Ran over at Florence HS track. A warm humid morning in Texas with a little wind blowing. I thought of Kory running in 50 mph gusts as he reported in his blog this week. After a 1 mile warm-up, I did the leg stretching workout that Jill O'Neal taught me when I was recovering from my shin splints during the weeks prior to Boston. Then I did a 6 mile tempo run with continuous miles with the target to stay under an 8 minute pace. The miles went at 7:58; 7:52; 7:56; 7:55; 7:51; 7:40.
Then I did a 1 mile cool down jog, and then I went over on the stadium steps and did the calf muscle workout that Jill said she does after every run to help prevent shin splints and leg injuries. I took turns with each leg, standing on one foot half way on the step and then lower yourself and raise yourself repeatedly until the calf muscle begins to burn real good. Then traded off legs and did repeats 3 times with each leg. During these exercises it is okay to balance yourself by holding on to the hand rail of the steps. After this exercise at the end of the run the legs really felt great, like they had completed a nice workout.
The leg stretching exercise that Jill taught me to do before the run, to prevent shin splints, is to turn the toes out and walk like a duck for 20 meters. Then turn the toes inward and walk like a duck for 20 meters. Then put your weight on the outside of the feet and walk 20 meters. Then put your weight on the inside of your feet and walk 20 meters. Then balance on your heels and walk 20 meters. Then get up on your toes and walk 20 meters backwards.
This was probably the best workout I have had in the past 6 months. My goal is to increase the length of the continuous tempo run by 1 mile. I did 2 miles on Wed a week ago, then 3 miles on Friday a week ago, then 4 miles on last Monday, then 5 miles on Wednesday, and now 6 miles on Saturday morning.
Next Monday I am going to start a 5 day detox diet eating only fruits and vegetables. No meat, no bread, no sugar. Our admin at work, Mary Lou, did this a little over a month ago. She lost 5 lbs that week. She said the first day was the hardest, and the 2nd day was the 2nd hardest day. I don't know how the detox experience will affect my running energy and resources. We will see. Should be a fun week. | 