded away on it (ART), and did some STEM.  Calf felt better (which is usually the case after a treatment), but I'm thinking that's as much psychological as physiological...

Thursday, I went for the planned 9 mi GA run.  About 1.5 miles in calf started hurting again, kind or worse, and a "sharper" pain.  Feels like in the main "belly" of the muscle.  I walked back to the car, and scheduled another appointment Thursday afternoon with the physio and got some "dry needling" done.

Dry needling did the trick last Fall, so I'm hoping this will give me some relief.  If you've never had dry needling, you're missing a "treat".  Using acupuncture needles, the therapist tries to find the spot that is hurting and jabs needles right into it.  This is supposed to "break up / relieve" the inflammation / impingement, etc.  I know when he hits the right spot, because it hurts.  If he hits a spot that is not injured, it doesn't hurt.  Well....he hit a couple "good" spots.  (It actually looks worse than it feels).  Then, some STEM, cold pack, and go home.

Saturday treatment like Wednesday....ART, STEM, cold pack.  Doc says "try running on it tomorrow to see if / how we're progressing".

Sunday - I "try" to run.  Still hurts.  I do about 1/2 mile of jogging / walking and call it a day.  Damn it!

The physio I go to is interesting - he told me last year he NEVER tells runners to NOT run.  His experience is, once he says this to runners he never sees them again.  So, I can't really ask him "should I run".  I think he's good at what he does, but he's not a "runner specialist".  Last time, when I was hurt I tried to run through it, and I'm sure that prolonged the injury.  So, this time I forcing myself to NOT run Friday thru Sunday.  Don't care if it "feels pretty good" while I'm laying on the couch, I'm still NOT running.  The way I can enforce this rule is to tell my wife "I'm not running this weekend cause my calf hurts" - this way I KNOW I'll get "the look" as soon as I put my running shoes on.  "The look" is enough to keep me from heading out.

I have some comfort from Pfitz regarding missing a few workouts - to paraphrase his Advanced Marathoner book "If you miss 2 1/2 weeks and you have 14 weeks to the race, it's no big deal".  By taking Friday - Sunday off, I'm "only" missing one workout, which was scheduled for Saturday.  That workout is a biggie - "16 w / 8 @ MP".  But, better to skip that and get back to pain free running sooner....



Hopefully I can get back to running this week.  But, right now it ain't looking good....

I'm TRYING to stay positive and NOT be a total ass to those around me - you runners know what I mean.  My wife has already put me on "attitude warning".  She is great about my running, when I'm not running is when I'm harder to live with. (and even then, she is great).

Spent too much time Sunday obsessively reading about how much conditioning runners lose from long periods off due to injury.  Doesn't really matter, because if I can't run pain-free, I can't run....nothing I can do about it except "aggressively" try to solve it.  It will heal when it does.  This is one of those times when being an older runner is a real disadvantage...we just heal slower.
_______

Weekly Mileage: 23
Long Run: N/A
Weight:  ?
_________

Every run: Leg swings / Lunge matrix before and foam rolling / dynamic stretching after.
  • Monday:  GA - 8.2 mi. with 7 x 100m strides (I was supposed to do 10 strides, but just got kinda tired and cut them short).  Found a new route, nice.  Pace = 8:05.  Feeling "recovered" from last Saturday's LR.
  •  Tuesday: MLR 12 miles on WOD.  Avg pace = 7:32.  Still a little too fast, I think...but felt okay.  Temps are better this morning.  Strength work including kettle bell swings and leg curls emphasizing the eccentric phase...maybe I can "fix" hamstring cramps late in a marathon?  Left calf started to hurt toward the end of the run....
  • Wednesday: Recovery - 5 mi EASY.  8:23 pace.  Left calf started to hurt again about 3 miles in.   Got in to see the PT grinding on it and then STEM.
  • Thursday: GA - 9 mi.  Calf started hurting around 1.5 miles in.  Stopped immediately and walked back.  PT - dry needling.
  • Friday: Recovery - OFF.  Resting leg. 
  • Saturday: LR - 16 w / 8 @ MP.   Strength / ITB work.  Heat got to me, feeling pretty beat the rest of the day.  Physio visit.  ART / STEM.
  • Sunday: Recovery walk.  Light core work.  Foam rolling and stretching.

Stay tuned...comments welcome.

Monday, July 24, 2017

2017 Half Year Review

Wassup Runners?!

