Last Monday (7/16) I was able to get a trail run squeezed in during my last minute errand run. I ran again at Concord Park near my house and followed a route that was almost on the perimeter of the park, running on the trail along side of the river.
There has been some new routes cut in the interior of the park and so I need to bring a map on day to pencil in and try to figure out the distance of the legs. There is one map of Concord Park online, but it is a little outdated and not extremely helpful in determining distances if you don’t follow the loops. For Example, it’ll say 1.31 mile loop, but I run only on part of the loop. I did have a map that had my notes on it, but I can’t find it… so I need to recreate it.
Although my estimated average pace doesn’t show it at 10:17 min mile, I did feel faster on the trails. And Concord park isn’t easy either so I am not unhappy with my pace. I just want a good feel for the pace so I know when I am improving my time.
But what I don’t get is why I haven’t come out of there with MASSIVE poison ivy. I run the single track (about 1′ width) and there is poison ivy ALL over the place on the ground. I also run shirtless and there are spots where the ivy is growing on the trees. I guess the sweat is acting as a great barrier.
During my trip to Dallas I did not get a chance to run. But who cares… if you didn’t know this already, it’s a tad bit warm in Dallas. And although this MP3-Wearing-During-a-thunderstorm Danger boy would run during the noon heat in Texas, I passed. But, I did walk a TON! And I was a little sore from the dashing I did during paintball too.
Monday, as I tried to get back to a normal routine, I placed myself out on the track to run some 800m intervals. I told Susan (who I am coaching for her December marathon) that whatever interval workout I conjure up for her will be my following workout the next Monday.
My goal time for the 800m was 3:45 for 2 laps around the track and I nailed the 800m paces (3:44, 3:47 and 3:54) before I moved on to 100m Strides for a workout close. Strides are the classic “windsprints” and INCREDIBLY beneficial. I managed 4 strides before heading back to the aquatic center. I was a little sore on Tuesday, but it was the good soreness that you get after a good workout.
I didn’t get to run again until Wednesday (today) and I had to keep it an easy run. Since I didn’t run for a week, I would be too tempted to take an easy run and turn it into a Tempo run in 1/4 mile. So the pace for my Wednesday runs should fall between 9:00 and 9:20 minutes per mile based on my training paces for a 3:45 marathon.
I was really feeling the benefits of the 10 mile run from 2 weeks ago during this run. At no time did I feel tired, wornout or had to slow down because of a hill. I almost kept my pace the entire time:
Mile 1: 9:06 BAM
Mile 2: 9:01 BAM
Mile 3: 8:40 Oops, a little fast
Mile 4: 9:05 BAM
So, the runs this week have been awesome. I’ll run twice tomorrow… once at lunchtime and then again with David Incognito at 5pm for a total of 8 miles. I plan on running the lunchtime Easy pace and then with David, a slightly faster pace.