TGIF everyone! That is not exactly what I am excited about, but it's a nice fact I suppose. Fall, or more importantly winter is finally here in the Sunshine State, woohoo!!!!!!
Temps this AM were 51* at 5am, and predicted 44* for tomorrow's first post-marathon long run! I have honestly forgotten how to dress for this weather- I spent most of last winter sweating to death from being over-dressed for many of my cold yet super-sunny runs. Are shorts appropriate for 44*, I haven't seen a number like that since maybe early February????
Since it is getting to be cold out, I also decided that I needed to make sure my dog was well equipped for winter. While out running errands one night this week, a fuzzy red item caught my eye, and I decided that since my poor Peachie was deprived and did not get to dress up for Halloween, I made sure that she would get to be the cutest ever Christmas pup...
Yeah she pretty much hated this thing, but it is SO cute! It is fur lined AND has a hood, you can't beat that!
So an ITB update, it seems to be doing better I guess. It was making itself heard at the track Wednesday night, but nothing I couldn't handle, I kept bringing my paces down and by the end of each interval it was feeling better, the longer I went the better it felt- weird right???
My coach had my put this stuff along my IT band that I thought was kind of like icy-hot, when I asked if that was what is was, he said kind of, but more just the Hot. I did my entire workout and my leg felt good with no major pain, but the second I finished and climbed in my car, my leg was on FIRE!!!!!!! Again, no pain, so I suppose we could call it a win, but not sure I will be trying that method again.
Wednesday's workout was 5x1000 with 200RI.
Warm-up: 3.15 Miles- 29:14 (9:15, 9:13, 9:21, 1:24 (9:29pace))
I felt good during the warm-up, it was cool out and cloudy, and not once did I feel like I was pushing, maybe the cool weather really does do wonders for your pace!
4x1000: Goal times 4:45-5:30
5:24, 4:51, 5:16, 5:12
So I only did 4 intervals instead of 5, better safe than sorry this week, but my times were all over the place. I started slow because I had no idea how it would feel, and to be honest the first one hurt the most. For #2 I hit the pace I am supposed to for that distance, and toward the end my right hip started to ache, so I decided to back it off for the last 2. I kept it respectable, but didn't try to kill it. The recoveries were perfect, I was ready to go as soon as I hit the start line again, even though most of the other were trying to walk and take a longer break, I guess all the distance training pays of somewhere.
1/2 mile cool down: 4:57 (9:58 pace)
Total 6.5 Miles
Not too awful for the first track workout back, but it was certainly not pretty, actually really ugly, but I feel good about it, I knew a week off would not make everything easy. As intructed I took Thursday off after running 3 days in a row.
I was going to get up and run a few easy miles this morning, but I woke up late, I blame the cold, and getting in everything this AM was just not going to happen. Determined to stick to my strength training schedule I did get in my weights this morning, so that make 3x this week as scheduled, I am so proud of myself that I actually did it! I don't remember the last time I actually lifted 3 days in one week!
I am planning a long run tomorrow 10-12 miles. I am wanting to do 12, but we will see how that pans out, but double digits is a must! I may try to get in some missed miles Sunday, but may just rest since next week is back to the real mileage, I hope the IT band holds up, I have been foam rolling and icing it to death, avoiding, heels, stairs, and anything else that may aggrevate it more. Thanks for all the suggestions, they all seem to be working!
Good luck to everyone racing NYC this weekend!!!