Well, 2017 is a little over half gone.  I tend to be very much "in the moment" with my running and lose perspective on the gradual progress that happens as the weeks pile up.  So, it's good for me to every so often look back at a decent stretch of time and see if / how my running has improved (or not), what I've right and wrong, and generally "take stock" of where I am. 

Now is a good time to do this, since the Spring / early Summer races are over, and I'm starting my Fall marathon build up.

Highlights So Far This Year:
  • Injury Free
    • My main goal this year, and every year, is to avoid injury.
    • I figure if I can avoid injury, I'm better off overall with every aspect of running.
    • I've learned / been able to notice when little niggles start and back off / strength train to avoid it becoming an issue that keeps me from running.
  • Consistency
    • I've run very close to my planned mileage every week this year.
    • Only weeks off were after a marathon, when I should be off....
  • Fun
    • Yep.  Still having fun.
  • Learning to "Feel" pace
    • What is "Easy" pace?  Well, I've learned (for the most part) to let how I feel dictate my easy pace.  I've had a tendency to call 8:00/mile "easy" pace.  Easy has no pace. 
    • What do the various race paces feel like?  Can I go faster?  Am I gonna blow up?
      • Getting better at feeling where I am with my effort.  Very much still work in progress, but I am making gains....
  • I don't know (yet) how to pace and fuel for a marathon.
    • Pretty big crash and burn in my first marathon attempt....
    • BIG TO DO:  Figure this shit out.  I have some direction, now I gotta find what works for me and NOT be an idiot on race day.
 Each of the above things, I think, help with getting fitter and faster, and improve race times.  And, I think I did get fitter the first half of the year.  I also learned a little more about my limits....
Races
I've run a number of new (for me) race distances this year.  I like the challenge of figuring out how to run these various distances. Below is a summary of my 2017 races so far this year:

  • RNR DC Marathon (March)
    • First marathon
    • COMPLETE crash and burn after 23 miles - walking the last two miles @ 15:00 /mile
    • Was on pace for about 3:02 time, and cramped up, crashed, disoriented, and the whole bit during mile 24.
    • What did I learn?  
      • Marathons are nothing to mess with.
      • My pacing was stupid
      • My fueling didn't work
    • Next Step:  Don't forget what happened.  Find solutions.  Try it again.
  • GW Parkway 10 Miler (April)
    • First 10 mile race
    • Executed well.  Finished about 1 minute faster than McMillan predictor based on last HM
    • What did I learn?
      • I can push harder when I'm competing directly against other folks, much better than "time trialing" at a "set pace".
      • What it feels like to be "just below" the red line, and stay there.
    • Next steps:  Remember "that" feeling, the feeling when a race goes well and I exceed my expectations
  •  Apple Blossom 10k (May)
    • Got sick the week of the race, still sick when I did race.
    • The course was tough (lotsa hills / some pretty steep)
    • I got down on myself for not meeting my expectations - took me a few days to get over it.
    • I PR'd by 13 seconds 
    • What did I learn?
      • I need to adjust my expectations based on circumstances (like being sick / slow course)
      • A friend reminded me with this quote "Hey Dumbass, you were sick, the course is notoriously slow and you PR'd" (Dumbass added by me).  Words to live by.
  • Twilight 4 Miler (June - PM race)
    • First 4 miler - first time EVER running after 12 noon.
    • 7:30 PM race...and I didn't die.  Actually had some fun.  Nice experience.
  • Firecracker 5k (July)
    • 5k PR is 18:41 set on this course in perfect March weather last year.
    • Last July 4, finished in 19:15.
    • This year on July 4, finished in 18:50.  I'm calling it progress.
 Bottom Line:  My consistency and higher weekly mileage this Spring has resulted in some good race times and improved fitness.  (I need to read this line back to myself once every few weeks)

Next up:  Philly marathon on November 19 with a few races along the way.



Sunday, July 23, 2017

Breaking3ProjectPhilly...And So It Begins

Hello Runners.

So...hopefully you got the pun in the title.  This week I begin my "Breaking3ProjectPhilly", as I'll be running the Philly Marathon on November 19, and will try to break 3 hours.  Not nearly as big a deal as Nike's project, but an important goal for me.

