Monday: 4 PM - 9 quality - hamstring curls, abs - Felt pretty much like crap, per usual since taking time off.
Tuesday: 4 PM - 11 quality - Partially with John Hursh, the rest solo/with some IU Run Club guys. Felt a little better.
Wednesday: Noon - 13 quality - hamstring curls, abs - I'm still holding off on the core, because my lymph node is still messed up and swollen.
Thursday: 7 PM - 7+ quality - With John after class.
Friday: 10 AM - 8 quality - Solo, felt like crap.
Saturday: 5 PM - 8 quality, w/ 4 sets of diagonals - Felt good to get a little turnover back.
Sunday: 2 PM - 19+ quality - This is the first run since my time off that I really felt like I had my legs back under me again. I went out on an old route of mine, Boltinghouse, with a giant hill in the middle. The whole route is pretty damn tough really. I only had a measured split for the 3rd and 17th miles. The 3rd was in 6:30 and I only picked it up from there...probably rolling sub-6 effort through the middle stages, though the hills have to cost you at least 15-20 seconds a mile. Surprised myself with a 5:30 17th mile (which is moderately hilly) after having thrashed my legs for an hour and a half. That was about the pace I was going for the last four.
Summary: 75 miles, 1x strides, 2x hamstring curls, 2x abs
I guess I'm satisfied with this first full week coming back. Legs felt like crap a good bit, but with the long run, looked like things are turning around. I thought about doubling a number of times, and maybe should have, but my legs felt like enough junk that I didn't. The long run showed that the fitness is still there, which is good, because I've confirmed for sure that I'm running a half marathon in Puerto Rico in three weeks. This is the website: http://www.maratonsanblas.com/ingles/index.html This opportunity came up through a guy I met (and ran with for the Chicago-based Universal Sole group) at Steamboat this summer. It's a paid trip and looks like a pretty cool race on a fairly tough course. Obviously, I won't be in peak form, but I'll do a few progression runs in the coming weeks and give it a good effort. I don't think I'll embarrass myself anyway.
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