Wednesday, January 11, 2012

A Change Is A Coming

These last few mornings of running have been right on par with amazing. All three days of this week thus far have been in the mid 30's when I head out for the early morning jaunt. This morning it was 35F and no wind. The roadways of West Skyline were perfect for my steady-state workout and I didn't forget that all too soon the near perfect footing will be gone and hidden under a layer of ice and snow. I can't really complain, it's January in Duluth after all!

Monday I made my way out to the trails of Hartley and did a loop out to the guard rail loop but cut it short on the "inner loop" before making my way back to the ski trails and did a loop before making my way back to the house. My legs felt a bit heavy from the weekend running but more than anything my low back and hip flexors were very tight! The kind of tight that made me realize I had to avoid trails for a few days just to give them a rest.

Total: 58:20  trails ~6.3 miles

Tuesday I stuck to the roads since my low back and psoas muscles were calling for a break. I decided on one of my staple hour loops and made myself run slow for yet another day. I had to remind myself that this was a "slow day" and not to over run it. By the end of the loop my legs were feeling great. Low back, not so much. Good thing I had a Chiropractor appointment to follow.

Total: 1:02:52   8.1 miles

Wednesday was the chosen day for my steady-state work. I knew the roads of West Skyline would be in good shape since they get a lot of sun exposure. I wasn't wrong in my choice. After a 20+ minute warm up I worked my way into a 30 minute steady-state session, up 10 minutes from last week, and I found the pace much more comfortable today. The plan is to keep adding 10 minutes per week, along with adding a second day of this type of work to the schedule as my volume increases throughout the base phase.  I finished with a 30 minute warm down.
The chiro must have worked because my low back felt so much better today and my psoas have settled as well. I guess I can't run trails 7 days a week and expect to stay loose. A nice variety will be the recipe for the rest of the plan.

Total: 1:20:01   11.6 miles
          HERE is the garmin data

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