Not sure if I can actually break 3:00; but it does sound much better than "Breaking 3 hours and 5 minutes project" right?  In my only marathon earlier this year, I finished in 3:23.  But, I COMPLETELY crashed and walked the last 2 miles.  I was on 3:00 - 3:02 pace through 23 miles.  I know what you're thinking....that's what everyone says when they crash as mile 23.   However, my Half time from last Fall of 1:25:40; and my 10-mile time of this Spring of 1:03:06 indicate I could be close to a 3 hour marathon if EVERYTHING goes right.

So, IF training goes well, and IF I execute a good pacing strategy AND I get my fueling right AND I have a good day AND the weather is good AND I don't completely spazz, THEN I might actually do it!  See, easy.

No - I won't be on a Monza F1 track. No - I don't have 6 interchangeable pacers to block the wind for me. No - I won't have dudes on scooters bringing me my special magic elixir every 5k.  But, I will have my good friend Kyle along side me going for the same pace.  I will have thousands of other runners around me and maybe some of them will also be going for the same time.

I also won't have a pace car with a giant clock / windscreen and green laser pointers to keep me on pace.  But, I have sent a nicely worded e-mail to the Philly marathon organizers asking permission to have my wife ride in front of me on her bike with a big cardboard wind block attached to the seat and laser pointers coming from the rear wheel.  No word back yet - fingers crossed.

I'll be using the Pfitz "Advancted Marathon" 18-week plan that maxes out at 70 mpw.  Some of the weeks looks a little daunting, I'll modify as needed when / if I start to feel over-trained.  There's also a few "doubles" during the highest mileage weeks which I've never done before...that will be "interesting".  My last training cycle maxed at 60 mpw, so this is a stretch...but not TOO bad (I hope!)


The FIRST week is down, 17 to go.  Below are my planned paces and details on each day's run....

PLANNED Paces for each kind of run (in "good" conditions):
  • Easy / Recovery: based on feel.  I should feel "refreshed when done"
  • General Aerobic (GA): 7:50 - 8:30
  • LR and MLR: 7:30 - 8:10
  • MP: 6:50
  • HMP: 6:30
  • Threshold (LT): 6:25

Notes on this week:
  • Got a head cold last Saturday afternoon, and it just stuck around all week....lowering my energy levels.  Didn't seem to affect my running too much.  I think it might be allergies too...great.
  • Pretty hot this week.  All of my runs are in the early morning, but still mid-high 70's and high humidity all week. 
  • FULLY embracing easy pace for the first time ever.  Because the other days are longer runs than normal and at a slightly faster pace, my easy runs need to really be easy.  Never run so slow, but I think it's the right thing, and is what I should be doing....
  • I ran both the MLR on Tuesday and LR on Saturday at exactly 7:30 pace, the very fastest end of the pace range recommended for these runs.  This is probably too fast considering the heat and especially how tired I felt after Saturday's run.   I probably should respect these runs more going forward and slow the pace down some - they're going to get longer in future weeks and over training is a real possibility for me on this plan.
_______

Weekly Mileage: 54
Long Run: 15
Weight: 139
_________

Every run: Leg swings / Lunge matrix before and foam rolling / dynamic stretching after.
  • Monday:  9 miles with 4 @ LT - on WOD.  4 LT miles @ 6:32/6:29/6:33/6:29.  Temps in mid-70's and high humidity, so pacing about 5 seconds / mile slower than "theoretical LT" feels  about right.  Ran based on feel, and ended up pretty even.
  •  Tuesday: MLR 11 miles on WOD.  Avg pace = 7:30.  On the fastest end for this kind of run.  Linked up with a couple other runners which made the miles much easier. Light strength work.
  • Wednesday: Recovery - 5.1 mi EASY.  Pace 8:50.  Truly embracing EASY...finally.  In past training cycles my Easy runs still had a pace around 8:00 to 8:10.  I don't think they were "really" easy runs.  Today was the first day I really just let the pace go...having two solid days prior helped, as I was a little tired going into the run.  I think this is a good change for me....
  • Thursday: GA (General Aerobic) - 9.1 mi.  on WOD.  Pace = 7:58.  Core work.  Feeling okay, just REALLY hot this morning!  Took a water break / mini-bath at the water fountain....about 6 miles in.
  • Friday: Recovery - 5 mi easy.  Pace 8:40.  Thought I would feel better today, but still a slog...about the same as Wednesday.  Pretty hot too, which didn't help.
  • Saturday: LR 15.1 miles on C and O starting at first light to try and beat the heat some.  Overall 7:30 pace.   Strength / ITB work.  Heat got to me, feeling pretty beat the rest of the day.
  • Sunday: Recovery walk.  Light core work.  Foam rolling and stretching.

