Turn a Blizzard to a Breeze
Sunday, 09-19-2010
13.5 miles around Patapsco Trails in 1:29:01
Monday, 09-20-2010
9.5 miles hilly down Landing and into Patapsco Trails in 1:02:43
Tuesday, 09-21-2010
8 mile fartlek with 20 min, 5 x 90-sec / 90-sec, 20 min in 53:25
Wednesday, 09-22-2010
7.miles steady thru Patapsco Trails in 48:41
Thursday, 09-23-2010
11 miles total with 15 min, 6 x 5 min (4 min rec.), 10 min (1:11:46 total)
Friday, 09-24-2010
6 miles easy around Patapsco in 42:38
Saturday, 09-25-2010
15 miles steady down Bonnie Branch thru Patapsco in 1:44:41
Last 4.5 miles in 28:01; last .9 mile in 5:10
Total
70 Miles
* Needed that workout, as my legs are still adjusting to the pounding on concrete. This 6 x 5 min workout was done on my 1.5 mile circuit, so I was clicking off sub-5:25 pace for sure, as I would finish up 5-min pace about 100m prior to shutting it down on each circuit. Had to reverse direction because the downhill is what I need work on and was falling apart. So, I ran on the uphill section for the last three reps and that paid off quite well, as I felt strong. Still had some major muscular imbalances, starting with my left calf and then my right glute. Needed this workout and workload. Basically 6 x 1 mile in sub-5:25 pace with 4 min uphill jog recovery.
13.5 miles around Patapsco Trails in 1:29:01
Monday, 09-20-2010
9.5 miles hilly down Landing and into Patapsco Trails in 1:02:43
Tuesday, 09-21-2010
8 mile fartlek with 20 min, 5 x 90-sec / 90-sec, 20 min in 53:25
Wednesday, 09-22-2010
7.miles steady thru Patapsco Trails in 48:41
Thursday, 09-23-2010
11 miles total with 15 min, 6 x 5 min (4 min rec.), 10 min (1:11:46 total)
Friday, 09-24-2010
6 miles easy around Patapsco in 42:38
Saturday, 09-25-2010
15 miles steady down Bonnie Branch thru Patapsco in 1:44:41
Last 4.5 miles in 28:01; last .9 mile in 5:10
Total
70 Miles
* Needed that workout, as my legs are still adjusting to the pounding on concrete. This 6 x 5 min workout was done on my 1.5 mile circuit, so I was clicking off sub-5:25 pace for sure, as I would finish up 5-min pace about 100m prior to shutting it down on each circuit. Had to reverse direction because the downhill is what I need work on and was falling apart. So, I ran on the uphill section for the last three reps and that paid off quite well, as I felt strong. Still had some major muscular imbalances, starting with my left calf and then my right glute. Needed this workout and workload. Basically 6 x 1 mile in sub-5:25 pace with 4 min uphill jog recovery.
