The week in workouts: August 27-September 2, 2012

Trying to get back into this routine–posting a weekly recap of my workouts.  At least it gives me a chance to assess the week, and hopefully it will begin to establish a sense of accountability that I’ve been sorely lacking.

Totals this week:

  • Running:  6 runs, 67 miles, just over 11 hours
  • Riding:  0 rides

All running this week.  My bike is in the shop for a replacement of both derailleurs and a hub adjustment.  Some of the roads in my area are rough so my bike takes a pretty good pounding, and with the crappy humid weather the derailleurs just siezed up.  It isn’t fun going up hills in the big chain ring, so I decided to get it fixed.  I’ll be without it for another week, so next week will be all running again.

Monday (August 27)

10 miles.  Went down the hill to Middle Valley (I live between two “mountains”), then on the flat Columbia Trail through the valley to Schooley’s Mountain park.  Back up the hill and home.  MAF intensity.  Felt very awkward today, like I didn’t know how to run.  Legs were heavy.  I’m guessing a lot of that came from the week I took off after Pikes Peak.  Humid as always this time of year…close to 100% humidity and near 70 degrees makes for some nasty conditions.   1 hr, 45 minutes

Tuesday (August 28)

8 miles.  Extended neighborhood loop.  MAF intensity.  Did not feel as awkward as yesterday, but still heavy legs and slow.  My right heel is still hurting and has been for months now.  It isn’t enough pain to cause me to stop, but it is nagging and annoying.  Still humid and warm.  1 hr, 20 minutes

Wednesday (August 29)

0 miles.  I stayed up late the night before, got up late and got behind work early.  Ended up spending 60-90 minutes in the afternoon splitting wood.  Good workout there but was disappointed that I didn’t run.

Thursday (August 30)

17 miles.  Through an area called Little Brook and a nature preserve called Teetertown Ravine.  I think Teetertown Ravine is probably my favorite place around here to run.  Low traffic, quiet and peaceful, nice hills, good scenery.  Weather had cooled and was quite nice.  2 hrs, 34 minutes.

Friday (August 31)

7 miles.  Of all the workouts this week, I was most proud of this one.  I stayed up late last night and got up late again.  I did a quick email check and found a barrage of emails in there.  This was one of those days where I could have easily convinced myself that I needed to skip the run and get started on work.  That would have led to a bad day.  I had tons of these in the past 12 months, and I’m working hard on that mental stuff.  So I forced myself out for a neighborhood loop.  Ended with hill sprints (20 x 6 seconds).  The hill was short (shorter than I remembered) so I did more sprints.  Wasn’t a great workout but I was happy to just get out the door.

Saturday (September 1)

19 miles.  Covered about 23 miles total, but I walked about 4 (including the last 3).  I tried out a new set of trails which ended up being really nice.  Shady, scenic, quiet, peaceful, nice mix of hills and flats.  My desire to explore the trails led me to go a bit farther than I planned and I bonked pretty good on the way home.  Light headed, no energy in the legs.  I only brought water with some electrolytes, so I may have been  a bit lacking in fuel.  Started out at MAF intensity but ended up walking.  I also went off trail late in the run and ended up hiking a pretty steep section of mountain.  I wasn’t overly upset about that–I’ve been wanting to do more of that, just not 3.5 hours into a run.  The weather was crap too–80+% humidity and temps in the low 70s.  Lucky I was in the shade for most of the run.  3 hrs, 6 minutes running, and about 4 hours total.

Sunday (September 2)

6 miles.  Warm-up then 8 x 1/4 mile downhill repeats.  These were moderate to high intensity.  I knew that high intensity would be hard to sustain (I’m not fit enough right now), so I concentrated on cadence and form.  I stopped when I felt my legs getting too weary to perform well.  Plus, I logged a lot of running miles this week and I’m being careful to avoid injury.  Quarters were 69, 68, 70, 69, 69, 74, 76, 76.  These are not good numbers, but I didn’t expect them to be.  I’m just not fast right now.  Nasty weather.  Low 70s with humidity close to 100%.  I actually showered (we’ve got an outside shower which is pretty cool) and jumped in the pool after this.  The 76 degree pool water helped me cool off pretty quickly.

Overall a solid week.  A good mix of different runs.  Something to build on.

I’m in a bad habit right now of staying up late and getting up late.  Of course I try to justify it by saying that I’m going to work at night, but I end up wasting time.  Work has been slow the past few weeks, so I’ve been able to get away with it.  But now that we’re hitting September I need to get back to my early bedtime and early rising.