TEXAS Paul - Out to Pasture - Healing

Ran at McNeil HS with Donnie's Monday night group.  I did 1 mile warm-up and then 4 tempo miles at 7:54; 7:55; 7:51; 7:37.  Then we did the drills, and then we did 8 each 300M with 50M recovery jog each set.  Since I had already basically done my workout with the tempo run I figured the 300M runs were all bonus work.  Karen F. set the pace for the 300M sets, a good workout.  Then 1 mile cool down. 

Ran at Williamson County Park.  Did 1 mile warm-up, then 5 straight tempo miles, then 1 mile cool-down.  Tam ran with me on several of the tempo miles, and took a break for a lap or so and then would rejoin me.  My target was to run at 8 minute pace or less and just keep running steady without any stop breaks.  The times were 7:58; 7:58; 7:53; 7:56; 7:43.  I like these tempo runs because I can feel the improvement in conditioning after each run. 

This Friday I'm doing Hill of Life loops as part of my Pikes Peak Marathon training.  No weekend run, due to mother-in-law visit and commitments, which is why I'm running Friday evening. 

Next week should be interesting, as I do a week of detoxification diet.  It will be fun to see how the strict diet affects my running energy. 

Ran Hill of Life with Daniel F.  This was the first HOL workout since Pikes Peak last August.  I did 4 loops.  A great workout.  Sweating like a pig.  We also went down to the Barton Springs and watched the river flow, impressive. 

The Hill of Life is 1/2 mile long, steep, rocky, dangerous to the ankles and full of rocks to trip on.  You have to fully focus on every step so you don't face plant.  Daniel did turn his ankle once on the first descent.  I tripped once on the 2nd ascent.  So one loop of the HOL gives you a 1 mile run.  I need to get to the HOL at least once a week and extend the workout until I work up to 18 to 20 loops.  This is a great conditioning trail for Pikes Peak Marathon training. 

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.