dedication, perseverance, self-discipline

My calf tightened up just a little bit this morning, and it was probably safe for me to run a full 10 miles, but as I was already scheduled to be a lab rat today I decided that it would be wise to cut the distance short in the morning.  So, I only ran 6 miles in 48:41, and in the afternoon I performed a study on the anti-gravity treadmill, and ended up with 2.6 miles more for a total of 8.6 miles on the day.

I ran to school this morning, and ran my first real speed workout in about 2 weeks.  I have decided that the calf issues I am having have little to do with the rest I get, or how fast I run, so I figure that I just need to train like everything is normal and back off if there is any discomfort.  So, I decided to run 2 x 2 "miles" hard followed by some short sprints at the end of the run.  If the calf felt good I would keep going, and if it hurt I would back off and run easy the rest of the way.  

Anyhow, the distance between major intersections in Vegas is approximately 1 mile, and after a mile warm-up I began my first 2 "mile" repeat, meaning that I ran from one major intersection, went through the second, and finished at the third.  This gave me a decent stretch of road with only 1 stop light in the middle.  Splits were 4:45, 4:39 for the first repeat (so, a little less than 2 miles total, but not by a lot) and I was able to get through the only stop light without any interruptions.  I took a 1 "mile" rest after the first repeat, and then began the second repeat running splits of 4:57, 5:10.  The second repeat had 3 lights, and I ended up needing to stop at 2 of them (one halfway through for about 30sec, and one about 3/4 into it for 3-5sec).  The last "mile" of the second repeat probably gives me the best indicator for how fast I was going, as this was the closest to a true mile that I ran.  So, I would guess that I was averaging 5:10-5:15 pace for the bulk of the time I spent running hard.  I was pleased with how my calf felt, as there was no tightness or pain, and I was able to run the short sprints at the end of the run as well, without any pain.  57:25 total time for 8.6 miles.

PM:  I ran part way home, and then had Kimia pick me up, because I was late getting out of school, and I didn't want to come home any later than I had to.  Total of about 5 miles in about 38:00. 

I ran to school this morning.  I kept the pace slow, and finished in 1:08:29.

PM:  I ran home from school.  Kimia picked me up shortly before I made it all the way home, so only 6.8 miles on the way home. 

During the run to school this morning I decided to run some "400" repeats.  I ended up running   4 x approximately 80 seconds (stop lights shortened one, and I forgot to stop on another) during the run at what felt like 72-75 second 400 pace.  Near the end of the run I ran a "fat" mile.

PM: I ran to the library instead of running all the way home, because Kimia was already there, and we decided to meet there instead of at home.  6 miles from UNLV to the library.

I ran on the Pittman wash this morning.  I was in a little bit of a hurry to get home, so I kept the pace a little quicker than normal, and finished in 1:10:08 for 10 miles.

I got out late this morning because I had a late day yesterday due to Kimia losing her wallet (luckily we got it back, but minus the cash inside).  It has not been as hot lately, so I thought I might be able to handle the heat alright.  Just to be safe I drank some cold water before leaving the house, and then stopped at water fountains at approximately 4.75, 9.25, 13, and 14 miles.  At 14 miles I started a speed workout on the track at Green Valley High, with a goal of running marathon pace for 5 miles.  However, despite my attempts to stay hydrated the heat really got to me (it was 97 degrees outside) and while I never faded terribly and stayed relatively close to goal pace throughout the tempo, I decided to pack it in after 2.5 miles (800 splits of 2:41, 2:41, 2:39, 2:40, 2:43).  I then ran easy for a bit, and after getting some more water I ran one last 400 in 1:14 to finish the workout.  I then ran home to finish up 18 miles.  Total time of 1:43:45 for the first 14 miles, 13:24 for the 2.5 mile tempo.