AM: Not a good run today. I was wanting to do a 2x2 mile HMP workout, resting for .5 miles in between the pair of 2 mile segments. I was going to start around mile 1 of the SF 1/2 marathon course and run to mile 3 (slightly uphill and into the wind), then jog for a 1/2 mile then run the same section in the other direction (downhill w/ tailwind). I was thinking 6:40-6:45 pace on the uphill/wind section then 6:20-6:30 coming back should make me work but not be all that difficult.
The only problem was that my stupid left high-hamstring tendon-butt-itis has decided to act up again, and try as I might to loosen it up before beginning the cruise intervals (long warmup - 3 miles, including strides, stretching), I just couldn't get it going. So after struggling mightily just to run a 6:50 on mile 1, I bagged the workout shortly thereafter and hobbled home with my tail between my legs.
Ave pace: SNAIL
So what to do about the 1/2 marathon race on Saturday? I had already planned to make this a reduced mileage week (50-60 miles). I think I'll stick to that plan but will keep all the run miles very easy and also replace some of the running miles with some medium-intensity cross-training. Thursday I'll try a few strides and see how the hamstring is feeling at that point. I sure hope Kim and I survive the next few weeks and can make it to the start line of SGM without being completely broken down.
Late AM: Crosstrain workout - 22 minutes on bike and 20 minutes on the elliptical. I pushed a little harder than usual and was able to get my heart rate up to around 130-140 on the bike and 160-170 for the elliptical. On the elliptical I tried to simulate a tempo run but it was hard to get feeling like I was working to the same level as when running. But I think getting over 160 on the HR is a good sign I was working pretty hard, toward the end I got above 170 for a couple of minutes. I've never really measured my HR while running so I'm not sure what my max is or where I get to on harder tempo runs but I wouldn't imagine it's much higher than this. So hopefully this was a useful workout. My legs felt very good afterward compared to most days running, and I did some stretching including Dale's suggested stretch and I felt very good and relaxed afterward. I'll will do more crosstrain than usual this week and perhaps keep this a part of the routine if I see good results and I am able to heal up and not lose any conditioning. Kim and I are also going to start going to our friend & neighboor who is a massage therapist. We'll probably see him every week leading up to the marathon and perhaps beyond then. He's always real good at teaching us what he is doing as well so we can work on each other and save some bucks. Hope with all this stuff we can be close to top-notch form come Oct. 4.
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