Daily Update – July 31

ByJarin Satterlee

I honestly don’t know how my daily updates got off by a day. I also do not know which day they went off the rails. Obviously I took an extra day off from working out.

Good News

The elbow is feeling much better. It still hurts. But I can put some weight on it now. It does not hurt nearly as much to touch it.

Back to the grind

Today I did both a running workout and strength workout. The strength workout was very simple though and really only involved my lower half.

Easy Run with Strides

The running workout today was listed as an easy run. It was not so easy after taking several days off. The workout ended with stride repeats. The session warmup was not nearly long enough for me. I believe this likely contributed to the overall workout feeling more difficult than normal. My training plan is integrated with my GPS/Sports watch (Coros Pace 3). The watch tells me exactly what I need to do for each training run. Here is a screenshot showing what a workout looks in the training hub.

Today’s workout consisted of the these elements:

  • 5 min warmup (>12min/mile pace)
  • 3.5 miles easy run (12:20min/mile – 10:30min/mile pace)
  • 8x20sec/40sec Stride Repeats (8:40min/mile – 8:10min/mile) – Running at target pace for 20 seconds . Then, walk or jog for 40 seconds. Repeating this run/recover cycle 8 times.
  • 5 min cooldown

The results of today’s 4.77 mile run:

I am considering modifying future training sessions to separate the warmup & cooldown periods from the training part. That will allow me to have a longer warmup.

Strength Workout

I decided to continue to rest my elbow, but I still wanted to get in a workout. I opted to focus on glutes today, using this YouTube Video:

Given that I am still new to strength training, I only did one set of this two set workout.

Feeling Positive

Although both the running and strength workouts were challenging, I feel good about doing them. I actually enjoy doing stride (aka cadence) workouts. I like letting the ponies out of the stable to run wild, for short bursts that is.

I was certainly tired after each workout. Tired but happy to have accomplished the tasks.