Lafayette,CA 
Today
Sunny High 65FLow 53F
  • Temp: 60F
  • Hum: 67%
  • W: 11mph S
SUNDAY
Light rain shower
High 61F
Low 50F
MONDAY
Patchy rain nearby
High 59F
Low 49F
TUESDAY
Sunny
High 62F
Low 52F
WEDNESDAY
Patchy light rain
High 59F
Low 54F
Run #1
  • 03m 52s
  • 0.26 miles
  • 14m 54s /Mi
Run #2
  • 03m 52s
  • 0.26 miles
  • 14m 54s /Mi
Run #3
  • 34m 53s
  • 3.32 miles
  • 10m 31s /Mi
Sport
  • Stretching
  • 15m
Nice skill run today. I was very worried about the hip--but generally it was ok during the run.

I need to spend time on the foam roller.

Strength
  • 30m
Sport #1
  • Stretching
  • 15m
Sport #2
  • Walking
  • 10m
Happy Mothers Day to all Mothers.

My right hip was giving me problems today. Crap--I was hoping this was done.

So, I started a hip strengthening program.

Sport
  • Walking
  • 15m

Sport
  • Stretching
  • 10m

Run
  • 38m 43s
  • 4.04 miles
  • 09m 34s /Mi

Tempo workout 3 x (8:45 for 0.5M, 8:30 for 0.25, 200 meter recovery). Intervals (8:45, 8:23, 10:08, 8:44, 8:29, 10:29, 8:49, 8:27)

Run
  • 50m 16s
  • 5.00 miles
  • 10m 03s /Mi
I did a quick recovery run post work, simple Z1 effort.

Run #1
  • 03m 48s
  • 0.25 miles
  • 15m 11s /Mi
Run #2
  • 55m 10s
  • 5.26 miles
  • 10m 29s /Mi

5 strides (7:11, 6:12, 6:21, 6:25, 6:32), 4 X 0.5M (8:20, 8:28, 8:31, 8:30) 4X200 meter (7:40, 8:39, 8:00, 8:02)

Today restarts my running! Good track workout. My arch was very sore from the race over the weekend--but I got it done. I backed my vDOT score down to 38 -- which is purposeful slow until I can get some volume under my belt and retest.

wieczynski's Training Log


 May 2014 
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