Training Log – May 21, 2008

SCHEDULE: Warmup, Run, and Stretch

RUN:
      Length: 8.53 miles
       Time:  1:09:02
       Pace: 8:04 per mile
       Calories Burned: 1,294

CONDITIONS: Mild, sunny

NOTES: To start, I thought that I would begin adding a more extensive warm-up into my routine. Prior to today, I would simply begin running at an easy pace and let that loosen my muscles up. Today, I did some dynamic stretching exercises, focusing on quads, hips, hamstrings, etc. This got my legs a little loose and my heart rate up before I started down my driveway. Without question, this is something that I will continue to do. My run simply felt better – my legs didn’t cramp, and that first half-mile was much more enjoyable since I was already warmed up.

As for the run itself, it was definitely a good one. This is my longest run since I started keeping track, and I can say that it went very well. Other than the fairly big climb at the end of the course, I never really slowed down significantly or felt and aches or burning sensations in my legs. Sure they began to get tired after mile four, but it wasn’t painful or distracting. My breathing was better, I had no cramps (one at the very end coming up the hill, but that’s it) and my back never acted up. In short, all of the problems I had yesterday weren’t an issue today. Some of that may have had to do with flatter course that I ran today, but I think that I also chose a better pace and regulated my breathing much better today as well. The one annoying portion of the course was the busy intersections that I had to cross. This was a good route, but I may make some adjustments to try and cut one or more of them out next time around.

A shorter prep run tomorrow and I’ll be ready for the Run for Dave!

Training Log – May 20, 2008

SCHEDULE: Long run and Stretch

RUN:
      Length: 5.67 miles
      Time: 46:49
      Pace: 8:15 per mile
      Calories Burned: 878

CONDITIONS: Cool, sunny, light breeze

NOTES: Overall, a very average run today. There was good, and there was bad as well and when the two cancel each other out, you get an average run. First the bad: My back hurt today. That is never good, obviously because you never want to be hurting, but also it means that I need to be very careful, because my back has caused me to be sidelined for weeks at a time in cases where I didn’t address the problem appropriately. I did some intensive stretching immediately following my run, but it still bothered me a bit at work. It never hurt to the point that I was concerned I might seriously injure myself while running, but it was more of a nagging nuisance that wouldn’t go away. Other bad parts included a slower pace than I was hoping for (the back had something to do with that) and my breathing seemed to be rather poor today. Personally, I think that this is the next big thing I need to tackle: my breathing while running. Just as an example, during the Parker Road Race this past weekend, my breathing style changed at least three or four times. I need to establish the in through the nose, out through the mouth routine that many athletes have down pat.

But it wasn’t all bad. Unlike last Tuesday, I never stopped running. Sure, there were a couple cramps, some tightness and burning and pain, but I pushed through it. On the climbs, my pace slowed down to that of a snail occassionally, but I never stopped and walked. I came close on one or two occassions, but it never happened. I ran/jogged the entire route, and this is definitely a good thing. I can safely say, however, that hills are something that I need to work on, particularly steeper ones. I find the gradual climbs to be OK, but steep hills like the ones I ran on today give me some serious trouble. Something to work on in the future.

So, to recap, despite the fact I wasn’t breathing efficiently, my back was acting up a bit, I was running a very hilly course that was giving me fits, and I was exceptionaly tired, I never stopped running. You can bet the farm that I wanted to (very badly at one point), but I didn’t. Something to build on. Another long run tomorrow (on a flatter course) and a shorter tune up run on Thursday will have me ready for this Saturday and the Run for Dave.