|8/28||Tues||15 to 20 minute Warm-Up + Fartlek Workout: 6 to 8 times 2 minutes at 5k to 8k (8.09 to 8.27) effort with 1 minute recovery jog (10.55) + 15 to 20 minute Cool-down||19 min warm up -- 8:22/8:28/7:58/8:09/8:05/8:14/7:41(??)/8:05 then 16.5 min cool down. Was very tired at end -- but then realize I'd forgotten to take inhaler when I couldn't speak to Alana when I got home. Good run all in all -- foot sore but not intolerable (not sore when I got up).||6.15 miles/ 58.33/ 9.31|
|8/29||Wed||35 to 50 minute Easy Run 9:40 to 10:10||5 miles in 50 minutes. Woke at 3am and never got back to sleep -- felt terrible when I left but felt much better when I got home. Avg HR was 150 (whoo hooo).||5.01 miles/ 49.30/ 9:53|
|8/30||Thu||45 to 60 minute Easy Run 9:40 to 10:10|
|8/31||Fri||OFF||First run in Brooks Pure Flow -- legs felt very heavy -- 10:11 pace -- and worked very hard for that pace.||6.23 miles/ 63:33/10:11|
|9/1||Sat||Long, Steady Run: 90 to 105 minutes 9:40 to 10:40||We kept the pace fairly steady -- didn't stop at all -- good confidence booster. Feet were okay -- Flows are okay, just okay.||12 miles/1:56:14 (116mins)/ 9:41|
to 45 minute Recovery Run 10:40 to 11:10
||Was tired -- had trouble keeping HR down||4 miles/ 40:45/ 10:08|
Other than that -- I've managed to purchase and try out some Brooks Pure Flows. I've run 3 times in them (including today) and still not sure. They feel like bricks though they aren't that much heavier than the Free Run's I've been in. But there is so much shoe. However, my silly right foot does like the cushion. But it didn't feel all that much better at the end of the 12 miler than my feet usually do at the end of a half in Frees.
So who knows -- will keep at them for a bit since they definitely help with the right foot and the pain that never goes away.