>> Saturday, August 28, 2010
10 days ago is when I did that hard hilly run. It was the next day that my heel was telling me to ease back a bit. I babied it, and was able to do my foggy hard run last weekend at my parent’s house in southern Minnesota last weekend.
I had an easier run early this week, and then 2 hard runs on Thursday and today (Saturday).
Thursday’s Workout: 8 x 3 minutes HARD. This didn’t sound so bad at first glace. Then I realized that that HARD time and the EASY time would add up, and I’d be running quite a while. I ran straight through for 1:09:57, and it was HARD to not stop and walk for a moment after intervals 6, 7, and 8. All-in-all, it was 10 miles of straight running. And my heel felt OK!
Saturday’s Workout: long run with 2 x 10 minutes HARD near the beginning. I woke up today with an achy heel. It wasn’t bad, just “annoyed.” I was worried about my upcoming 75:00 run. I stretched it well, massaged it a little, and made like a baby and headed out.
I don’t run with a Garmin or anything, so I had no idea how far I’d be running over those 10:00. I started at one of my mile markers so I’d at least have a 1 mile split. That split was 5:50, so I knew I was moving well! Post-run, I mapped it out, and I had gone 1.69 miles over those 10:00 - that’s an average of 5:55 / mile.
After a few minutes of easy running, I had another hard 10:00 to do. Mapping that run out afterwards, I found that I went 1.70 miles. CONSISTENT!!! Awesome!!
North to south, with a little loop back at the southern edge.
With everything tallied up, I ran 11.13 miles in 1:15:09.
I got home, stretched a bit (my heel was just a LITTLE sore, but it held up well!!), and then got ready for an ice bath:
All the ice in my fridge, 6 small Rubbermaid containers of ice, and 1 large Rubbermaid.
Becoming one with the ice.
The ice cubes melting and big ice blocks out of their containers.
Seriously, my swass is like crack to her.
Only, as you can see, it doesn’t suppress her appetite like crack would.... ;)