Training Week 121
Day 841 | February 6, 2012: 6.5 m run (5×4 minutes with 2 minute recovery)
Even the weather channel was mocking my canceled trip to NYC.
Joke’s on YOU, Weather Channel! I prefer running in the 30s! I don’t need no stinkin’ 40s.
Shudder. Just writing that double negative… yuck.
I was really surprised I was able to do this run. I had a crappy day and treated myself to a lot of sweets.
So on on the workout. 2 mile warm-up, followed by 5×4 minutes between 7:30-7:40, and a 1 mile cool-down. How did I do? My 5 4-minute splits were: 7:35, 7:30, 7:34, 7:39 and 7:40. Right on target.
This workout made me feel like I could actually met my 5K goal. That doesn’t mean it was easy. I had to remind myself to pump my arms and work through it! But I didn’t wimp out, and that makes me happy.
Distance: 6.5 | Start Temp: 30° | End Temp: 29° | Time: 56:36 | Avg Pace: 8:42
Day 842 | February 7, 2012: rest
I loved having this Tuesday off. Steven surprised me by bringing home sandwiches and we ate them on the couch while watching a movie. Soooo relaxing.
Day 843 | February 8, 2012: 6 m run + strength class
Since it was light out when I was running I decided to run the hilly trail by my house.
Yep. Hills still suck. Ha ha. I think this is the fastest I’ve ever run that route though.
I had a nagging feeling on the right side of my right foot during the run. I hope that doesn’t turn in to anything.
Distance: 6.0 | Start Temp: 35° | End Temp: 33° | Time: 56:32 | Avg Pace: 9:25
After my run I took a hot bath. Then went to strength class. I knew it was bad idea but I did it anyway. I was wiped during class and my foot hurt too. I was not able to give class my all and had to modify some of the moves.
Day 844 | February 9, 2012: cross
I used the recumbent bike in the gym – I am not even recall the last time I did that! It was a nice, relaxing ride (set on manual, 5.98 miles in 35 minutes). I read Getting a Grip while I was riding.
Day 845 | February 10, 2012: 6 m run (easy w/5×10-15 sec strides)
Yay, I actually got my butt out of bed to run before work! And my foot felt fine too! Double Yay!!!
I actually saw another runner during this run, all decked out in reflective gear and lights. We said good morning and waved. I think that was the highlight of this run!
I did 5 x 15 second strides from miles 2-4. Those are always a good pick-up!
Distance: 6.0 | Start Temp: 32° | End Temp: 32° | Time: 54:43 | Avg Pace: 9:07
Day 846 | February 11, 2012: 14 m run (easy)
I was nervous about this run because the forecast said cold and windy. But the sun was out so the 10°F temp didn’t seem so bad. And the wind was bearable (15mph dusting to 23mph). Plus, I ran ran 3 loops in my neighborhood so I didn’t have to carry water or GU (which would never work in the summer) and it was nice to have my hands free.
What was challenging was the footing! We got a few inches of snow late Friday so I had to wear my Yak Trax. The left one started to feel funny around mile 3.5, so I stopped and one of the rubber pieces and coils had broken! I tried to loop it together, but it completely came off at mile 5.5 (the coil). So I took the left Yak Trax off and just ran with one on my right foot and none on my left. So I would slip with my left foot then regain stability on my right. That made the run… interesting.
Has anyone else had their Yak Trax fall apart like that?
Overall though, it was a good pace for me, in the snow and cold – 10:18 mm.
Distance: 14.0 | Start Temp: 10° | End Temp: 15° | Time: 2:24:06 | Avg Pace: 10:18
Day 847 | February 12, 2012: 6 m run (easy)
My legs felt a bit tired during this run, but I felt okay overall.
Later on in the day, I noticed my weird-o bruise on my right foot moved to a pain in my ankle. Yay, fun times. I talked to my coach about it, and we are going to modify my schedule this week if necessary.
Distance: 6.0 | Start Temp: 20° | End Temp: 24° | Time: 56:04 | Avg Pace: 9:20
Week Summary: 38.5 miles
Themocracy
I really think you just tweaked a tendon or a muscle in your foot/ankle when you rolled it. I’m sure it will be fine!
Your Tuesday evening sounds lovely! Maybe you should throw a few more of those in there after Frosty?
I hope that is it! It’s still sore today.
I will definitely have a few more evenings like that. Britt wants me to take the entire week off after Frosty (well, from running)!
I am glad your foot is better! I totally forgot to ask you about it yesterday…and I agree with Erin – it’s probably all connected and will be firne. I am glad you are paying such close attention to it!
Have you tried contacting Yak Trax about it? They might be able to send you a replacement pair!
I didn’t, just because I figured it was normal wear and tear (from the concrete/snow combo and cold temps). I ordered my new pair from Amazon Saturday night and they arrived yesterday! That was crazy fast!