Running week 6/8-6/14

[Crankin]

Went for a short run yesterday; 2.3 miles out of a total 3 mile jaunt. I walked the rest. For some reason, I really had the urge to run, but my endurance is a bit compromised by my health issues.
The good thing is that after my run, I went to PT, where the therapist just went at my neck and head with trigger point release, etc. It is really better today. Since it is going to be raining mostly between today and Thursday when I leave for Block Island, I probably will run today and tomorrow, because I don't think it will be cycling weather.

[Reesha]

Yesterday I did stair sprints at the World's fair pavilion in forest park. I'm not really sure if it's an adequate AI for running, but it's 48 steps up which I run, two at a time and then sort of saunter back down.

I did that for 30 minutes-- feel great today!

[Crankin]

I had a great 3.6 mile run this morning. My pace was about 10:45, maybe a little less, since I didn't reset the Garmin for laps or anything when I slowed to drink or cross the street a couple of times. I could have gone farther, but that would have involved running up the hill, which the other day my husband noticed is a 20% grade at one point, when he was uploading his ride data. I also warmed up for a third of a mile and walked for a cool down for about 3/4 of a mile.
My knees have been a bit achy from big gear riding, so I have made the decision not to begin my run by running down that 20% grade, but on the other side of the loop, which is maybe a 7-10% grade, which flattens out and then goes into a longer 10% downhill. The knees feel fine now and best of all, my neck, head, and shoulder are almost pain free.

[Jolt]

Went for about a 40-minute trail run yesterday. It felt pretty good...up until my GI tract decided to get grumpy about 30 minutes in. There was a lot of walking after that point.

[Susan Otcenas]

9.3 mile long run yesterday at around a 10:45 pace. Saw a lot more runners & dog walkers than I usually do at that hour of the morning (5am). Felt fairly tired by mile 8, but I got through it.

Just one more easy run this week (tomorrow) then none until my next tri on Saturday.

[jesvetmed]

I ran with Lance Armstrong today!
OK.. he was on my ipod.

Did the "tempo" interval run that I had downloaded -- he talks you through 4x4min running intervals, and 4min rest jogs, etc. Nice change up.

Totaled about 40 minutes when I was done. Hot and tired when I finished.