Tranquil Hills

Time: 79:48
Distance: 10.68 miles

W/u: 23:30 for 3.11 miles
W/o: 12 x 1 min hill with jog recovery back to start
C/d: 21:53 for 2.67 miles

The workout on the schedule called for some hill repeats which is something I haven't done is quite some time. The last hill specific workout was back at the beginning of May. I remember gaining a lot of confidence and fitness as a result of that session and hopefully that would be the same for today.

During the long run on Sunday, Nick mentioned wanting to do hills when the time was right. I told him that I had hills planned for Tuesday, but he said that he was sticking to his plan. I guess he re-looked at his training plan and texted me that he was down with some hills. He committed to doing 8 x 30 seconds. Meagan changed her workout from 16 x 1 min hard to 12 x 1 min hill which brought my wolf pack to three.

"I tend to think of myself as a one-man wolf pack. But then I found Meagan and I knew she was one of my own. And my wolf pack, it grew by one. So there were two of us in the wolf pack. I was alone first in the pack, and then Meagan joined in later. And a few weeks ago, when I was introduced to Nick Frank, I thought, 'wait a second, could it be?' And now I know for sure. I just added another guy to my wolf pack. Three of us wolves, running around Myers Park together, in Charlotte, looking for fitness and scalps to take."

Our pack decided to run Tranquil which happens to be a hill that Scott Dvorak told me he used to train on. The hill starts gradual, gets steep and then levels off as it nears Selwyn. It allows you to simulate "running over the top" and not settling at the crest of the hill. My first 6 intervals were supposed to be medium and the next 6 were categorized as hard. Nick ran the first 30 seconds of the first six intervals and then did the last 30 seconds of number 7 and 8.

Splits:
62.05 for .19 miles at 5:18 pace (1:48 rest)
62.31 for .20 at 5:16 (1:50)
61.76 for .20 at 5:10 (1:56)
61.95 for .20 at 5:11 (2:09) *bit of a timing error here due to sweat
47.63 for .15 at 5:11 (2:09)
61.50 for .20 at 5:10 (1:56)
61.71 for .21 at 5:00 (2:00)
62.60 for .20 at 5:11 (2:14)
62.18 for .19 at 5:21 (2:00)
61.85 for .20 at 5:05 (2:11)
60.95 for .19 at 5:17 (2:00)
61.34 for .21 at 4:59. 34:25 total and 4.84 miles

It was huge having someone to keep the pace honest for the first 8 intervals. I got off the line better and maintained my form as a result. Now that I'm analyzing the splits, I like that the rest didn't get too out of control as it stayed pretty consistent at 2 minutes. I had a bad interval in number 11 and just felt terrible. It wasn't a loss of focus, I just didn't feel fast during the middle section of the hill. I wasn't able to pick up the pace halfway through because the first few hills were run so hard. I was glad to just maintain throughout.

It was good seeing Meagan struggle after killing most of her recent workouts. She was clearly exhausted and the conclusion of the workout. Nick had to peace out a bit early so the two of us jogged a longer cool down back toward Freedom Park. Once we were home it was time to jump in the pool for some aqua jogging, stretching and core work. I was inspired by the work put in by Team Cook.

Solo Medium Loop

Time: 57:09
Distance: 8.59 miles
Pace: 6:39
Map

I forget why I ran a bit later in the morning and not with Meagan. But, by looking at the average pace I can tell that I was feeling good. After this weekend's long run, I'm looking to continue with some good efforts this week in preparation for the Blue Points 5k.

I do remember coming in from the run and grabbing a towel, my sandals, phone and aqua jogger belt. I went down to the pool where I actually stretched, did core and threw in a couple push ups for good measure. I even got in the pool to shake out the legs. If you know me, you know that I'm not a big fan of pools or lakes. Oceans are okay. Meagan's coach is big on recovery time being spent in the pool. I'm not sure if there is any science behind it, but Scott Simmons believes that the pressure from being in the pool (legs under water) speeds recovery. Sounds like a bit much if you ask me, but I do know that it certainly doesn't impair one's training. I cooled off with about 5-10 minutes in the drink before getting on with my day.

Pool Jogging

Time: 20 mins?
Distance: doesn't matter

I jumped in the pool this morning for about 20 minutes of light aqua jogging. It sucked. I hate the pool. I did my fair share of pool running in college because of injury.

Another Tester Run

Time: 52:52
Distance: 7.18 miles
Pace: 7:21
Map

Meagan and I ran from the Queens campus this morning because after the run we got in the pool. I was pretty hesitant on the run this morning because the achilles never improved as the miles added up. The pain never got worse, but rather stayed the same. Running uphill definitely increases the discomfort as pushing off isn't fun.

I was sure to stretch well after loosening things up in the pool.

Day Off for Recovery

Time: none
Distance: none

I went to the pool this morning and spent about 25 minutes aqua jogging. It sucked and brought back memories of the workouts Berg used to give at Brown University. I hated the pool and was often relegated to the wet training ground during my first couple of years in college.

I haven't had a day off in many weeks (Jan. 5th) and feel like today was a good one to take off. It was pouring rain this morning and I didn't feel bad when I didn't lace up the boots. Instead I came home and took a long nap. My body is telling me to sleep more and allow for things to recover.

I've been contrast bathing the achilles, icing and massaging all day. It's feeling pretty good right now. I'll run tomorrow and hopefully won't have to alter too much for the rest of the week.

Sideways Down Steps

Time: 23:25
Distance: ~2.5 miles
Aqua Jogging: 20 mins.

I decided to leave the house this afternoon and step on the pain train. I jogged gingerly over to Queens University where I was able to do a bit of aqua jogging. I've been told that the pressure of the water can help sore muscles recover. I'll do anything at this point.

My opening mile on the run was a few tic under 9 minutes and I wasn't about to pick it up. I was content to shuffle along the Sugar Creek Greenway. The downhills are the most painful moments right now as my quads have to absorb the impact fully. It will take about a week for the runs to be enjoyable again. Until then there will be a few light runs, stick massages and hopefully a little stretching.

Casual Miles and Some PM Pool

Time: 59:19
Distance: 8.85
Pace: 6:42
Map

I thought the team was going to run from campus today, but the ended up going out to McAlpine. My loss as I just ran from the apartment and put in some easy miles in Freedom Park. Nothing too troubling about this run.

In the afternoon I ran about a mile before doing some plyos/drills with the Queens team. I also took part in the core routine and jumped into the pool for all of 6 minutes. The drink is something that I do not miss, terrible memories from back at Brown. I'm glad that now I can simply use the pool to stretch out and not try to gain fitness off of it. Sucks to be Meagan.

Extra Miles and the Pool

Time: 42:02
Distance: ~6 miles
Pool: 15 minutes

This afternoon I tagged along for some meetings with Meagan and the Queens team. When all was said and done we laced up the boots and went for a jog on the "Booty Loop." I think it gets its name from the bankers wives who have nothing better to do at 2 pm in the afternoon than go for a jog around a standard ~3 mile loop. I added on a few extra miles before calling it a day, or so I thought. When I got back to the parking lot the team was loading up and heading over to the aquatic center for some aqua jogging. Since I have been hanging out all week with the team I figured that I could use some easy minutes in the water. I spent about 15 minutes in the drink before calling it a session. It felt good to get in the pool and loosen up the legs. My calves definitely appreciated the extra few moments of motion without weight bearing.