Sunday, Rest or cross training
Monday, General aerobic + speed 8M w/ 10x100m strides
Tuesday, Rest or cross training
Wednesday, General aerobic 10M
Thursday, Rest or cross training
Friday, Recovery 5M
Saturday, Medium-long run 13M w/8M @ MP
Weight: Still 179. At least I made it through Thanksgiving week without getting any fatter.
Health: Both Piriformis muscles are sore. Stretching helps.
Sunday - Scheduled rest day from running. I did one set of stretches for the Piriformis, some push-ups (2 sets of 30) and went for a slow 3 mile jog with Cindi and Copper. We drove down to Little Bennett Park and hit the trail.
Of the three of us, Copper easily had the most fun. He trots along beside us with his doggy grin on display as if there is nothing in the world he enjoys more. As problematic as he can be at home, when we are out he is very obedient. When other people are on the trail, he falls in beside me without needing to be told. I always place myself between him and other people or dogs that are on the trail and he knows that he isn't allowed to go say hi. For the most part, he shows no interest in other people but he will sometimes show interest in other dogs. Occasionally I will have to remind him to heal but that isn't necessary very often.
When we get home he is typically more affectionate than normal for about an hour or so. I guess dogs get an endorphin buzz from running just like people do. Unfortunately the buzz doesn't last and he eventually reverts to his anxious self.
Monday - This workout is challenging. I ran seven miles at relaxed pace and then did the strides. By the time I was half way through I was pretty well spent. It's difficult to focus on proper form after you reach the point of exhaustion. I tried.
Tuesday - This was a scheduled rest day (SRD) from running. I was grateful for that because it was raining steadily most of the day. On my lunch break I jogged over to the covered picnic area on campus to do my PT exercises. I'll try to describe those:
The first exercise is to stand on one foot about a 18 inches away from a picnic table. Bending at the knee, you extend the raised foot behind you in a straight line while you reach out and touch the bench of the picnic table with your hand. I do two sets of 20.
The next exercise is simply to stand on one leg and slowly sit on the bench. The idea is to do it slowly and in a controlled way. I do two sets of 10.
In between those sets I do push-ups and crunches. I did 80 push-ups and 50 crunches.
After work I went to the gym with Cindi. I did some stretches but got bored while waiting for her to finish her workout so I ran 2 miles on the Treadmill.
Wednesday - This is the dreaded mid-week "medium long" run. I don't know if everyone dreads these, but I do. Trying to carve out 90 minutes to run on a weekday is tough. This time of year, with such little day light, it gets harder to make it work. For me, the choice is either get it done before work or on my lunch break. I don't run after work very often. The weather forecast for today made the choice easier; rain early but clearing skies by lunch time. So I took a long lunch to run and will make up the extra 40 minutes at the end of the day.
The run itself was OK. I've run around campus so many times that I know the distance between most areas by heart. Since I don't really care for running in circles, the challenge is to find a route that doesn't repeat too many times. I struggled with some mental fatigue and kept second guessing my route.
Should I do the walking trail twice? I hate the walking trail, it's hilly and the pavement is in terrible shape. Maybe I'll just go do the one mile loop out on New Hampshire Avenue a bunch of times? Then I won't have to think about it. I hate doing loops, screw that. etc, etc...
Those inner conversations can be maddening after a while. That's one of the reasons I enjoy running on the towpath so much. For a 10 mile run I run 5 miles out and then turn around. Zero thinking about the route which leaves me more time to obsess over my pace and other shit that doesn't matter.