Today I ran 7 miles in 50:44. I did my usual warm-up mile then did 10X400 meter intervals at 9.0 mph, 1X400 meter interval at 9.1 mph, and 1X400 meter interval at 9.3 mph with a 1:30 recovery at 7.5 mph in-between each interval. When I was done running these intervals it was at mile 6.25 so at that point I decreased to 8.1 mph for .25 miles then began increasing as normal for the remaining mileage, running at 9.3 mph beginning at mile 6.75 and finishing the last 100 meters at 9.6 mph.
I did not experience any problems with my hip. However, when I stretched I could still feel the area that I injured so I know it is not healed fully yet.
Wednesday, November 9, 2011
10/31/11 (Monday) Activities
Today I ran 7 miles in 52:45. I ran most of it at 7.8 mph but ran the last quarter mile of each mile at 8.3 mph. I did increase the last mile as usual but not as much for each increase as usual (.1 mph instead of .2 mph).
Today would have been the day to weight train with my legs. However, due to the hip issues I have been having I decided to skip that.
In the evening I cycled on my trainer for 56 minutes.
Today would have been the day to weight train with my legs. However, due to the hip issues I have been having I decided to skip that.
In the evening I cycled on my trainer for 56 minutes.
10/29/11 (Saturday) Activities
Today I started out by cycling first. It is much colder outside today and I figured this would give it a chance to warm up a little. I cycled for 1:35:00 which would equate to roughly 29 miles.
I must say that the Kurt Kinetic trainer I bought is certainly tough. It is quite realistic, which is why I bought it and seems actually harder than the road at times. Part of that has to do with the boredom, but it is tough. I do usually watch a movie while I am riding but I still get bored.
I then ran my usual 6 miles outside in 46:48. I was encouraged that I was able to do it faster than last week as it was much harder to do this run after my long ride. My last mile was completed in 6:49.
Total running miles for week = 41.25
Total cycling minutes per week = 2 hours 29 minutes
I must say that the Kurt Kinetic trainer I bought is certainly tough. It is quite realistic, which is why I bought it and seems actually harder than the road at times. Part of that has to do with the boredom, but it is tough. I do usually watch a movie while I am riding but I still get bored.
I then ran my usual 6 miles outside in 46:48. I was encouraged that I was able to do it faster than last week as it was much harder to do this run after my long ride. My last mile was completed in 6:49.
Total running miles for week = 41.25
Total cycling minutes per week = 2 hours 29 minutes
10/28/11 (Friday)
Today I ran 14.25 miles in 1:45:48. I hit the 14 mile mark at 1:43:59. I did my usual warm-up mile and then increased it by .2 mph for each of the next three miles. I then ran miles 4-8 at 8.1 mph; then ran at 8.2 mph for .5 miles and then increased to 8.3 mph from 8.5 miles until 10 miles. I then ran the next quarter mile at 7.5 mph; then the next quarter mile at 7.8 mph; then the next 1.5 miles at 8.1 mph. I ran the last 2 miles at 8.3 mph but ran the last 200 meters at 8.6 mph.
My hip is feeling much better today. An interesting development with it though. It would seem that I have pinched a nerve in that region as my whole outer thigh (or Vastus intermedialis m.) muscle is numb. It is not like I have no feeling, but it is definitely numb. You know when you have been to the dentist and you get your mouth numbed, then you try to feel it. It feels just like that (and I don't like it). Unfortunately, there is not much I can do about it. It does not seem to affect my running. But more importantly, I hope I am not injuring anything in there because I cannot feel it.
Oh, and you might wonder why 14.25 miles instead of sticking with my standard whole miles? Well, I wanted to get to 2,000 calories burned : )
My hip is feeling much better today. An interesting development with it though. It would seem that I have pinched a nerve in that region as my whole outer thigh (or Vastus intermedialis m.) muscle is numb. It is not like I have no feeling, but it is definitely numb. You know when you have been to the dentist and you get your mouth numbed, then you try to feel it. It feels just like that (and I don't like it). Unfortunately, there is not much I can do about it. It does not seem to affect my running. But more importantly, I hope I am not injuring anything in there because I cannot feel it.
Oh, and you might wonder why 14.25 miles instead of sticking with my standard whole miles? Well, I wanted to get to 2,000 calories burned : )
10/26/11 (Wednesday) Run
Today I ran 10 miles in 1:15:45. I did the first mile at 7.5 mph (warm-up mile) then increased each of the next three miles by .1 mph. Then at the beginning of the fifth mile I increased it to 8.1 mph; then at mile 8.5 I increased it to 8.2 mph; then at mile 9.0 I increased it to 8.3 mph, increasing it to 8.5 mph at mile 9.75 and finished the last 100 yards at 8.6 mph.
Tuesday, October 25, 2011
10/25/11 (Tuesday) Run
Today I ran 6 miles in 47:10. I ran the first two miles at 7.5 mph, the second two miles at 7.6 mph, the fifth mile at 7.7 mph, the first .33 miles of the sixth mile at 7.8 mph, the next .33 miles at 7.9 mph, the next .10 miles at 8.0 mph, the next .20 miles at 8.1 mph, then the last .10 miles at 8.3 mph.
I was highly cautious due to my hip. I was very much in tune with what my body was telling me. The good news is that my hip felt TREMENDOUSLY better than yesterday. Though not totally healed, it was still very tempting to not throw in a little speed work. I knew I could do it, my legs were feeling strong. But I just kept reminding myself that I have not fully recovered from my marathon and that I need to run slow today so I can run faster tomorrow.
Speaking of which, tomorrow I will run 10 miles. I will start out cautiously but I want to run most of it at 8.1 mph. We'll see how it goes.
I was highly cautious due to my hip. I was very much in tune with what my body was telling me. The good news is that my hip felt TREMENDOUSLY better than yesterday. Though not totally healed, it was still very tempting to not throw in a little speed work. I knew I could do it, my legs were feeling strong. But I just kept reminding myself that I have not fully recovered from my marathon and that I need to run slow today so I can run faster tomorrow.
Speaking of which, tomorrow I will run 10 miles. I will start out cautiously but I want to run most of it at 8.1 mph. We'll see how it goes.
Monday, October 24, 2011
10/24/11 (Monday) Activities
Today I ran 5 miles in 38:46. I ran most of it at 7.6 mph. I started out doing my usual Monday run, though I did not take the quarter miles at the end of each mile any higher than 8.3 mph. Then my left hip started hurting. I ran Friday for 3:20:25 and did my usual 6 mile run on Saturday and did not feel a thing. During my Saturday run I actually forgot about it. And now it started hurting today? What gives??? I even had a full day of rest yesterday. I was really afraid I would have to abandon the remaining part of my run today, but I backed it off to 7.5 mph (8:00 min/mile pace) and it started feeling better. We'll have to see how things go tomorrow.
This evening I cycled 56 minutes on my trainer. That would equate to roughly 17 miles.
This evening I cycled 56 minutes on my trainer. That would equate to roughly 17 miles.
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