#7 – 50 runs in 100 days spring edition
#41 – 100 Days Of Miles Challenge

Tonite it was time to get to the gym and lift weights and as warmup running a few K on the treadmill.

The plan this year was to do some kind of intervals every week but because I did do the intervals session on the Running Technique session a couple of weeks ago I got punished. My gluteus was feeling so much better before these intervals but after that it was almost back to square one. The only one I can blame is myself so now I have to stay away from intervals for a while til I get my gluteus back on track again.

So tonite I had a pace of 6 min/k and did not gradually increase the pace during the run, after 2K I gradually decreased the pace every 10s til I was down to walking. I was not so tired in my legs but I still put on the security string just in case.

Distance: 1.48 miles (2.39K), time: 15.04.9 min,
average pace: 6.18 min/k, max pace: 5.03 min/k,
VO2 Max: 23 ml/kg/min

Total distance in March: 57.67 miles (92.85K), total distance so far: 262.93 miles (432.32K)

A little less miles due to timeout for a week and have not been running any longer distances but I am on my way to get ready for the real preparation for my first ultra race in June this year.

Still do foam rolling

After the warmup it was biceps, triceps and legs. Have added the hip strength exercise that I also did tonite.

Ended with core: 5 min plank exercise where I had my butt higher up (like the dog position in Yoga) but did not feel any difference, then it was foam rolling and stretching.