Evaluation run. C-. Three mile warmup in 21:15, avg HR of 138, then three miles in 17:06 (5:43|158, 5:43|163, 5:40|167). Stopped and took heart rates for recovery. Averages for each 30 second period for two minutes--:30(157)-:60(109)-:90(107)-:120(106). Three mile cooldown on the mill around seven minute pace, avg HR 135. Had a slight tailwind, maybe five mph. Traction was good with the new studded shoes.
Shins locked up around the end of mile two, which messed up my rhythm and was very painful. Working on dorsiflexor strength to prevent this from happening. Really sick of this problem over the past year. Overall, the run was tougher than I hoped it would be. Still good though. I'm excited to track my progress over the next several weeks, as I have a feeling I will be moving much better soon.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
1 comment:
Well, you've got to start somewhere. The effort is good, the recovery (as measured by heart rate) excellent.
If the rest of your body can take it, mixing in those plyos and sprints will help improve lower leg strength and help get through the calf and shin problems.
You've got good endurance, but your pace in those mile repeats is your stated goal marathon pace. Glad to see you're digging in this far out.
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