Week 9, Day 3

Hello out there,

Because I’m usually at work, working out, or fixing up a house from 6:30 AM until 9 PM, I’m going to have to post my workouts the day after I complete them.  So while today is technically Week 9, Day 4, I’m writing about the day before.

The workout:

6 miles at the fast end of my suggested “long run” pace – 6:52/mile for a total time of 41:13.  I ran at Antrim Lake, which has a 1.2 mile gravel loop.  It was windy and fairly wet so I’m getting into the trail running slowly.

To calculate your pace, follow this link - HERE –

to runnersworld.com

I put in a goal 5K time of 16:30 so my pace times are:

5K race pace: 5:18/mile

Easy Tempo Pace: 6:53/mile

Tempo Pace: 5:43/mile

Long Run Pace: 6:53 – 7:48/mile

To catch you up to speed as this is my first workout post – I have really bad knees, so I’ve kept my weekly mileage below 10 in order to preserve them.  I’ve been icing each evening, which has helped a lot and I highly recommend it.  With that said, the 6 miles today really tested me.  My lungs and heart were completely fine, but my whole body was sore and tired.  I had to mentally push through the last 2 miles.  This just tells me that it’s time to up the mileage over the next few weeks to get used to it, and what better time than with spring right around the corner.

The meals:

Breakfast – mixed fresh fruit, 2 Greek yogurts, 1 cinnamon raison bagel, and 1 spoon of peanut butter

Lunch – 4 scrambled eggs mixed with onions, mushrooms, and a large amount of asparagus

Dinner – 1 Lean Cuisine sandwich, a handful of mixed nuts, potato chips, and another Greek yogurt.  I also had 2 glasses of V8 Fusion with the fruit and veggies in it.

I ate my dinner at around 9 because I worked on my rehab house until then, so I’m not sure how great that meal was for me.  Also, I just realized I’m lacking majorly in protein, so I ordered a couple tubs of it.

How I feel today:

My calves are SORE.  I got new Balance MT 101’s, which are awesome, but I think the minimalist-nature of the shoe is going to take some getting used to when it comes to trail-running. 

For a great review of the shoe, click here:

MT 101's

Overall, I feel pretty good.  I’m fighting off a cold, and I’m a little low on energy due to pulling 3 12 hour days in a row, but all-in-all I’m feeling alright.

Well, that’s it for today.  Tonight’s workout:  Stretch X

See ya tomorrow.

-Osmosis