Cavedog Running

Another good week complete. For not taking any days off, the legs feel pretty good which means I must be doing my easy runs easy enough. For the first 10 weeks, training is pretty much the same week to week as I am in a base building phase that consists of all aerobic running. The only difference this week was a Wednesday Fartlek that was an hour easy run with several 10 second periods of sprinting. It was a fun workout. Because the sprints were only 10 seconds, it isn't enough time at fast speed to touch the anaerobic system. This workout is great in that it produces fast turnover, betters running form, and helps get more comfortable at faster pace.

Due to racing Saturday, I did my pre-race workout Friday night which consists of a jogging with 6 X 200m strides at 5K pace with 100m rest jog. This workout total about 30 minuts and 4 miles of running.

Saturday, I ran the MADD Dash 5K at Al Lopez Park in Tampa. Did well and won my age group, but was a little slower than I was planning. I chalk it up to all the training miles. This is actually good, by underperforming the race a bit, means I have been putting in good efforts during training. For most 5Ks this cycle, I am planning not to break training for them so I will be going in on tired legs. The other difference is that I am running more workouts at marathon pace. Last cycle, I was running all runs during the conditioning phase about the same easy pace.

Sunday, I didn't get up in the morning so I ended up running in the afternoon. With a good week of miles and the race the previous day, decided I would just run about 90 minutes and ended up getting in 11 miles at a pretty good pace.

One weird thing this week. I ran Saturday night and something in my stride changed which happens from time to time and is usually for the better. Just felt like my foot strike was more underneath me with a soft mid-forefoot landing. Overall balance felt good and seemed to have a tad more knee bend.

This week should be another big mile week.