Another Big Workout in the Books

OBJECTIVE
8 mi. including 5 x 2 min.@ 6:40/mi. & 2 min. active recovery

ACHIEVED
8 mi. @ 8:30/mi. including
2.42 mi.@ 8:50/mi.
2:02 min.@ 6:44/mi.
1:58 min.
2:00 min.@ 6:23/mi.
1:59 min.
2:00 min.@ 6:30/mi.
2:00 min.
1:59 min.@ 6:35/mi.
1:59 min.
2:04 min.@ 6:29/mi.
1:56 min.
1:59 min.@ 6:38/mi.
1:59 min.
2.56 mi.@ 8:51/mi.

5:34 AM 73° 92% 0 mph

Yes, I added an extra rep on my Big Workout today. It wasn't because I was feeling great. Probably more just to spite my physical therapist! Yes, I know that's childish.

Also, when I've done my Wednesday Big Workout over the past three weeks, I've extended my active recovery by about a minute. I've only done this because I end up about a quarter of a mile short of the turnaround point for the run and I haven't wanted to make the turnaround in the middle of a fast rep. Well, today I just started my fourth rep on schedule and made the turnaround in the middle of the rep. ... not good for speed but I still ended up at 6:35/mi. pace.

After the set of speed work, the run back was tough. It was all I could do to hold on to the pace. I think it was a combination of the extra speed rep, no extended rest between the third and fourth rep, and PT yesterday. But I made it.

Yesterday's PT session seemed pretty good. I was late due to my having to stop on the way to buy compression shorts. I forgot mine at home. Great way to start a working relationship, right? Dani greeted me by asking about my running. I told her 37 miles last week. She wanted to know when I rested. "Sunday." "That's not enough. You need to rest every other day. I know you have a race coming up but you have to compromise. Did you do any speed work?" I lied. "No - just miles." She turned me over to Pilar, who honestly looked like she was about 16 years old. But she seemed to know what she was doing. She took me through the following:

calf stretch
Figure 4
calf raises 2-leg then 1-leg
clam - (tie an elastic band around both legs, lay (or is it lie) on side, lift top leg)
bridge
bridge w/calfs on ball
bridge w/heels on ball 2-leg then 1-leg
leg press 2-leg then 1-leg

My form on the one-leg press especially the left leg was naturally bad. Dani came over and pointed it out. She cleaned up my form and said, "This is what we need to work on." She explained that while running the knee goes out of position or alignment so quickly then back in that it may be imperceptible. Running reinforces the bad form. So it looks like I'm in for a break-him-down, build-him-up approach to clean up my form. I'm supposed to do clams at home then go back on Thurday.

I've got a slow 4 miles tomorrow and PT again.

PRE RUN
Accelerade

POST RUN
Accelerade
Later, water mulitvitamin & 5-gain oatmeal w/flax seed, turbinado & skim milk