Flat Like a G6
Monday, 11-22-2010
44:40 (6.59mi) around Ft. McHenry
6:56, 6:53, 6:52, 7:03, 6:53, 6:39, 6:02 (avg. 6:46)
* Ugh, getting sick. Had a head cold all day and my legs had nothing... was breathing hard and not too enjoyable. This is what it feels like to be out of shape and sick.
Tuesday, 11-23-2010
40:29 (5.97mi) out to Ft. McHenry at night
7:14, 6:51, 6:50, 6:49, 6:29, 6:30 (avg. 6:46)
* Day II of my PLM role and it was a busy one... only had time to run after 5PM in the darkness and committed to three 2-mile loops out to Ft. McHenry. Felt pretty decent at times, but still not much muscle in my quads.
Wednesday, 11-24-2010
57:25 (est. 8.5mi) hilly but relaxed up Hilltop Rd.
* Ran after work today at Patapsco while my family was in town at the trails.. started up Buzzard's Rock and then ran up Hilltop S onto Frederick which led me into Thymes and down onto River Rd. Just an awesome loop, but I didnt' end it there, I decided to summit Hilltop Rd and do the loop all over again! Tons of climbing and I actually felt better on the second descent and ascent! Will be routine.
Thursday, 11-25-2010
47:32 (7.18 mi) out-and-back Rockburn Branch
7:03, 6:38, 6:37, 7:18, 6:13, 5:57, 5:38 (avg. 6:37; last .91 in 5:07)
* Thanksgiving Day... ran in 50-degrees, wet road conditions. Headed out to Rokburn still feeling sluggish in the legs and my right hip is still tight, but I opened up well the final mile feeling strongly. Good sensations.
Friday, 11-26-2010
1:10:28 hilly (10 mi) around Patapsco loop (x2)
36:11/34:17
* Solid morning.. rainy and chilly, but knocked out two loops at Patapsco coming through 36:11 on the first and 34:15 on the second, which was a very good sign, because this loop is quite muscularly fatiguing. Breathing was solid and I felt my footstrikes were more controlled and consistent. Getting fitter.
Saturday, 11-27-2010
40:34 (6.45 mi) up Marshalee
6:50, 6:30, 6:07, 6:16, 6:25, 6:09, 5:34 (avg. 6:17; last. 91 in 5:04)
* Legs are finally back under me.. 33-degrees, pretty chilly, but I lined up fully dressed in trainers and got after it. Ran one of my best times on this course in quite some time and finished strongly.. actually thought I was flirting with a sub-40' but am over-weight. Have a layer of fat on me I have never felt.
Sunday, 11-28-2010
1:29:13 (13 mi) around the Patapsco Trails (Ridge Trail)
45' out-and-back (neg. split)
* Another gorgeous day, quite cold again, but knocked out an out-and-back with some very good sections of work. Still had some bothersome dullness in my hip flexor, but it did not limit me. Just legs were a bit heavy at times, but averaged close to 6:45 pace for the whole run on the trails.
Total
55 Miles
44:40 (6.59mi) around Ft. McHenry
6:56, 6:53, 6:52, 7:03, 6:53, 6:39, 6:02 (avg. 6:46)
* Ugh, getting sick. Had a head cold all day and my legs had nothing... was breathing hard and not too enjoyable. This is what it feels like to be out of shape and sick.
Tuesday, 11-23-2010
40:29 (5.97mi) out to Ft. McHenry at night
7:14, 6:51, 6:50, 6:49, 6:29, 6:30 (avg. 6:46)
* Day II of my PLM role and it was a busy one... only had time to run after 5PM in the darkness and committed to three 2-mile loops out to Ft. McHenry. Felt pretty decent at times, but still not much muscle in my quads.
Wednesday, 11-24-2010
57:25 (est. 8.5mi) hilly but relaxed up Hilltop Rd.
* Ran after work today at Patapsco while my family was in town at the trails.. started up Buzzard's Rock and then ran up Hilltop S onto Frederick which led me into Thymes and down onto River Rd. Just an awesome loop, but I didnt' end it there, I decided to summit Hilltop Rd and do the loop all over again! Tons of climbing and I actually felt better on the second descent and ascent! Will be routine.
Thursday, 11-25-2010
47:32 (7.18 mi) out-and-back Rockburn Branch
7:03, 6:38, 6:37, 7:18, 6:13, 5:57, 5:38 (avg. 6:37; last .91 in 5:07)
* Thanksgiving Day... ran in 50-degrees, wet road conditions. Headed out to Rokburn still feeling sluggish in the legs and my right hip is still tight, but I opened up well the final mile feeling strongly. Good sensations.
Friday, 11-26-2010
1:10:28 hilly (10 mi) around Patapsco loop (x2)
36:11/34:17
* Solid morning.. rainy and chilly, but knocked out two loops at Patapsco coming through 36:11 on the first and 34:15 on the second, which was a very good sign, because this loop is quite muscularly fatiguing. Breathing was solid and I felt my footstrikes were more controlled and consistent. Getting fitter.
Saturday, 11-27-2010
40:34 (6.45 mi) up Marshalee
6:50, 6:30, 6:07, 6:16, 6:25, 6:09, 5:34 (avg. 6:17; last. 91 in 5:04)
* Legs are finally back under me.. 33-degrees, pretty chilly, but I lined up fully dressed in trainers and got after it. Ran one of my best times on this course in quite some time and finished strongly.. actually thought I was flirting with a sub-40' but am over-weight. Have a layer of fat on me I have never felt.
Sunday, 11-28-2010
1:29:13 (13 mi) around the Patapsco Trails (Ridge Trail)
45' out-and-back (neg. split)
* Another gorgeous day, quite cold again, but knocked out an out-and-back with some very good sections of work. Still had some bothersome dullness in my hip flexor, but it did not limit me. Just legs were a bit heavy at times, but averaged close to 6:45 pace for the whole run on the trails.
Total
55 Miles