June 17 – June 22, 2012

After I ran the Elkridge Father’s Day 8K in the morning and I was pretty sore; without much resting, I went down and volunteered in the GRC Father’s Day 8K in DC.  I thought I could use the volunteer work as a cool down from the race, but that didn’t help and actually tired me out further.  I got done with the work, then skipped the award-happy-hour, and went home to rest.

Next day morning, I woke up with stiff claves and sore knees, and I skipped the run; but I run in the afternoon after work, because while I put some goodies together for our sponsors at the race the night before, I realized MCRRC miler race is going to happen on July 6, and I want to run another personal best over there.  So I need get in a better shape to get ready for it.  I ran around MHT for 30m’50s’ approx. 4.2 miles, nice and easy.  Tuesday morning, weather was somewhat nice, and ran for 47m’31s’ approx. 6.8 miles; not terrible. 

Since Midsummer Night’s Miler is less than three weeks away, which there are not too much for me to do in term of speed work; but I still put in some repeat to get legs move a little faster.  I planned to run eight by quarter mile repeat with 1m’30s’ or so as break in between sets.  Then I ran

01:39.86	01:52.40	01:52.93	01:42.73	01:32.28	01:42.55	01:40.50	01:37.22
0.25	0.31	0.29	0.26	0.25	0.26	0.24	0.27
01:29.48	01:56.89	01:38.20	01:31.14	01:42.85	01:37.75	01:39.23	01:43.33
0.17	0.22	0.15	0.16	0.13	0.13	0.16	0.12

After the eighth set, I felt pretty good and I was still about two and half miles from office.  So I decided to run two additional sets, but run it by “feel”; then I ran

01:41.35	01:42.63
0.29	0.28
03:20.52
0.41

I ran total of 1h’00m’13s’ with approx. 7.9 miles with 2 miles warm up and 1.5 mile warm down.

Thursday morning was terrible day for running.  It was not only because temperature topped 80s’ degree at 06:50 and also I felt so beat 24-hour after the repeat.  I got locker room regular time and decided to stroll in Glover Archibald Trail to avoid the heat and get some soft surface.  I ran for 56m’11s’ approx. 7.3 miles. 

This morning was fine, quadriceps and hammy were not as sore, but calves were.  I noticed I ran six days straight without a day off when I look my log; I shouldn't do that, specially I am not in full training mode.  Today is a day off for me.