Stay tuned...comments welcome.

Monday, July 17, 2017

Running Log: Week Ending July 16

Hello Runners!

Transition week 2 as I change gears from shorter races to starting marathon training next week.  Not a lot to mention this week, pretty boring.

3 days in Toronto (work trip) - and a busy one at that.  Gonna be challenging to find the time to get some running in Monday - Wednesday.

Monday - Treadmill Running - the hotel "Fitness Center" consisted to two treadmills, one stepper and couple dumb bells.  No floor space.  No music.  No air.  Good view from 11th floor and a golf putting area just outside on the roof.  I pulled the yoga mats from the "gym" onto the putting area and did my dynamic stretching and myrtle work out there.  I was the only one in the "fitness center" and there was LITERALLY no space to even open the yoga mat inside.  Extra credit for effort and creativity?

Tuesday - STUPID 18 hour day working....no running.  It happens.

Wednesday - got in a good MLR with 2 miles at tempo on the Toronto water front.  12.4 miles total.  Really nice run.  Reminded me of being back home on LA coast, sort of.  Nice break from the humidity of DC.

Pic below from dinner Tuesday night at a restaurant that's 1200 feet up and does a full rotation every 72 minutes...


Saturday Long Run - building the mileage back up some....15 miles.  Getting ready for marathon training, starting next week.

 __________


Weekly Mileage: 47
Long Run: 15
Weight: Dunno
____________

Daily Work: (Legs swings / Lunge Matrix before every run.  Foam rolling / dynamic stretch after)
  • Monday:  Early flight to Toronto.  6 mile "sweatfest" on hotel TM.  Does the 11th floor of the hotel in Toronto count at "altitude" training?  First time on a TM in a long time - reminds me I don't like it.
  • Tuesday: OFF.  Work sucks.
  • Wednesday:  12.4 MLR on Toronto waterfront.  Avg 7:35 pace with 2 miles at tempo.  Flight back to DC in the afternoon.  Myrtle, and extra rolling and stretching.
  • Thursday: 6 miles easy.  Core/recovery
  • Friday: 8 miles easy
  • Saturday:  15 miles on C and O.  Avg 7:29 pace, evenly paced.  Strength / core.
  • Sunday:  OFF.  Head cold.  Rest and lotsa sleep.
NO travel next week.  Whoo hoo!  First time in over a month!

Onward.....

Sunday, July 9, 2017

Running Log - Week Ending July 9 (5k Race on July 4)

Hello Runners!  Well...July is here, full "steam" ahead (terrible pun intended).

This week includes my last Summer "short" race, and transition to start marathon training in a couple weeks.  So, after the 5k on July 4, cutting back and taking it easy a few days, with a Long Run on Saturday to see if I can remember how to do that...
  •  5k Race (separate report):  18:50 on slightly hilly course in hot / humid conditions.  Feel good about it.
  • Long Run:  14 miles (was planning up 15, but after 14 I was done).  Last mile @ MP.  Feels good to get out on the C and O and put in some miles (love the C and O).  My first "transition" run to longer races this Fall.

Stupid / terrible work travel mid-week which screwed up my sleeping....and messed with 3 days of running....shit happens.  Luckily, this was right after the 5k race...so timing wasn't bad.

Psychology: Interesting note about me, now that I've completed my shorter races this Spring / Summer, my next goal race is a marathon in November.  With this "transition" I'm enjoying my running more.  I'm less focused on exactly how I feel every day, don't have specific workout paces, etc.  I'd like to remember how this couple of weeks feel, so I can enjoy my marathon build-up more.  Really, just "note to self" to stop taking myself so seriously.

Pro Tip: A couple times now, in my shorter Summer races, I've modified the "water station" to the "splash station".  When it's hot, but I don't need water to drink - as I approach the water station I point to my chest and say "Right here!"  Most of the folks at the water station (especially the kids) are more than happy to splash me with the water in the cup their holding.  Caution: if you try this, be prepared get hit with water on all parts of your body and possibly face at near point blank range from 3-4 people.  It does cool me off, and get me completely soaked.  I plan to continue this practice.

