After two solid (and tough) workouts on Thursday and Saturday, I knew my legs would be tight for this morning’s 7-mile “easy” run. The humidity was down a touch from yesterday, which was nice, but it was still pretty thick. Thankfully I had cloud cover for most of the run. I started out from my house and headed toward the Harpeth River Greenway entrance by the driving range on Old Harding Pike. My legs were REALLY tight for the first couple of miles before the finally started to loosen up.
Once I reached the greenway, I headed south to try and make my run into a big loop. However after about 1/2-mile there were two ladies approaching me on bikes, and I could tell they were trying to get my attention. They stopped and one of them said “Do you know what’s going on?” I had no idea what they were talking about, but they explained that up ahead on the greenway there was a manhunt going on for three men who had stolen, and subsequently wrecked, a car and were now trying to escape on foot. They said that there were police officers blocking the path, and I would need to turn around.
I wasn’t quite sure what to do, but did turn around and finished my run with an out-and-back route on the section of the greenway north of Old Harding Road before heading back home. I also made sure to keep my head up at all times in case I saw the “fugitives” anywhere on my route. This was a bit disturbing. Anyway, my legs continued to feel better throughout the run, and I was able to finish up with my last two miles under 9:00 per mile pace:
With this run I finished out week 5 with 45.9 total miles, which marks my 5th consecutive week with 40+ miles! My Daily Run distances chart on RunningAHEAD.com is looking great. Only 4 total days off from running for the month of June:
Overall this was probably the best week start-to-finish of the 5 I’ve completed so far on the Hansons plan. Next week the intensity gets dialed up a bit with a 12-mile “Long” run on Tuesday, a 4 x 1200m “Speed” workout on Thursday, and a 7-mile “Tempo” run on Saturday. Should be interesting!
In addition to the run, I also completed the following cross-training exercises today:
Chest
- Standard Pushups (30 reps)
- Military Pushups (17 reps)
- Wide Pushups (42 reps)
- Decline Pushups (35 reps)
- Diamond Pushups (7 reps)
Total = 131 reps
Shoulders & Arms
- Alternating Shoulder Presses (9 reps each arm / 20 lb dumbbells)
- In & Out Bicep Curls (16 reps / 15 lb dumbbells)
- Two-Arm Tricep Kickback (15 reps / 15 lb dumbbells)
- Deep Swimmer Presses (10 reps / 20 lb dumbbells)
- Full Supination Curls (9 reps / 25 lb dumbbells)
- Chair Dips (20 reps)
- Upright Rows (8 reps / 25 lb dumbbells)
- Static Arm Curls (16 reps / 15 lb dumbbells)
- Flip-Grip Tricep Kickback (15 reps / 15 lb dumbbells)
- Seated Shoulder Flys (10 reps / 15 lb dumbbells)
- Single Arm Curls (8 each arm / 20 lb dumbbells)
- Lying Down Tricep Extensions (10 reps / 15 lb dumbbells)
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Tonight’s Workout VINYL: Funeral by Arcade Fire |
“I dare you to train for a marathon, and not have it change your life.”
-Susan Sidoriak