Now, we are nearing half way through February. Geez. Time for a cute animal picture...
How are you doing in your goals? Mine are doing well. I had a fairly good long run yesterday. I set out to do 20 miles. I ran/walked intervals of 3:1 for 18 miles, I chose to keep walking for another 2. I had a nagging back ache from rolling out of bed the wrong way, the other AM. In addition - a blistering headache in the back of my head, which was obviously caused by the back ache.
During the run, I felt great. I mean REALLY great. Strong, light on my feet. Still felt soreness in my hammies & glutes towards the end. I have yet to figure out why that is happening. My quads nor my calves - just my hammies & glutes. Research indicates that I need to strengthen my hammies & glutes - well, I have been working them double time since my last Full....and they still ache. Go figure. Since it was a slower run, I super-focused on my form. The rhytm of my feet hitting the pavement was very soothing to my mind. When I turned on some tunes, I turned them off within a few minutes. It distracted me.
I ran 3 days in a row last week. Planned? Yep. I wanted to do one last long run on tired legs. I ran a 4 mile tempo on Friday + a 5K race on Saturday and then...Sunday's long run.
That's not happening this week. I have another 5k on Saturday, but my long run will be only 10.
My last 20 miler will be on the week of 2/18. That will be run on fairly fresh legs. My two weeks of tapering will be two weeks of 12-13 miles.
Next stop - LA Marathon. I will be doing the Galloway method at a 3:1 interval. My goal is to finish sub 4:45, but my fantasy goal is to finish 4:30. Of course, regardless of my Finish Time - I will give 100% of what I have, on that day.
And to add some variety into my post...here is a peak into my non-running world. My family & I are having a great month. Kids are doing well in school and growing up before our very eyes. Their sense of independence and maturing is inspiring. The Dogs & Hamster are doing their daily stuff of eating, playing, walks and all that other fun pet stuff. My work/job as a Social Media Manager - a few highlights:
- Ricky Schroder (Silver Spoons, NYPD, 24, etc) has created an amazing family film with his family. Click on his name to see the movie trailer. His entire family has been a part of this project. "Wild Hearts" premiers on 3/09 on the Hallmark Movie Channel. Be sure to watch it!
- Another client, Kimberly Dawn will be at the House of Blues in West Hollywood on 2/16/13. Tickets are only $10. You can buy them HERE
- Stay tuned - we are launching Jennifer Farrell Design's blog (full of great tips) - and more!
What is on your calendar this week? Training? Work? Family?
(c) C. Ragsdale 2010-12
Charlene L. Ragsdale - Las Vegas, NV
*Sponsored Brand Ambassador for RobKellerMD.com
*San Francisco Marathon Ambassador 2012-13
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
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