Tuesday, October 3, 2017

Training Blog September 25 to October 1, 2017

Monday AM road 4 with Uta, 30:38
PM road 10 solo, very tight hip, made holding coordination very hard, 1:09:12

Tuesday AM road 4 with Uta, 30:33
PM 3 warm up, drills and a tempo 400 in 76, 30x100m avg. 15.6 with 100 jog recovery, stupid hot made this unpleasant hip better but not great, 3 cool down

Wednesday AM 15.2, 1:46:22, very hot even though I was running in the dark from after 7pm until about 9.  Hip sore coordination not great.

Thursday AM road 4 with Uta, 30:21
PM 10 miles around Phillips fields, first 6 with Melissa and Uta, 1:12:00

Friday AM road 4 with Uta, 29:12
4PM 3 warm up, drills, strides, 200 in 32, 600 jog, 6x800 with 2min recoveries.  Ran the 800's at about 5k pace but I pushed the first 200 in 31 then settled into 5k/10k pace, 2:23, 2:21, 2:20, 2:21, 2:21, 2:20, 3 mile cool down

7PM 6 miles with Uta and Melissa in 47:47

Saturday Off, spent the day from 7am to 9pm helping my Mom move.
Mom and me after the race.

Sunday AM 6k warm up with DJ, drills, strides, 30 second hard effort, extra jogging, 6k xc race, 5th place 19:09.  Not a great race but I am starting to feel stronger.  Ran a bit better last weekend but this wasn't that far off. 6k cool down
PM road 10k with Uta, 42:30, hip very sore, really fighting to hold coordination.

Summary 97 miles, 2 decent workouts and a decent race. Hip started with fighting the coordination last Sunday on the long cool down.  I did a lot of mobility work for it over the week and it helped but Sunday made it worse.  So just do more work and see Anna this week.

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