If the Creek Don't Rise

Today was a relatively easy day running wise but, it was hotter then satan's anus hell outside. It hit 103 degrees and was like walking in a hair dryer. The humidity makes it unbearable to even consider running in. I don't fair well in the heat, and since I'm looking at long term gains, I don't need added discomfort.

Today's work out came form Rob last night. For those that don't know Rob Lillie, is a friend, a previous co-worker, a coach and a mentor. I see him mostly in coaching capacity, sorry ladies he's recently engaged (congrats again!). I've worked with Rob since about December and he got me in what we were hoping was 2:45 shape for The Qualifier Marathon in Bay City, MI. Unfortunately, the race fell on an extremely unseasonably warm day (mid-90's for MAY!, 70%+ humidity W..T...F) and I slowed things down to my current PR of 2:53:17.

Today consisted of early morning time with the roller. I have a hard black foam roller (18 inches) and I use it to loosen up all the solidified crap in my legs. I've found that even 5 minutes of rolling in the morning or before I run greatly improves how my legs feel after hard workouts. IF you aren't doing this, try it. On days where I don't run in the morning (like today), I try to roll for 10 minutes and make sure I take in extra water to help get all that stuff pushed through my body before my evening workout.

WORKOUT
2 miles warm up (7:00 pace descending to 6:35 by 1.75 in)

2 miles at easy tempo ( 5:45-50) My hamstrings were talking during the first mile of the warm up but loosened up and let me do the 4th mile in 5:25.

2 miles cool down (7:00 or slower). I was in a bit of a time crunch to meet my mom for dinner plans so I pushed it a little and my last 2 miles averages about 6:40.

Needless to say, I wouldn't have been able to do this type of effort outside, which I'm totally fine with. MY goal races are in September and November both of them will be very cool and I will be able to hone in on my nutrition and fluids.



Today's song was If the Creek Don't Rise - Dylan LeBlanc

HOT HOT HOT!