After struggling to hit my “easy” run paces last week, and having a miserable run on Sunday, I felt really smooth during my 6-mile run yesterday afternoon on the Harpeth River Greenway. The temps were in the mid 80s, but I still hit my target pace for every mile, except the first by 2-seconds when I was still warming up. Here are the splits (goal range 8:26 to 9:05):
My legs were a bit stiff during the first mile, but generally felt good after that. Glad to finally hit my “easy” pace.
For cross-training I got in a short abdominal workout last night. Working on finalizing my cross-training schedule for St. George.
I met some friends at the main gates of Percy Warner Park at 5:15am for a hilly, 6.5-mile run in the park. Most in the group were running 9-miles, but my plan was to run just past the 3-mile marker, which is a climb of just over 1000 ft., and then head back down the same route. My goal is to get in some downhill running that closely approximates what the St. George descent will be like. With that in mind, I didn’t worry too much about “easy” pace since anything would be greatly skewed by the elevation change (my overall avg was 9:15 per mile)….
Overall I felt pretty good considering that I had barely over 12-hours between runs. My legs felt better than they had in a long while during the climbs. My friend Marc also only wanted 6-miles, so it was nice to have him accompany me back down. As many times as I’ve run the main drive in PWP, this is the first time I’ve ever done an out-and-back to the top of “3-mile-hill.” Will likely make this a regular part of my St. George training.
After mid-week Bible study tonight, I came home and got in the following short leg & back workout:
- Balance Lunge (25 each leg)
- Calf-Raise Squat (25 reps with 2 x 15 lb dumbbell)
- Reverse-Grip Chinup (10 Reps)
- Super Skaters (25 each leg)
- Wall Squats (1 min 30 sec)
- Wide-Front Pull-Up (8 Reps)
- Step-Back Lunge (15 each leg with 2 x 15 lb dumbbell)
- Deadlift Squats (20 each leg)
- Switch-Grip Pull-Ups (8 Reps)