__________

Weekly Mileage: 37
Long Run: 14
Weight: Dunno
____________

Daily Work: (Legs swings / Lunge Matrix before every run.  Foam rolling / dynamic stretch after)
  • Monday:  4 miles easy with strides in prep for 5k tomorrow.
  • Tuesday: Firecracker 5k in Reston Town Center.  18:50.  Full race report published separately.  6 miles total with wu and cd.
  • Wednesday:  OFF.  Work travel to Dallas and back to DC.  20 hour day.
  • Thursday: OFF.  Back to work on almost no sleep.  :(
  • Friday: 60' E.  7.3 miles.  Lotsa rolling and dynamic stretching.  Feeling okay.  Need SLEEP.
  • Saturday:  14 miles on C and O, last 1 @ MP.  Overall 7:25 pace.  ITB/Strength work.
  • Sunday:  5.2 mile recovery run.  Core / Hip work.
 Next week's work travel is Toronto.  We'll see how much that impacts running....
Onward.....

Tuesday, July 4, 2017

RACE REPORT: Firecracker 5k in Reston Virginia

First, and most importantly - Happy 4th of July Everyone!  Hope you have a safe and fun time (and wake up tomorrow with all your fingers and toes still attached).

This morning I ran the "Firecracker 5k" in Reston Virginia.  Everyone who's run in the Northern Virginia area probably knows the course that begins and end in the Reston Town Center.  I've done the 4th of July run here twice now - both times a big turnout, almost 2,000 people.

Morning Routine
Set my alarm for 5:45, planning to leave the house around 6:30 for the 8:00 race start time.  By 6:30 I had my usual pre-race breakfast of oatmeal and a small glass of milk, and COFFEE.  Did a quick 1/2 mile jog around the house to get the bloods flowing - rounded up my wife, daughter, and my daughter's puppy - and headed for the race.  Arrived around 7:15, which is fine since we already had our bibs.  Found my wife and puppy a good seat / vantage point to watch the finish and headed out for my warm-up.

Warm-Up and Plan
This course is uphill for the last 0.7 miles or so.  I've run it a couple times before, and I haven't yet paced well - slowed down considerably at the end - being passed by at least a few folks each time.  So, my warm-up today was to run the last part of the course backwards, going down the finishing hill, then turn around and run back up the hill to the finish line.  The idea is to "gauge" best I can, the extra effort I'm going to need to finish strong, and emotionally "prep" for it.  Add in a couple strides and I'm to go.

The weather at race start was 75F and 65 dew point.  Best I can tell, from my on-line search, this is about a 3% "adjustment" from perfect conditions, and similar weather to the 4 mile race is did 10 days ago.  My 5k PR is on this course (in perfect March conditions) is 18:41.  Last week I ran the 4-miler in 6:09 pace, so I'm figuring I can run about 6:05 pace - and if all goes right, get under 19:00.  Last July 4th, I finished this race in 19:15 in fairly similar conditions, if I remember correctly.

National Anthem - usually don't mention the National Anthem, but the recording (traditional set up prior to the race) wasn't working.  The color guard was all set up, we had our hands over our hearts, but when it was supposed to start playing - nothing.  After about 30 seconds, the Potomac River race organizers announced "Okay, WE are going to the sing the national anthem - I'll start" and with that we all sang it together - on the 4th of July.  Pretty cool, actually.  I CAN NOT sing, AT ALL.  But, there was a young woman not too far from me that could REALLY sing!  So, I shut up and enjoyed listening to her rendition - very good!

Okay, so here's how the race went, blow by blow (mile splits from Garmin):

  • Mile 1: 5:58.  I had planned to go out around 6:05 for the first mile.  I even lined up a few rows back to force myself to take it easy at the start, and hold back some on a short down hill about 1/4 mile.  Still out a little faster than plan, but "feel" good.  I'm in a small pack of about 4 cruising along, under control.
  • Mile 2: 5:54.  About the pace I planned, mile 2 is about a 60 ft net drop.  I tried to hold back some, knowing we had "the hill" toward the end of the race.  Around the start of mile 2 a woman passed me, and I let her pull me through the whole mile.  We passed a few folks who were now slowing down....
  • Mile 3: 6:12.  Around the start of mile 3 I let the woman I was drafting go, I felt her pace was a little too fast - another guy came up behind me - and I let him tow me for a while.  I would guess my pace fell off some prior to "the hill" but not much.  Around 2.5 miles we start going uphill, and I'm "emotionally ready", I start to push best I can to hold my pace - I only got 5 minutes to go.  I held up pretty good - I passed 5-6 people (in prior races this is the point where was getting passed).  Around 2.75 miles I made my finishing push and tried to "bring it home".  I was able to drop a couple teenagers I was running with (that always feel good when you're old).
  • Last .14: 50 seconds (5:47 pace).  This section was STILL uphill, and I was pushing hard.  I was able to pass one runner with 100m to go, and almost caught the woman I let go at the start of mile 3.  She beat me by 2 seconds, makes me wonder if I should have hung with her the whole time....
Total Time:  18:50.  9 seconds off my PR.  1st AG (M50-54)

