Morning run - the hunt for racing flats is over

Getting up to run was no issue this morning - funny how a run in >95 degree temperatures will motivate one to roll out of bed. After much staring at the shoes, walking around the apartment, smelling them, and other highly scientific shoe examination procedures - I decided to go for the planned 8 mile run in the Mizuno Ronins. Upon arrival at Rogue, the shoes (which are bright yellow) immediately caught the eye of both Kamran & Asia. Neither seemed too impressed, as they both gave them the curdled milk look. -1 point - didn't gain peer approval.

The shoes felt awesome on the run. Although they are much different than the Brooks Launch, I didn't feel like there was less cushioning. Call me crazy if you like. The Ronins are much more firm than the Launch, and in the same vein, they are also more responsive. All that said, I will only use them for uptempo workouts and races - no training.

Lastly, I felt pretty damn good on the run also. We got in just about 8 miles in a little over 58 minutes. A great day of running & stuff.

A hot one

My streak of failed morning wake-ups continued today. Thus, I had to get in a run in the 96 degree afternoon sunshine. It felt pretty good in the shade during my jog over, but was quite the scorcher at the not so shaded ASID track. All in all, the heat wasn't that bad, though, I did amend my workout and made it esp short/easy. I got in 10 x 200 at 5K effort; each set included a 200m recovery jog. The first one was in 39, second in 41, then the 7 in a row were 40 on the dot, and finished up w/ one at mile effort -- 35. A good day.

On a side note, I do believe I finally found a pair of racing flats - Mizuno Ronin. Going to test them out in the morning - that is assuming I can get my ass out of bed.

2nd time a charm?

No run today. Didn't want to wake up in the morning, and Ididn't want to suffer in the heat this afternoon. Wed is a new day. It should be a good one if I can pry myself out of the bed. Track day.

I went ahead and registered for the Chuys 5K this Saturday. Looking forward to the competition...

Easy 46 minutes. Ho hum.

1 hr in the gym (let's see if I can recall my freestyle routine):

squats ( warm-up + 2 sets of 10 @ 95 lb)
stability ball single leg hip extensions ( 2x20)
lunges w/ 10 lb dumbell ( 2x 20)
clams ( 2 x 30 sec), side leg lifts ( 2 x 12), leg raises lying on the stomach ( 2 x 10)
step-ups w/ 10 lb dumbell (2x20)
sideways step ups no weight ( 2 x 10 on each side)
sideways walk w/ resistance band ( 2 x 10 on each side)
crunches ( 1x20), v-ups ( 2 x 12), leg push aways ( 2 x 20)
lower back extensions ( 2 x 16)
dumbbell military press 20 lb (2 x 12)
single leg calf raises ( 2 x 10 on each leg)
hanging leg raises ( 2 x 12)
the pull down machine that works your lats and upper back ( 2x 10)

When was the last time you ran 530 for 1600m?

Dustin asked me that question the other day when I was in Boston, and we were discussing 5K pace. After thinking about it, I responded that it must have been around last summer when training for Portland (ie, for a race prep). Our conversation concluded with me agreeing that it would probably be better to be conservative when running the first 5K out the box.

Anyway, this afternoon I was progressively feeling better as time passed, so I decided to go get in a run. I did not look at the temp, but just left the house. The initial plan was to do mile intervals at 6 min pace (ie, lactate threshold work). Once I got to the track at around 330pm, I realized it was pretty warm out. And thus I did not want to do the intervals.

I don't know that what I decided to do (vo2 max work) was any easier: 1600m @ 525, 800m @ 234, 400m@ 70, 4x 200m (37, 32, 34, 29). I felt really good on the mile muscularly, but my cardio system was working overtime. I wimped out on the 800 - was thinking to go under 230, but that shit hurt muscularly. I cruised and stayed relaxed on the 400, but I still have some deep ingrained mental thing against the quarter. The 200s were a breeze...

Tomorrow I hope to get in an easy run.

DNS today

Yesterday evening I came down w/ some sort of stomach bug/food poisoning. I did not sleep worth a damn and was in the restroom constantly. Thus, it was a pretty easy call to skip the race.

Now, having slept several more hours (up around 11ish), I am feeling a little better. Guess I may have to just eye the Chuys 5K next Saturday. We shall see.

Seem to be ready

I did an easy 4 miles from the gym down along tomorrow's race route. The first half of it is gradual downhill and the 2nd half is the opposite. During the run, I did four pickups of approx 200m at race pace. Was quite fast on the 200s. I am going to run w/ the Garmin tomorrow, because the last thing I want to do is run a 515 first mile. Doing that would likely spell disaster.

Overall, I feel good and am ready to go. Today, I declare that my injury area is 100% healed. Only took 7 weeks...