Race the Sunset




Sunday, 09-05-2010
22 miles total in 2:11:13, with 15 miles hilly and hard in 1:28:04,
last 7 miles in 43:08, with last .9 miles in 43:08
Monday, 09-06-2010
AM: 6 miles around M&M Loop in 39:54
PM: 4 miles thru Rockburn Dr. in 26:14
Tuesday, 09-07-2010
AM: 8 miles total in 51:24 with 8 x 1 min on track (300m+), rec. 1 min
19-min warm-up to LRHS Track, 17-min cool-down
PM: 3 miles around Ft. McHenry in 19:34  
Wednesday, 09-08-2010
AM: 10 miles up Ilchester Rd. in 1:04:50
PM: 30 min
Thursday, 09-09-2010 to Friday, 09-10-2010
Injured - Calf/Soleus/Achilles
Saturday, 9-11-2010
6 miles easy in 41:12 around M&M Loop...

* Had an amazingly strong effort on Sunday in place of my race and absolutely buried myself for 90-minutes, which resulted in floating 6-min miles for the final 7 miles of the run on hills. Just amazing as I activated a new fuel system (fats)... however, the final 5 min of the run were tremendously painful in my left knee, as the surface I ran the 90-min tempo was quite crowned and had major sharp pains. This also has resulted in my right achilles/calf/soleus to have some sharp pain, so I'm a bit beat up right now (and should be after 22 miles in 2:11 on hills), but I need to clean this up before my 50K effort or risk further injury. Nippert's training plan arrived, and perhaps it's a blessing in disguise, because from my background, it's a bit light, but should allow me to recover and get faster.

* Well, a poor run-course decision leads into an injury. I wanted a flatter, faster loop in order to hammer out my 15-mile tempo and I found it but the back-half road was very crowned and it was too much stress on my right calf/achilles, so coupled with my tendinitis in my left knee, it was just too much. Then, not wanting to mess with my new schedule I tried running through the pain and it only kept tightening all week until I had to take time off... which completely helped, but I did have the same pain after 20-min on my run today. Will attempt the long run on trails tomorrow.

Sunday, 09-12-2010
18 miles steady around Patapsco State Park in 2:00:28 (38:31, 36:31, 45:25)
Monday, 09-13-2010 to Wednesday, 09-15-2010
Injured
Thursday, 09-16-2010 (133.8 lbs)
3 miles around Ft. McHenry in 21:34
Friday, 09-17-2010
6+ miles around Ft. McHenry in 43:57
Saturday, 09-18-2010
6.5 miles around Patapsco State Park in 44:21

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