I feel pretty good about the result - only 9 seconds off PR in 75F and 65 dew point weather.  Take off 3% for perfect conditions, that becomes 18:16...which WOULD BE a huge PR.  I know...I know...only calculations, but makes me feel better.

So, that's it for targeting shorter races in 2017.  In a few weeks I start marathon training.  I'll run a few races along the way - but always with the 'A Goal' of the Philly marathon in November.

Shout out to Elizabeth, Lisa, and Mika!  Great to see you all, and hope you had a good race today....

Onward....

Monday, July 3, 2017

Running Log - Week Ending July 2

Wassup Runners.

Training this week was a little different, as I had a 4-mile race last Saturday, and 5k on the upcoming Tuesday.  So, 10 days between races.  Running this week is "bridging the gap" between the two races. 

I'm also traveling for work, so a couple days in Sacramento CA, and one day in SF.  I'm exactly 2 days too late to see the Outdoor Championships....but not too late the feel the HEAT they were running in! 

I got lucky in that my hotel in Sacramento (actually Rancho Cordova) is only a couple miles from the American River, and I found a paved running path from the back of the hotel to the river.  Sweet.  The American River, at least in this area, has dirt running trails on both sides of the river and frequent bridges (some for cars, some not).  So, I was able to get in some good runs before / after meetings...nice to have the long summer days....

Thursday - I drove to SF, and found a hotel close the airport (early flight back to DC Friday morning).  A quick look at Google maps, and again I got lucky.   Right up the street is a HS track which is good timing as my next 5k is 5 days away, and a "San Andreas" trail only a few miles away that looks promising   Got to the track, and promptly got kicked off as they were re-paving it.  Okay, so new plan...instead of intervals I'll do hill repeats...I am in Frisco after all.  Well...holy crap!   These are HILLS...like 400ft climb per mile hills....but I survived and had a good experience running around the San Andreas reservoir....got in a good (and challenging) 11 miles.

Friday thru Sunday were spent with easy runs, and prepping for the 5k on July 4th.  You know, I kinda' liked the SF weather better than DC.  Actually, a LOT better.  Alas, no job in SF...so DC it is.

What I found out about NOT rolling and stretching - so I had some really good runs in Sacramento and SF.  But, I was "squeezing in" these runs and working until bedtime...so I didn't do my normal foam rolling and stretching routine after my runs Tuesday thru Thursday.  Plus, I spent quite a bit of time on planes Tuesday and Thursday.  By Friday, I was really feeling like an old man - stiff and achy from my mid thighs to mid back.  And, when I tried a few strides on Saturday both my "front hip flexor areas" were NOT having it, and hurt / cramped pretty good.  Luckily by Sunday I was feeling "almost back to normal"...lesson learned.
 __________

Weekly Mileage: 47
Long Run: N/A
Weight: Dunno
____________
Daily Work:
  • Monday:  60' E on WOD.  7.6 mi.
  • Tuesday: Flight to Sacramento.  American River in the afternoon - SUPER hot.  9.1 mi. on paved and dirt trails.  Nice views.
  • Wednesday:  Sacramento morning (much cooler) different direction on American River.  8 mi.
  • Thursday: San Francisco afternoon run on San Andreas trail (paved and dirt sections) around the San Andreas reservoir.  Biggest hills I've ever run...up and up and up and up.  Then, down and down and down and down.  Ended up being a pretty hard run, 11 miles in 1:30.
  • Friday:  Flight back to DC.  Late afternoon run around the hood.  Is it possible to lose humidity acclimation in 3 days?  I think...YES.  5 miles recovery run.
  • Saturday:  6.3 miles around house to winery with a few strides.  Both "front him flexors" protested any faster speed...from hills on Thursday?  And, quite likely from NOT rolling and stretching.
  • Sunday:  OFF.  Short walk.
Onward.....