This week, my plan was to take it easy from XT and simply let the body recover and just focus on running. Next week I'll head back to the gym and torture my body as much as possible.
Monday -
Well a new day and a new week to start off this Labor Day. I figured I would get in a semi long run (8-10 miles) since I did not get one in yesterday (read post here). There was some storms in the area but I figured I could get in at least 8 if any storms popped up (it is Texas, wait 5mins and it can go from 99 degreess to 68).
I arrived at the Rockwall Running Center (RRC) to see if anybody was there. In all fairness, it was 0445 and no one was there. In fact, I was the first vehicle there! I checked the radar on my Yahoo Weather App (Best weather App around) and all was clear, so I headed out. When I hit my 3 mile split, lightning was becoming more frequent (this guy doesn't run in lightning...overly cautious) and the air quality just plummeted. So I headed on back on the same route.
** Side Note: Saw some suspicious people in some bushes and apparently I frightened them because I was coming back, I see them in the distance moving from one location to another. I approach the new location and a car is taking off. So who hides in the bushes at 0500? Hmmm.
Anyway, as I was nearing the RRC (about a 1/2 mile away) there was a bright flash that lite up the sky which followed with a nice rumble about "8 Mississippi" away. My run was going to be cut short to 6 miles. This was a good thing, because the sky's opened up and the rain and lightning followed. Ran in my Mizuno EVO Levitas (you can read my show review here).
No afternoon workout just focused on some foam rolling as my legs were extremely tight.
Tuesday -
Meet up with my RRC group for Tuesday Track! My quads were pretty knotted up, probably from my Sunday workout (can be seen on my previous post) and with today's workout (4x800m w/ 400m recovery) I wasn't sure how my times would be (would like to avg 3:00). After our 2 mile warm-up, I really wasn't feeling like I was capable of today's workout. I stretched the quads and hammies by doing some light drills and pick-ups. I told myself it's only 4 and hoped that a fast run will warm up the muscles. The first 800m was tough but controlled and the next three felt a little harder. I kept telling myself "one more" and focused on breathing and leg lift. I completed the workout with the following times (3:01, 2:58, 2:57, 2:56), pretty consistent.
No afternoon workout.
Wednesday -
Today was a nice recovery run with the group. My legs are feeling pretty good but still a little tight. Something is off so I have an appointment with the crew that helped me the first half of the year get back in alignment through Functional workouts and movements. Before I get to that, ran 8 with the group in my Inov8 Road-X-Treme 178
Monday -
Well a new day and a new week to start off this Labor Day. I figured I would get in a semi long run (8-10 miles) since I did not get one in yesterday (read post here). There was some storms in the area but I figured I could get in at least 8 if any storms popped up (it is Texas, wait 5mins and it can go from 99 degreess to 68).
I arrived at the Rockwall Running Center (RRC) to see if anybody was there. In all fairness, it was 0445 and no one was there. In fact, I was the first vehicle there! I checked the radar on my Yahoo Weather App (Best weather App around) and all was clear, so I headed out. When I hit my 3 mile split, lightning was becoming more frequent (this guy doesn't run in lightning...overly cautious) and the air quality just plummeted. So I headed on back on the same route.
** Side Note: Saw some suspicious people in some bushes and apparently I frightened them because I was coming back, I see them in the distance moving from one location to another. I approach the new location and a car is taking off. So who hides in the bushes at 0500? Hmmm.
Anyway, as I was nearing the RRC (about a 1/2 mile away) there was a bright flash that lite up the sky which followed with a nice rumble about "8 Mississippi" away. My run was going to be cut short to 6 miles. This was a good thing, because the sky's opened up and the rain and lightning followed. Ran in my Mizuno EVO Levitas (you can read my show review here).
No afternoon workout just focused on some foam rolling as my legs were extremely tight.
Tuesday -
Meet up with my RRC group for Tuesday Track! My quads were pretty knotted up, probably from my Sunday workout (can be seen on my previous post) and with today's workout (4x800m w/ 400m recovery) I wasn't sure how my times would be (would like to avg 3:00). After our 2 mile warm-up, I really wasn't feeling like I was capable of today's workout. I stretched the quads and hammies by doing some light drills and pick-ups. I told myself it's only 4 and hoped that a fast run will warm up the muscles. The first 800m was tough but controlled and the next three felt a little harder. I kept telling myself "one more" and focused on breathing and leg lift. I completed the workout with the following times (3:01, 2:58, 2:57, 2:56), pretty consistent.
No afternoon workout.
