CH Runners
Running => Running => Topic started by: kevin871 on July 19, 2018, 01:35:48 PM
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10 miles
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Sprint workout today! My first track workout in over a week, and I was a little nervous how my hips and legs would hold up. But everything's fine.
Jog 800m, then 20 minutes dynamic and plyo stretches (high knees, butt kicks, Mach A and B skips, grapevines). Then 5 x 40m strides of increasing intensity, hitting top speed on the last one. Then the workout:
5 x 200m @ 85-90% top speed (34-35 secs), 200m rest. Legs were fried by the last one, which was only 38 secs, so I focused on form.
jog 800m cooldown.
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Weights
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3 miles on a TM
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Recovery run 8K.
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50 minute swim
Hour run
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The rains came through and dropped the temperature.
Fairly humid though.
Decided to take advantage and try a time trial.
Settled on 5k, cut it to two miles when my throat started closing up
Miles in 7:12, 7:11
Fastest two miles in 8 years.
Could have been a little faster.
5k equiv of about 22:50
Fairly fast is now fairly easy.
As long as the weather cooperates.
Right achilles is still a little sore at the start of the runs,
Jog for about 4 minutes, walk for 5 minutes, and it's better.
need to be a little careful
Seven years ago a sharp pain across the top of my left foot would go away after 4 or 5 minutes of running,
until the stress fracture became a fracture fracture.
This isn't that sharp of a pain, and its not really the bone, probably the tendon.