This week started a little iffy; I tweaked my calf on Monday’s 15miler due, I think, to messing around with some new calf-raises the day before. It started hurting more as the run progressed and though I stopped to try and stretch it out, it was one of those things that feel worse with a stretch, so I was not happy by the end of it. Once home, I iced, elevated and compressed, plus ibuprofened and massaged. The next day it was better but still there, so I did a recovery 9-miler@8:56.
I was disappointed because we had 2 days of better weather ahead and I had my heart set on doing my tempo one of those days. But after the calf tweak, I figured I’d be lucky to get it in by the end of the week and have to skip my fartlek workout entirely.
This morning, however, it felt a lot better and because of the way the tempo was (1 hour easy, 30min@7:00) I figured I may as well play it by ear since that easy 1 hour would let me assess if the calf was up for it or not. It wasn’t as cool as forecasted at 68 degrees w/dewpoint 59 but not too bad at all.
From the get-go, I felt really good. It was still dark out because I had a job to get to at 9am, so that was a fun way to start. My first mile was a usual slow warmup @ 8:49 but I ran the rest of the hour between 8:19 and 8:02s. This was helped by a group of army or police guys who were all over the bike path making me want to pass quickly. Once past, I was pleased see my heart rate for 8:02 was swell and figured “I only have to lower my pace by 1 minute”…so of course I would do the tempo. As for my calf, I could feel it some but not enough that I felt it would be dangerous and plus, I could always stop if it got bad. Towards the end of the easy section, I had slowed down to 8:15ish so I wouldn’t run out of gas prematurely.
My first mile was much slower than goal, as is my annoying habit, though it also included the bridge which doesn’t help, plus I didn’t do any strides, I just went into it. Here’s how it went:
7:13, 6:56, 6:58, 6:57 and the last 3/4 mile @6:58 pace…so 4.75 mi (33min) @7:00 – right on target! Then my last mile home was 7:58 for an average of 13miles@7:48. My heart rate averaged a lovely 170 (81%HRR) for the tempo section.
My calf didn’t bother me at all on the tempo but came back after, though not in a worrisome way, it just needs more healing time, plus tomorrow will be easy, of course. So there you have it, another minutia-filled tempo run. Sorry about that, I know it’s a bore to read, though it’s wonderful to have as a detailed log entry for myself since my actual logs entries are as wordy as “Great run” or “Hot out, felt tired”.
To thank you for your patience, I’ll leave you with something I posted on the forums that cracked me up. A ridiculous “Runner” preview of a TV show. I found about 12 things worth laughing about so consider it a Where’s Waldo and see if you can come up with a bunch too. And I’m not even talking about the fact that the ocean is on their right for most of it except for the few seconds when it’s on their left. EDIT: here’s the forum thread that describes a few of the offending goodies.
Have a happy Hump Day, folks and I’ll see you back here later.