This post was written for and first appeared on One Foot In Reality.
My Weekly Guide for July, as I build up my base again. How much I do is dependent on my Left Leg
Easy Run (30:00) or Day off
Easy Run: 45:00
5 x 1:00 @
5K effort not pace w/jog/walk down recovery
Easy Run: 45:00 + strides
Tempo Run Run: 10:00 @ goal 5K pace + 30 seconds/mile
Easy Run: (30:00) or X-Training (45:00)
Long Run: 60:00
Time of Day: 10:50
Steady light drizzle
Type of Run: Easy recovery with strides
Ran with: Bennie
Course: Bartlett O/B & HC
6:59 - 6:40
Notes/Observations about the run: A nice steady run, even if the graph doesn't agree. I was looking for a steady effort and then at the end to do 3-4 telephone pole strides. The run was a typical Bennie run with 6 stops for B/R breaks for him, so a couple less than usual.
He was better on the tug-o-war with the leash, worked a little bit with him on that, it seemed to help. Down-back was a bit slimey, but not enough where I would have wanted to wear my trail shoes or anything, the LG7's worked well enough. However, if I had to do 4-5 miles only on dirt road today, I have a feeling that I would have preferred the extra traction.
As we got closer to Bartlett someone was out walking their Lab, so we turned a bit earlier than usual, didn't want to deal with Bennie and another dog, he is just a pain sometimes. It felt as though we were doing better going up Steven's Hill, but looking at the graph, it was about the same pace as usual over 10:00 minute pace. Oh well just have to work harder at those or should I say that hill.
At the end we did pick up the pace to sub 7:00 a couple of times and based on that I decided to not bother with the strides - it felt a little more sore than usual, so I didn't want to push too much
Overall, a nice run, where I did what I wanted and even though I didn't add in strides, I still had a couple of good paces to remind me of how to run fast without feeling super awkward while doing it.
Aches and Pains:
Left Leg - It is a bit more sore than it has been and was "there" during the entire run, it didn't get worse, but it never relaxed and felt good. Also there is the fact that I am over 30 miles this week, which is a little more than 10% increase from last week.
Hamstrings - I can feel them when I go faster, but otherwise they didn't bother today.
Nike Lunar Glide 7
Remarks: Down-back was a bit slimey from all the rain and the LG7's did pretty good for the most part. When I found some softer sections of the dirt road, you could feel a little slide action or the "spin-out" if I tried to toe off in those areas. On the wet tar - no issues and they were rock solid. I am starting to notice a bit of wear in the toe area on both shoes