Wednesday -
Today was a nice recovery run with the group. My legs are feeling pretty good but still a little tight. Something is off so I have an appointment with the crew that helped me the first half of the year get back in alignment through Functional workouts and movements. Before I get to that, ran 8 with the group in my Inov8 Road-X-Treme 178
My afternoon session would entail some PT and functional movements that have helped rid me of my IT band and Psoas issues. The guys at Synergy Athletic Performance have helped and educated me on ways to keep me pain free and optimize my athletic potential through functional strength training movements that although may seem simple, have challenged my core and imbalances in making me stronger then before.
We first started out with some foam rolling as we discussed what's going on with my legs. Then we went right into 5 mins of full body resets which consist of McKenzie Exercises for breathing, head turns and low back, lying full body turns (harder then it sounds), Bird Dogs, dead bugs and marching.
Then the work out itself was 5 sets of partial Turkish getups w/ 35lb kettle bell (kb) and hip thrust, 1min plank with one leg up, Turkish kick outs, walking lunge with one 35lb kb in one arm in one direction the other arm coming back, 5x pull-up with 30lb sandbags.
Thursday -
Legs feel pretty good, so was a little excited of today's run with the RRC. Today was an 8 mile run with a 15min warm-up and 4 miles of 30sec Fartleks at 5k pace with 1min recovery then cool-down. I know, funny name but it's a serious workout.
We first started out with some foam rolling as we discussed what's going on with my legs. Then we went right into 5 mins of full body resets which consist of McKenzie Exercises for breathing, head turns and low back, lying full body turns (harder then it sounds), Bird Dogs, dead bugs and marching.
Then the work out itself was 5 sets of partial Turkish getups w/ 35lb kettle bell (kb) and hip thrust, 1min plank with one leg up, Turkish kick outs, walking lunge with one 35lb kb in one arm in one direction the other arm coming back, 5x pull-up with 30lb sandbags.
Thursday -
Legs feel pretty good, so was a little excited of today's run with the RRC. Today was an 8 mile run with a 15min warm-up and 4 miles of 30sec Fartleks at 5k pace with 1min recovery then cool-down. I know, funny name but it's a serious workout.
Starting off, I was feeling pretty good especially once we came out from a hill. My legs felt light and ready for some work. Once we hit 15mins I still felt like I needed a little more time but knew that the pick-ups would warm me up quickly. The first few Fartleks we ran, I was feeling good and my pace showed it (refer to pic).
We often say that the workout itself doesn't begin until you last few repeats/reps/sets. If you're feeling the workout in your first few reps, you're either over-reaching (running out of your element) or physically not prepared for the workload. Today, I was feeling this workout in our last mile of Fartleks which I knew I was running under control and at a perfect pace. Once I realized I had been running at an ideal pace (even though I had no idea what pace I was actually running during the fartlek), I felt a sensation of accomplishment that made me just push more. This was a great feeling.
We often say that the workout itself doesn't begin until you last few repeats/reps/sets. If you're feeling the workout in your first few reps, you're either over-reaching (running out of your element) or physically not prepared for the workload. Today, I was feeling this workout in our last mile of Fartleks which I knew I was running under control and at a perfect pace. Once I realized I had been running at an ideal pace (even though I had no idea what pace I was actually running during the fartlek), I felt a sensation of accomplishment that made me just push more. This was a great feeling.
The hardest part of this run was actually the cool-down where we are jogging back to the club. I could go into why slow running is beneficial but that's another thread or you can simply Google "Advantages of slow running" and get a plethora of info for your reading pleasure. So I will say that after a hard/fast workout your muscles suffer micro-tears(hence why you get sore after workouts) and slow running allows for more blood flow/oxygen to be fed to those damaged areas. In today's case it wasn't that we were not happy to just take it easy but when you go from a 30sec on, 1min off workout to a continuous slow jog...it becomes mind numbing.
No afternoon workout.
Friday -
Typically my RRC buds and I run hills on Friday. Today, it was up for discussion as to what we were going to do. After yesterday's workout, some of us (myself included) wasn't to sure if the legs could handle hill repeats so a flat route was suggested. That suggestion was quickly turned down and hills were still on top of all of our minds since last week it was discussed that we should run my infamous route in Rockwall that many people (who have ran it) shiver at the name. It's a nice 8 mile loop I created 2 years ago that contains switchbacks, hills and more hills. It has been said, that when heading out on this route if you hate hills, you will come back loving them because of the challenge and confidence it gives you. See, I am the coach and runner who loves to run hills so this route was named after me and it's called Hemmer Hills.
No afternoon workout.
