5.24.09

Yesterday I forgot to mention that a muscle in my right quad was really iffy after the race. I almost felt it cramp up a few times, and going up stairs I was really leery that it would just tighten and stay that way. So today it is really sore. I think it was just from the hard race, but there may have been some additional damage from the cramping. The muscle runs along the inside of the top of the quad, if that makes any sense. The big reason to mention this is that I ended up taking it easier today because of that. I only got one loop around the neighborhood. Probably my shortest run in a long long time. I just didn't see the need in running around with a sore muscle. Obviously it needed rest.

So that was less than exciting. But it gave me time to go walk with April and we walked for a good 40 minutes with a trip up the HH so at least I was out there the amount of time I wanted to be. The swimming pool in the neighborhood is open now. I'm thinking it will be a great way to get some extra cardio in without beating up my legs. Looking forward to see if that works out.

I have decided to continue on with my speed training for another month. For one I have a mile race coming up that I'd like to beat my PR in, and if I keep training for a few weeks after that I should be ready to tackle a 5k at the beginning of July. That would pretty much sum up my summer racing because I really want to start a new base. I've enjoyed speedwork, but I feel like I haven't been running many miles. I'd like to stay up in the 100's ideally leading into some nice Fall races. So that's the basic skeleton for now.

On the ipod front - my ipod yesterday did not log the run as I said. It had been freezing on me and I'd have to restart it to get it back to the main screen. Even that didn't work at the start of the race, which is why I had to run blind. Now remember I've logged over 520 runs with this thing - rain, heat, and bouncing around, so 2 years is actually a pretty good lifespan (plus I bought it used to begin with). Well April used her combined b-day money to get a touch, so I have now adopted her "old" nano, which is newer than mine (but also was used before she got it). I'd like to sell the other ipod back to mac, because it still worked. The only problem is when it goes into standby mode it would come out of it, but show a blank white screen so they may be able to refurbish it somehow. So anyway I have a "new" ipod to use now :P.

6:15pm. home. 80° 63%H 4mph from ESE
22:35 (3.23) gf 719
AHR 153 MHR 172

4.1.09

Easy run to feed the neighbors cat. They were out of town so we are taking care of Pheobe, who is a boy. They live up on the HH, so I started the run by trekking up there, then did another 2.5 loops around the hood. It was a great run despite some pretty bad soreness on my right ham, and moderate to light soreness in the quads and left ham. It was so nice out today, not windy at all and not too warm. I worked up a good sweat, but it wasn't stifling so I was a happy runner today. I even ran by the pug who just watched me today, which was nice. Maybe it's decided to turn over a new leaf.

Joined the RRT tonight and it was good. One of the participants reminded me of the 26 days of rest after a marathon, well not rest, but easy running. I think that's a good rule and I don't plan on doing any speedwork in that time frame, but do hills count?? Not sprinting hills, just workout kind of hills. I don't think they do. Either way I recover relatively quickly so I think in a few weeks I'll try to run some hills and see how it goes. That's what always works best, just going out there and feeling it out. Until then I'm continuing with my easy runs round seven minute pace. I did an hour today and it felt really short. I wish I could have been out there longer, but with the soreness and hammy there is no need to overdo anything. Probably will stay consistent with 8 milers until legs feels happy again.

5:30pm. home. 71º 30%H SE 5mph
1:06:52 (9.48), gm 971

Training Schedule for April

• daily runs with heart monitor
• core work and stretch daily
• speed and hill work 2x a week
• +accelerations
• speedwork/long run alternate Sundays
• m/w/f/s-easy
• t/r/su - speedwork/hills/long+accels