Sunday, July 2, 2017

Training Log June 26 to July 3, 2017

Me in my rabbit kit on the carriage roads in Bar Harbor.

Monday PM road 8.1 solo 51:24

Tuesday AM 3.8 warm up to the track, drills, strides, 8x400m with slow 200 jogs (avg. 65 seconds) averaged 68.4 for the 400's with a few 69's and a 65.9 for the last one. I did a 200 jog at the finish just so I could cover the 3 miles for comparison as I move to Aussie Quarters in the coming weeks, 17:54, ie not fast.  Felt pretty smooth and though it was a shock to the system I felt strong in spite of some real deal humidity. 3.8 cool down. 

Most everyday I since school ended I have been walking a few miles with Uta to keep her exercise up, she doesn't run as much when it is hot, and to get some more volume on my legs.  This week we had my father in laws dog to join us for a few of those walks.

Wednesday Noon 8.2 miles around Eagle lake area in Bar Harbor with Melissa and Uta.  Melissa was doing a workout and I was pacing.  Very nice little run despite the fact that we literally just hopped out of the car after a 4.5 hour drive and did this before going to the hotel.  I was mostly impressed with Melissa being able to do a great workout like that but I was also happy my back seemed un-bothered which isn't always the case after a long car ride.

Thursday AM 10.2 miles around carriage roads, first 3 miles easy with Melissa and Uta, then would do 20 second sprints, jog back to join them and do another 2 mins later when they finished their run I did 20 second sprints and then just jogged back to where I had started and repeated this until I had done 30 sprints.   I did a mile cool down.

a bit later in the AM  we had some car issues and this lead to a lot of walking and I got board with it so I ran about 2k on the roads.

Friday PM road and trail 10, 1:10:46,  felt pretty darn flat.

Saturday AM  on chelmsford rail trail, 1.8 warm up with Melissa and Anna, did some drills and strides and a 30 second effort, then 3 miles in 15:52, drills, .2 miles before realizing I had stopped the watch, so I took 45 seconds did another drill, then did 2 miles in 10:23, drills, and 1 mile in 4:58, drills, then met back up with Melissa and Anna for a cool down of 1.8 miles. After the run we went to the gym where I mostly did some easy mobility stuff but Anna and Melissa suckered me into a circuit which has left me with some sore shoulders.

Uta did not want to get out of bed this morning.  Neither did I.

Sunday AM road 10.5 in 1:11:36, first 3.3 with Uta, but it was too hot for her to do much so I dropped her off and finished solo.  

Summary about 70 miles for the week, very happy with all three workouts.  Resting HR is coming back down to normal which is a good sign for a slow return of aerobic fitness. All in all another step in the right direction.  
  For all of you who ordered the rabbit gear with the link, which I'll provide again below, thanks!  I hope you like it.  If you want to tell me about your experience with it I'd be really interested and you can email me directly, nateruns at hotmail , or leave a comment. I may do a blog on it later or send some feedback to the company or just use it to help me chose what stuff to get myself!  

Link to get 10% off rabbit gear

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