Friday -
Typically my RRC buds and I run hills on Friday. Today, it was up for discussion as to what we were going to do. After yesterday's workout, some of us (myself included) wasn't to sure if the legs could handle hill repeats so a flat route was suggested. That suggestion was quickly turned down and hills were still on top of all of our minds since last week it was discussed that we should run my infamous route in Rockwall that many people (who have ran it) shiver at the name. It's a nice 8 mile loop I created 2 years ago that contains switchbacks, hills and more hills. It has been said, that when heading out on this route if you hate hills, you will come back loving them because of the challenge and confidence it gives you. See, I am the coach and runner who loves to run hills so this route was named after me and it's called Hemmer Hills.
As you can see from the pic, we hit several hills or what some people in mountainous ranges would call "nice inclines". I have used this route when coaching runners for the NYC Marathon, Boston Marathon, Houston Marathon and California International Marathon. I have obviously used this route myself but we limit the use of this route as it can blow you up if you are not careful. Form is of the essence when running hills and this one has a good blend of short and long "inclines".
So Barron, Gregg, Jim, Fernando, Carrie, Jodelle, Vanessa and I headed to Hemmer Hills and ended up having a fantastic run. The RRC has some of the best people in the area and I appreciate everything that this club is and stands for.
After we came out of Hemmer Hills, Carrie and Jodelle decided to play a "joke" on us. Little did they know, that since this RRC crew is a little off its rocker, playing a joke that we are going to run a hill repeat back-fired on them. The whole crew hit one more repeat for good measure (Thanks Carrie and Jodelle) and we headed back to the club. Ran in my Inov8 Road-X-Treme 178
No afternoon workout.
Saturday -
I took an unexpected day off which I welcomed with open arms and relaxed legs.
Sunday -
Met with Luke's Locker Road Kill Runs group out at Northshore Trail in Flower Mound, Tx. This trail is home of the Rockledge Rumble held in early November. Today, my plan was to just run for 2 1/2 hrs on the trails and break up the monotony of running on the roads. The Luke's people brought out demo shoes to try on which where the Nike Terra Kiger, still a little narrow for my taste, soft feel, great upper and 4mm drop. I ran 9 mile in the shoe and it responded well in the early stages of my run but towards the end, I developed some sharp pain in the bottom of my right foot. Luckily, it was at the end of my 9 mile (1:30 time on feet) then I switched to the Skechers GoBionic Trail shoe. This shoe disappeared on my feet. Soft feel, wide toebox, luggy sole, and 4mm drop with the insole (zero drop without). I ran for another hour (got in 5 miles) and my feet were simply happy. This is a great trail shoe!
No afternoon workout. Football time!
So the week went really, really well. I listened to my body and pushed it just enough to want more. I probably should have ran on Saturday but then I may not have had such a good run on the trails. Nonetheless, recovery is a good thing no matter if you take a day off or simply run some easy miles. It's your body's way of getting stronger...you just have to be smart about which direction you choose.
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
So Barron, Gregg, Jim, Fernando, Carrie, Jodelle, Vanessa and I headed to Hemmer Hills and ended up having a fantastic run. The RRC has some of the best people in the area and I appreciate everything that this club is and stands for.
After we came out of Hemmer Hills, Carrie and Jodelle decided to play a "joke" on us. Little did they know, that since this RRC crew is a little off its rocker, playing a joke that we are going to run a hill repeat back-fired on them. The whole crew hit one more repeat for good measure (Thanks Carrie and Jodelle) and we headed back to the club. Ran in my Inov8 Road-X-Treme 178
No afternoon workout.
Saturday -
I took an unexpected day off which I welcomed with open arms and relaxed legs.
Sunday -
Met with Luke's Locker Road Kill Runs group out at Northshore Trail in Flower Mound, Tx. This trail is home of the Rockledge Rumble held in early November. Today, my plan was to just run for 2 1/2 hrs on the trails and break up the monotony of running on the roads. The Luke's people brought out demo shoes to try on which where the Nike Terra Kiger, still a little narrow for my taste, soft feel, great upper and 4mm drop. I ran 9 mile in the shoe and it responded well in the early stages of my run but towards the end, I developed some sharp pain in the bottom of my right foot. Luckily, it was at the end of my 9 mile (1:30 time on feet) then I switched to the Skechers GoBionic Trail shoe. This shoe disappeared on my feet. Soft feel, wide toebox, luggy sole, and 4mm drop with the insole (zero drop without). I ran for another hour (got in 5 miles) and my feet were simply happy. This is a great trail shoe!
No afternoon workout. Football time!
So the week went really, really well. I listened to my body and pushed it just enough to want more. I probably should have ran on Saturday but then I may not have had such a good run on the trails. Nonetheless, recovery is a good thing no matter if you take a day off or simply run some easy miles. It's your body's way of getting stronger...you just have to be smart about which direction you choose.
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
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