So I did my long run yesterday.  Let me tell ya, It did not feel like a long run while doing it. It felt great. My heart rate  never got above 145bpm, and I always felt like I could go harder and faster. My average speed was 8:45 min/miles. What is up with that? do I have my new coach Caleigh to thank for that? even when I finished, I felt great and strong. I wanted to finish with a srong srpint, but held back as i thought the point of the run was to run long and easy. So now what. Well I will tell ya, after the long week of hard workouts my legs were sore today(monday). I thought for sure I would be able to run a short recovery run but realized very soon that I was sore and should take the day as a rest day.

Had a kick ass time at a wine tasting and little guitar hero with my sister in law and her boyfriend….(next time your going down)…lol Can’t wait for today’s tempo run…Lets see wher Im at….

Steve

While doing my tempo training on Saturday i realized something. Training is never really different. When you start running with the programs experts usually put you on it is a run/walk. So, you run for X amount of time then walk for X. For my tempo run yesterday my trainer had me run REALLY HARD for x amount of time, then recovery EASY JOG for X. The only difference between the two programs is speed at which  yor moving moving. The intensity is what ever the body presumes is the maximum it can maintain at your current fitness level. So as a nubbie one can probably only manage a speed of 4 to 5 miles per hour for 5 minutes then walk at say 3 miles per hour for 1minute. repeat. Now for me yesterday it was 10 miles per hour for 7 minutes and 5 miles per hour for 3 minutes. repeat. Neat eh…

The first 7 minute sprint felt like i was gonna puke.  Actually I did kinda gag at one point and had to stop for a breif but painful second. But I managed. The second was even worse. i felt like my lungs and muscles were on fire. But the third and LAST one felt good. SAY WHAT?!….was my thinking. So, after asking my coach here’s what I found out. This is exactly what she was hoping would happen. The last one was felt easier because my body got used to using the lactic acid that built up (the burning feeling) for energy. Therefore allowing the body to move faster with less pain. When the lactic acid built up on the first two run my body didn’t know what to do with it so it burned my muscles and made me puke. The body is a fast learner, so it realized that it could use the for energy. Now that the lactic acid had somewhere to go, It didn’t just hang out burn my muscles….or make me puke, which I was very greatful for…Thank You

Steve

I did my first real track workout last night. It was fun. Working on form, technique, posture, consistancy in tempo, leg turnover, and lastly strength. The form and technique was hard.  I’ve been running with the same form for thousands of hours. Trying to change is tough. As soon as I let my mind relax I catch myself falling right back into the old form.  I guess the same can be said about life habits. If you let your gaurd down you will fall back into an older habit you’ve ben trying to break……. However, I did manage to work on the penny in the pocket arm swing and teather rope pulling base of spine and hips forward as if leading from there. Shoudlers RELAXED….that is the hard part for me. I actually found keeping my tempo constant rather easy to do.Oonce it was pointed out I was not consistant….lol Maybe it’s the drummer cadence in me. The strength part was the worst.  After 7, 400’s with 200 recovery doing quad power ups around the track. I was suposed to get a least 20 before breaking into a run it out. I managed 10. So I did that 4 times. With the last time only squeeking out 5….and yes Caleigh…they are sore today recovery run today…ouch

Steve

I was supposed to do a tempo run on friday, but I never had tie.  I had saying I had no time, however, I did my 30 mintes morning run, then went to work for 10am. I didn’t finish work until 11pm.  I guess I could have run when I got home, but after 13 hours of serving table I didn’t think I would get the quality workout. So I slept. On saturday I did the tempo run I was suppose to on friday. I combined it with my morning run. So I did one hour. 10 minutes easy then a 15 min at 8 minute per mile pace. 10 easy then another 15 min at 8 min per mile pace. Then an easy cooldown back to the house.  Streched good for 15 minutes.

sunday I did my long run…12 miles. Well it was 11.83. average pace of 9:05 per mile. Mostly because lex was overheating and we had to take it real easy.  I felt great, like i could go faster. Then yoga for abour 45 minutes.

Monday is supposed to be my day off, but I may go for a run is my coach is ok with that?

Steve

I went for my morning run and had a BLAST. Lex ( my dog) had a BLAST. We hit all the “old” mud piles and such. We started out nice and relaxed and stopped many times for him to do “his thing”, then headed off for our run. The trails were a little muddy and unsteady, yet REALLY fun. Lex stopped at all of his usual “mud” stops. Meaning he ran a head of me in order to make sure he had time to bath in the mud piles. We did 4 miles and then some stretching once back to the house. I wanted to do anther run during my break at work, but didn’t have enough time to get it in. I thought I may be able to get it in after work, however, I was to beat. Running 6 miles after 12 hours of serving was too much. I had a  whiskey and headed to bed. I’ll have to do extra tommorow………

 Steve

Steve