monday, december 28, 2009
Running Log/Track Work
Distance: 4:33 milesTime: 33:53
Comments: The three-day layoff proved to be a bit of a double-edge sword. I felt completely recovered in terms of strength and energy but my muscles were still unhappy.
My quads were brutally sore the two days after the last track effort and I wasn't exactly perky yesterday as well. I approached it like I would during my distance training - by staying off my feet - but that wasn't the correct answer.
Arriving at the track my warmup lap was a bit of a challenge. My quads were excruciatingly stiff and it took three laps to be running anywhere close to normal. The upshot is it was clearly stiffness, not any type of sharp sensations that would indicate actual injury.
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The idea being keep the leg muscles working and loose, rather than letting them rest and tighten up. As a result, the goal was keeping the 300m efforts under 70 seconds rather than push the one minute mark.
The 1200 started rough with my quads rebelling for a full straightaway and turn. Pushing through it pushed my pace and so I ended up doing the first two laps at 5K pace. Overall, though, a solid effort.
The start of the 300m series was similar but proceeded well enough after that. As I closed in on the halfway mark I could tell my performance was starting to drag so I gave myself a full recover after the fifth one.
Starting the second series, then, was excruciating. Legs not happy at all. I kept the pace consistent on the first three and then tried to up it a bit on the penultimate 300 and then push it with whatever I had left on the last one.
So, the quad soreness is not pleasant and limited my performance but my overall effort was quite satisfying. I never had the sensation of just holding on to make it to the finish line. Each run was under control the whole way and with full intensity.
Conditions:
Hour: 6:15 p.m.
Surface: track
Weather: clear
Temperature: 54 degrees
Humidity: 36 percent
Wind: none
Location:Corona del Sol High School, Chandler, Arizona
Shoes: Pearl iZUMi Surge+
Sin Musica
Injury update: Hip was stiff starting out but not nearly as much as the quads. I was favoring it the first few strides but it evened out by the 100m mark.
more: Injury | Running Logs | Speed Work
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