16 miles complete!!
Wow, didn't know if I would make it all the way...but I did! :)
Since we are getting into the high mileage, the coach has slowed us down. Instead of 9 min/mile we are now doing 10 min/mile. The first 10 miles went very fast. We are really use to running 9 min/mi and it took a bit to slow ourselves down. By mile 12 and with the heat really starting to set in, we slowed down quickly. We were in Walnut Creek, so it was in the mid to upper 80s with partial shade. The last mile was very slow. In the end, we ran a total of 16 miles in 2:40:34. We were just 34 seconds slow! Not bad when you consider the heat! Next week will be a nice recovery week of only 8 miles. Amazing, isn't it...8 miles is considered easy now!
The one thing I have to keep in mind is that I'll be doing this all over again in November and December with a different group (New Orleans training).
Once I got home, I plugged the tub and let the icy cold water fill the tub until it covered my legs...sat there for 10 minutes, and then let the water out. I then took a VERY hot shower. Doing this helps rid the muscles of lactic acid, which causes the muscles to be very stiff (I probably would have a very hard time walking tomorrow if I didn't do this!)
I guess we'll see how much it helps!
Have a great week everyone!
Since we are getting into the high mileage, the coach has slowed us down. Instead of 9 min/mile we are now doing 10 min/mile. The first 10 miles went very fast. We are really use to running 9 min/mi and it took a bit to slow ourselves down. By mile 12 and with the heat really starting to set in, we slowed down quickly. We were in Walnut Creek, so it was in the mid to upper 80s with partial shade. The last mile was very slow. In the end, we ran a total of 16 miles in 2:40:34. We were just 34 seconds slow! Not bad when you consider the heat! Next week will be a nice recovery week of only 8 miles. Amazing, isn't it...8 miles is considered easy now!
The one thing I have to keep in mind is that I'll be doing this all over again in November and December with a different group (New Orleans training).
Once I got home, I plugged the tub and let the icy cold water fill the tub until it covered my legs...sat there for 10 minutes, and then let the water out. I then took a VERY hot shower. Doing this helps rid the muscles of lactic acid, which causes the muscles to be very stiff (I probably would have a very hard time walking tomorrow if I didn't do this!)
I guess we'll see how much it helps!
Have a great week everyone!
posted by Brad at 1:46 PM
7 Comments:
I think the ice bath sounds like a good idea. Until I have to do it.
How do you actually get into that freezing water? I don't even like getting into regular (cold) pools.
Danny,
The easiest way that I've found is to sit in the tub first, plug the drain and then turn on the cold water. I had the water on slow so it took almost 5 minutes before I had enough water in the tub. When water fills the tub slowly, it's not that cold (you just start to go numb!) I'm definitely noticing a difference this morning. I'm having problems with my IT Band, and I think if I didn't do the cold bath, I would be in more pain!
Remember the nice hot bath/shower after the cold bath!
make sure you stretch - stretch your IT Band... do you want me to send you pictures of some stretches that might be helpful? ~A
I'll try it, although the sitting technique means another part of my anatomy has to be exposed to the cold water! maybe i can kneel...
That was my first concern also! Hold everything and the heat from your hand helps.
hats off to u my friend..I cant run a darn mile to save my soul..wonderful job:)
Thanks Christina! Less than a year ago, I was smoking a pack of cigarettes a day and drinking like a fish. The first time I stepped onto a treadmill, I barely got through a mile (and I walked more than half of it!)
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