This week I decided to back off a little bit because of last week and recover a bit.
Monday: I decided to take today off because my ankle was bothering me a little bit. It wasn't much, but since I decided it would be a down week I'd rather invest in an extra day of rest for my ankle instead of pushing through it so far ahead of the season.
Tuesday: Today was a good day. I've been running in the evenings mostly because I help a gentleman from my Church out at his home with projects and stuff. So I usually get home around 5 PM and run somewhere around 7. Well today when I went for a run it was raining the whole way, but it wasn't miserable. It was really nice. I found it funny that just before going on my run I was listening to the song Bring the Rain by MercyMe and it was stuck in my head the whole run. I went out from home into Lagoon Valley, around the Lake twice and back home in my Vibrams. I took it fairly easy most of the way, somewhere around 7-7:30 mile pace. The last mile I picked it up and ran it in 6:20 for a total running time of 52.5 minutes. I'm not entirely certain the distance since I'm getting different distances around the lake from various sources. Best I can guess is around the lake is approximately 2 miles and from home to lagoon valley is a little over 1.5 miles (maybe 1.6 or so) which gives me a distance of around 7-7.5 miles.
Wednesday: Recovery run of just 5 miles out and around the lake once. The arches were really tired today because of running in my Vibrams yesterday as well as working throughout the day, especially a few minute span where I was awkwardly keeping my balance on my toes on top of a metal shed where I had to keep my weight distributed on the supports and left my right arch overextended for a few minutes as I was trying to keep my balance.
Thursday: Went up to Auburn and ran with Jake. Today was a fairly intense run. We went up K2 a few times, me 3 and him 5. Jake is a crazy strong runner. He's done 10 repeats before in one day on k2 where the average ultra runner maybe puts in 3 in a day. The hill is approximately 1 mile long and raises over a 1000 feet in elevation (not entirely certain on these, but will know for sure once we measure it with a GPS). The first two reps were in 14:30 and 13:30 respectively. My third one was in 14:51 as Jake ran that one in 12:51. So I called it a day as he finished off his workout and went down and iced my legs in the American River's icy waters. Total running time for me was 100 minutes today and the total distance was somewhere between 9 and 10 miles.
Friday: My arches were super tired today as I could feel them ache as I worked today. So I decided to try and find an alternative recovery workout to let them recover. I decided on a nice bike ride on one of my parents' old bikes. It was a simple out and back through lagoon valley out to Fairfield and back turning around after 25 minutes. I made it back 3 minutes faster than I went out, so I figure there must have been a net altitude gain on the way out since I didn't go back any harder than I went out. It was nice to be able to get in a recovery workout while sitting down! I also wonder sometimes when I ride a bike how good of a triathlete or biker I would make. I do notice that biking takes a lot more strength in the legs in comparison to aerobics than running does, especially going up hills. So since my ride was 47 minutes I figure that is the equivalent of about 6 miles for me normally on a recovery run.
Saturday: Boy were my legs tired today. From the workout Thursday and then the biking yesterday I decided to take it really easy today. I went at about an 8 minute mile pace out around the lake 3 times and back home. I added a small little extension just in case the lake is slightly less than 2 miles to make the run at least 9 miles. So I ran somewhere around 9-9.5 miles today in 74 minutes. It was almost like a recovery long run.
So overall this week I put in somewhere around 36-38 miles, and that seems alright with me at this stage. I think I might start throwing in short recovery runs in the mornings next week and up the mileage maybe up to 48-50 miles.
Running Toward God,
Jason
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