Wrap-up

Date: 8-22-2009
Scheduled Workout: 
Rest/ Cross Training

Actual Workout:
Long Run broken up into three pieces
1st Run: 4.5 miles in 40 minutes or so
2nd Run: 3.1 miles in 27 minutes
3rd Run: 2.5 Miles in 22 minutes

Course:
I did the first run while measuring a course with Tim for the DCCC 5k in September. I did the 2nd run on the same course, We ran the course to double check our measurements. I did the third run immediately after the 2nd run at Ridley Creek State Park.

Workout Nutrition:
I gulped down about six ounces of Gatorade between the first and second runs.

Post workout Eats:
Nothing. I had a bit of rot gut. I didnt eat too well the night before.

Weight:
Not sure.

Comments:
Tim called me Thursday or Friday and asked me to help him measure the course for a new 5k that I am timing at the Delaware County Community College. I decided that it would be best for me to do the long run scheduled for Sunday on Saturday.

Woke up to rain. Tim and I had decided that if there was no lighting on Saturday morning, we would go out and get the measuring out of the way. While there was no bolts flashing in the sky, it was HUMID, and that presented itself to be the first challenge of today’s run.

Measuring a course while running tends to be choppy. There’s a lot of starting and stopping to make marks on the ground, take measurements, etc. Getting into a rhythm is difficult. That was the second challenge of the run. And, as luck would have it, the third challenge manifested itself by means of hills, and lots of them. The DCCC course starts up hill, and ends uphill. We probably ran the long hill from the turn-around point of the course back to the finish at least five times.

After we got the course squared away, we ran the course continuously to double check the measurements. Mind you, none of these runs were at any sort of blistering pace – it was too humid and too hilly. The first two runs game me a grand total of 7.5 miles, and my goal for the day was 10. I couldnt stand running the DCCC for a third time just for the shear monotony, so, I hopped in the car and headed over to Ridley Creek which was a mere 5 minutes away.

Sitting in the car for 10 minutes didnt my legs any favors. I hadnt stiffened up pretty good by the time I got to the Park. But, being the trooper that I am, I persevered and ran an out and back 2.5 miles. I hit for the cycle and got my 10 miles in, disjointed as it was. 10 miles is 10 miles. I ran into some of the Delco folks at the end of my run, as they were finishing up the weekly 9:00 run at Ridley. Moving on to Sunday:

Date: 8-22-2009
Scheduled Workout: 
Rest/ Cross Training

Actual Workout:
Recovery Run; 3.0 miles at 8:25 pace

Course:
Delco Road Running Club’s Springfield Library three mile course

Workout Nutrition:
N/A

Post workout Eats:
N/A. Went out to a breakfast boo-foo a couple of hours later

Weight:
Not sure

Comments:
I did the long run the day prior, and my legs were feeling stiffy, so I figured a nice recovery run would help shake out some of the lactic acid from my lower half.

Sunday proved to be a nicer day than Saturday but still humid. About 7 of us met up for the run, and I went out with three other guys who are much faster than I am. Our pace started out slow, but within a half mile, we settled into an 8:30-ish pace. I was a bit surprised how good I felt, which I am assuming is more of a function of the fact that I split yesterday’s run into smaller pieces, which gave my legs more of an opportunity to recover in between runs. I finished up Sundays run of 3 miles with an average pace of 8:25. Granted, it was a bit faster than what a typical recovery run pace should be, but it was a good quality run none the less.

So, the grand total for the week is a little over 23 miles, and I managed to hit all of the major food groups. I got my long run in, my speedwork, and my tempo run. That came at a small sacrifice – I didnt get any mountain biking in at all this week. Weather had a big factor, as well as my wacky work schedule.

Today is a scheduled rest day, but I think I am going to try and bang out a slow run after work.