I ran 12 miles today, the first 4 or so with my coworker, Mike. I kept stopping and forgetting to restart my watch, so I’m not sure the exact distance, but we ran at about a 8:15 pace.
I was scheduled by my coach (more about this in another post) to run around 13 miles so I finished the last 9 miles on my own. By the 4th mile I was pretty thirsty and tried to find a drinking fountain in Carondelet Park. The first one I found near a playground was not functioning so I ran another mile around the park until I found a working bubbler. Although umit was only 82 degrees F, I was still pretty warm so I stopped to take a walk around the park. This wasn’t really the intent of the workout but I don’t go to that park often so I stopped to walk around, and take pictures/videos of the scenery. I’d heard co-workers talking about the cicadas but this was the first time and place I encountered them this year – they were pretty loud. I also walked around the boathouse lake which looked pretty from a distance but up close the water was green and dead fish were floating along the shores.
I stayed at the park for about 30 min, 25 min longer than I expected. It was a nice break but then it was kinda hard to start running again. I ran down some random streets towards work where I started. By miles 10 and 11 I was pretty tired again and slowed to a leisurely walk when waiting for cars to pass through the intersection. Along the way, I was happy to see the formerly derelict Marquette Park Pool filled with children and adults enjoying the warm (and storm-free for once) weather.
I finished my 90 min run near the Save a Lot grocery store just under 12 miles. I ran a few more seconds in the parking lot to get to 12 before going inside. I got some vanilla wafer cookies, frozen pizza, almonds, trail mix, sparkling water, as well as a 20¢ clearance zero sugar Tapout sports drink. It tasted good and had vitamins and electrolytes but I am 100% sure it’s not healthy.
After getting groceries, I walked back to work (much easier than trying to run). I did 2 sets of 20 push ups, 50 sit ups, and 25 assisted pull ups (65lb assistance), then a short ab/core workout (I could barely do most of the exercises, haven’t done these in over a month).
My scheduled workouts for Tuesday, May 28, 2024:
Run
Name: Aerobic Run
Description: Lydiard Phase: Aerobic Conditioning
Workout Priority: 3
RPE: 3 – 5
Heart Rate Min/Max: 144 – 166
Run 1:30:00 at 7:00 /mi pace. You should complete about 12.9 miles.
If you want to adjust your workout, use the following distance, duration and pace guidelines:
Distance range: 9.9 mi – 15.1 mi
Duration range: 1:16:00 – 1:40:00
Pace range: 7:38 /mi – 6:37 /mi
Workout Goal: Aerobic Endurance/Recovery
Take the first mile or so as a warm-up by running nice and easy. Run at a comfortable conversational pace for the suggested duration. Allow your pace to naturally increase so that you maintain a steady comfortable rhythm and relaxed form throughout the run. Always finish knowing you could have run faster or further if you wanted to. NO RACING AT THE END!
The suggested pace is only a guide. Let your body be the final arbiter of the appropriate effort. The pace gets faster as you get fitter. Let it come naturally.
Planned Distance: 12.90 mi Planned Time: 1:30:00
Joe Runs 