Training in Montana

Thought I would do 5 today at lunch, but when I got to the Y locker room I decided to do Boot Camp instead. I think it was a wise choice. We warmed up with a run around the block and normally I'm one of the top people. I let just about everyone pass me today, and that was hard, but it was where my legs were. Mid way through the workout we ran around the block again and I was much faster, being warm, but had no oomph. To be expected, but it confirmed to me that my plan for this week of 42 miles was way exorbitant. Maybe 25-30 miles is a more likely plan, but even if it's less than that I'll still feel good about it. The legs are definitely still healing.

And on another note, the barn cat we got last year and forgot to spay (since we rarely see her), decided to give birth last night on the deck by our master bedroom at 11:30 PM. We knew she was ready to have her babies, but why couldn't she have done it during the day? Honestly. Anyone want a kitten?

I think my legs are (mostly) back. Boot camp yesterday was a good thing. Did my 6 mile out & back this morning, and the legs felt mostly normal, and I had some speed back without even trying. At the turnaround I was in the 7:30s without trying, and the rest of the way back was between 7:30s to 7:50s with no pain. A little stiffness and tiredness but no pain. Very encouraging.

AP: 8:24

5 miles this morning, a bit warm and humid for 6 am in my neck of the woods, 65F and 63% humidity. Felt pretty good. Legs tired and sore from Boot Camp, still sluggish from the 50K, but getting better. Took it nice and easy. Paces on the way up were in the mid to high 8s, on the way down in the high 7s to low 8s.

AP: 8:40

45 minute "tempo run" in the heat that probably wasn't really a tempo run. Warmed up for 1 mile, then did 3 miles at marathon pace, then slowed down until I hit 45 minutes. I forgot to look up tempo run before heading out the door, so I winged it. Based on my reading I should've warmed up for 15 minutes, did 15 minutes at a hard but sustainable pace, then cooled down for 15 minutes. Oh well, it was a good workout in 80F temps which is good heat work for me.

Pace for middle miles: 7:23, 7:20, 7:26.

Afterwards at the gym I talked to a guy who is a former Weber runner, Trent (last name)?. He lives in Billings, works as a lawyer, and he put together the winning Ragnar team with his old teammates. He said he's only in 6:20 shape right now so he was the driver and team captain, but they rocked a 5:45 pace so they could beat BYU's time from last year. He was disappointed BYU didn't show up with a team. Maybe in 2014.

6 miles this morning. Feeling some niggles, so maybe doing too much too soon. Right outer calf muscle a bit sore before heading out, which is my shin splint spot that I haven't felt a niggle in months. Left hamstring a bit sore during my run, and I did feel it earlier this week and it's definitely a remnant of the 50K. Right bottom of foot sore, where the arch starts closest to the heel. My tempo run yesterday was probably a bit much. I'll roll things out tonight, take it slow tomorrow and take an ice bath afterwards.

AP: 8:35

No run today. Giving my body a couple rest days to heal up.