60.1 miles. While I hit my mileage target finally, it wasn't a good week. I foolishly did too many hill sprints causing extreme soreness the rest of the week and I didn't get in either of my two planned workouts. My longest run was only 13 miles, too.
Sunday 1/4: 7 miles easy (53:11)
Easy run from home. Very cold - high 20's when I left but with the sun out it warmed to upper 30's by the time I was done. Although I was quite a bit less sore than the previous three days my left calf was quite tight and sore. It did loosen up the last couple of miles, though. My right calf was also a little tight the first mile or two but loosened up shortly thereafter.
Saturday 1/3: 13 miles easy (1:43:56)
Still quite sore and I just felt generally awful. From home out to Spring Lake, into Annadel on the West side then back out to Channel Drive and home. The climbing in the park aggravated my calf pretty bad but after another mile or two on the flat on the way back home it felt okay. Another slow crappy run.
Friday 1/2: 7 miles easy (53:01)
Easy run from home. Extremely sore from the hill sprints on Wednesday. The calf felt better, though. Slow crappy run.
Thursday 1/1: PM - 5.1 miles easy (37:39)
Easy run from home and loops around the high school field. Felt tired still from hill sprints. Left calf achy but not any worse.
Thursday 1/1: AM - 7 miles easy (55:00)
From home, felt really sore and tired from my pathetic hill sprints yesterday. The calf felt okay except on the hills when if felt achy / tight / burny.
Wednesday 12/31: 11 mile trail run (10.8 in 1:31:34)
Easy and slow in Annadel, felt a little flat. Stopped on my way back down (~6.8 miles) to do 6 x 50m hill sprints at ~8%. I felt great the first four - a little slow and weak, but otherwise good. The fifth one was more difficult and I felt my form falling apart. The sixth one was completely worthless - I was giggling at my futile effort before I even finished it.
Tuesday 12/30: Off
The calf felt a little off so I gave it another rest day.
Monday 12/29: 10 miles easy (1:12:29)
I felt really good on this run from home over rolling hills. The calf was a little tight.
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3 comments:
Sorry, but I had a bit of a laugh at you cracking up in the middle of that sixth hill sprint. I can just imagine it!
Was your failing form due to just not being practised at these? Weak in some area?
I was going to start doing some short hill sprints - perhaps I should start at 2 x 50m the first week, given how sore the 6 x 50m left you feeling.
Anyway, I hope this week is a better one, and the calves are less troublesome.
My failure is entirely due to being weak as far as strength and speed go. Ten years of minimal running and zero speed / strength work will do that I guess! It's so terrible it's funny (apparently). I never put my speed and endurance together in a race, but I used to have :53 400m speed.
I'd definitely recommend starting with two repeats!
You should be able to get some of it back. 57?
I think I'll risk all and start with 3, even though 3 x 40m in the log looks bloody wimpy.
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