Mon 7/18, 6.2mi, 42:13. I had a PT appointment on Tuesday 7/19 for my Piriformis issue so I wanted it to be nice and sore when I got there. I ran the standard "work loop" CCW and pushed the pace. I don't feel that I'm in top form but comparing this to previous times, it's pretty good. 6:48/mi avg.
Tue 7/19, 6.2mi, 41:51. The PT appointment wasn't until after work so why not just drive that soreness home with another hard tempo run. I ran the same route as Monday but in the opposite (CW) direction. I thought I'd be worn out from Monday's tempo but I managed to run it 22 seconds faster. It's possible the CW is faster though not historically the case. My 6:45/mi avg was the 3rd fastest average pace I've run for this route since I started running it a few years ago.
The PT appt. went okay. The guy is just a regular PT, not a sports medicine PT or someone with experience dealing with endurance athletes. I hope to get something good out of it no less. So far I have a couple of feet of surgical tubing and a sheet of exercises to do while concentrating on contracting my Pelvic Floor muscles with a goal of learning to engage them while running.
Wed 7/20, 2mi, 17min. Just an easy 2 mile warmup on the treadmill before lifting weights.
Wed 7/20, 7.9mi, 1h 7m. I ran a slow steady run around the Bridle Trails after work. My legs were sore from the two tempo runs so I kept an easy pace.
Thu 7/21, 5.8mi, 50min? I ran out to Grass Lawn Park to run 3 barefoot miles. The battery on my watch died early into the run so I don't know the time for sure or what kind of pace the BF miles were run at. Sometimes it's good to unplug.
Sat 7/23, 5.5mi, 46min. It was sunny and warm out (rare this summer) so I went for a run with shorts, shoes and sunglasses. I soaked up the Vitamin D and enjoyed being outdoors.
Mon 7/25 8.35mi, 1h 2m. I didn't think I'd get a chance to run on Tuesday so I took on the Work Hour Loop (148th -> Old Redmond rd -> Powerline trail -> Bridle Trails -> 132nd -> 24th -> 148th). Again the watch died early on so I'd estimate that I wasn't quite able to break an hour. Hard run for me.
Tue 7/26 6.1mi, 50min?. A good friend (Chris) and his family were visiting. I used to train for and run marathons with Chris and then he got me into road cycling and endurance events. Predictably he wanted to go for a run after the kids went to bed. We got some flashlights and went for a run just after sundown. We ran the One Store Loop but popped out to Kopachuck State Park and back in the middle. It was great to run with him again. We had great conversation the whole time at a faster than expected pace. He said that it was only his 3rd run of the year (he's ridden 4000+ road miles though) yet he's in really good shape so we were holding a good pace. It caught me by surprise as I was just expecting a casual pace. He even wanted to test our power running up the final climb on the route. Overall a great visit and great run. I hope that I can take him on a few more runs next time he comes to visit. He probably feels the same way when I visit him in CA and borrow his road bike.
Wed 7/27, 7.95, 58:44. I ran a full loop of the Bridle Trails after work on Wed. I was still a little tired from Tuesday's run so my attempt at a fast loop didn't go as well as I'd hoped. I was still "on the rivet" the whole time but I thought I'd be able to finish about 3-4 min. faster. It felt good to see <8 min left with a mile to go and know that I could break an hour.
Thu 7/28, 2mi, 17min. I ran a couple of miles on the treadmill at the gym before lifting weights. I picked a random program (pace and elevation) and after a mile started to bonk really badly. I'm not sure what happened but I was having trouble holding a 7:00/mi pace. As soon as I hit 2 miles (of a planned 3) I stopped, ate a gel, chugged some water and headed down to the weight room where I recovered as I lifted weights. No idea what happened there.
Friday 7/29 8mi, 1h 4min. I ran another full loop of the Bridle trails. I started off strong with high hopes on a fast time but my stomach started to rebel about 3 miles into the run. I got confirmation that I wouldn't finish in under an hour in the form of two gingerbread man stops. I still pushed the pace the best I could but my heart and stomach just weren't in it.
That was all I managed to run for July. My stats for the month were:
Time: 16h 12m
Avg Pace: 7:56/mi
I'm on pace to break 1500 miles for the year if I can keep my momentum through the fall. I hope that I can find time to train for another 50K race later this year as well. My Piriformis issue is still bothering me a little bit but it's a little less painful these days. I've been doing the exercises recommended by the Physical Therapist and I think that they've been helping.