Run that ye may Obtain

Went to FAC after Bre’s gymnastics class for a nice run on the treadmill.  I prefer to run outside 99.9% of the time, but the overnight 12″+ of snowfall and -5 degree low made the treadmill look quite enticing actually.  And I must admit, it was nice to run in shorts and a tank top because ‘cmon when was the last time I got to do that?…oh wait, just a couple of days ago I raced outside in shorts and a tank top.  Crazy Colorado weather changes.

Did an easy 8 with 7X30 second strides mixed into my run.  Felt GREAT!

After much demonstration and urging by my ART therapist, Richey as well as my husband, Aaron, I have finally gotten into the habit of doing a nice dynamic cool down routine after almost every run.  Its easier to do at FAC since they have this big stretching room with mats and a bar to hold on to while I do my hurdle trail leg moves and leg swings.  And I can leave the kids in child care the extra 10 minutes and get the routine done quickly.  At home it takes more discipline to get the routine in because it seems that whenever I walk in the door from a run I suddenly have three needy kids with urgent requests.  I must say though, dynamic stretching is FABULOUS for recovery and is WELL WORTH the extra investment of time. Here is a video of my friend Sara Vaughn doing the Cannonball Cool down.  GOOD STUFF.  Only problem is that watching this video is making me miss summertime in Boulder.

9.8 miles in 7:48 pace

Met Running Republic at East Boulder Community Park.  Arrived a few minutes early so I could get some dynamic stretching in. Cold 17 degrees, but once the sun came up…so BEAUTIFUL!!

20 minute warm-up, stretching, strides

4X30 second short hills/jog down recovery

4X3 minutes steady/90 seconds easy

4X90 seconds fast/60 seconds easy

4X30 seconds short hills/jog down recovery. Surprise! We got to do one more since one of our teammates didn’t run all the way through the 4th one

Hamstring felt pretty good throughout the workout.  The finial 5X30 second short hills were the hardest because its accelerating that causes it to work.  Once I get set in my pace, hamstring just does its job.  So the 3 minute intervals were felt great because there was less stopping and starting.

10 minute cool down

10.51 miles in 7:59 pace

WAHOO!!!  After lots of rest, recovery, ART therapy, massage, ice, and patience, I was able to do a workout today!!!  I met my running group at the Fairview High School track in Boulder and we did 800 M. repeats together.  I met Richey, my ART guy a few minutes before workout started and he showed me some good warm-up drills he calls dynamic stretching.  He works with the people who formulated these drills and is a big believer in their injury prevention/healing effects.

After our drills, we did 20 minute warm-up with the group, stretching and strides.

Then 8X800 at 10k pace.  I went with a slower group than I normally go with since I am just coming back and need to take it easy for a while.

Our 800 M. repeats were 3:14, 3:15, 3:17, 3:11, 3:13, 3:04, 3:06, 3:05 with 2:30 jogging in between each

The pace felt GREAT and I was just feeling SO grateful to be out there running fast and getting my heart going again!!!

We then did a 15 minute cool down and I did some more dynamic stretching with Richey.

Watch out, Boston…I’m on my way back!