Langley


Monday, 01-31-2011
9.08km around Ft. McHenry in 38:34
* 4:37, 4:36, 4:15, 4:35, 4:02, 4:13, 4:14, 3:50, 3:39 (avg. 4:14)... didn't even notice the 3'39" final kilo. Pretty sweet, but legs were tired from my first long run. Nice and smooth, avoiding the ice.
Tuesday, 02-01-2011
15.12km down Landing, up Montgomery in 1:02:31
* 4:30, 4:15, 4:21, 4:08, 4:10, 4:07, 4:00, 4:00, 4:19, 4:00, 4:06, 4:03, 3:59, 4:06, 3:49 (avg. 4:08).. solid run up and down the hills of Elkridge and Ellicott City... only issue was my left quad (top), which makes me think that I have to continue my theraband exercises and it should go away. Some phantom pains in my right shin, but all good.
Wednesday, 02-02-2011
9.92km around Ft. McHenry in 44:49
* 4:43, 4:30, 4:32, 4:31, 4:32, 4:32, 4:28, 4:26, 4:31, 4:23 (avg. 4:31/km)... just look at those splits. Amazing. I can tell I am getting fit, as my body needed a full recovery run. 4:30s is all I had because yesterday was basically a race effort on those hills. This is the pace I can most definitely sustain over 80km. Pure recovery on this day.
Thursday, 02-03-2011
10.38km around the Inner Harbor in 43:47
* 4:36, 4:22, 4:17, 4:13, 4:15, 4:29, 4:27, 4:09, 3:52, 3:40, 3:40 (avg. 4:13/km)... considered running a 20-min pick-up during this run, but was still nursing my left quad, but that felt close to 100% so I figured I better not push it, and then felt quite sluggish so I was content to run another recovery run. However, my body completely woke up the final 3km and I was rolling quite well. If I wanted, I could've been below 3:20/km. Very nice. Some struggle, but not much.
Friday, 02-04-2011
12.04km out to Patterson Park in 50:40
* 4:33, 4:12, 4:20, 4:07, 4:12, 4:07, 3:59, 4:36, 4:05, 4:07, 4:02, 4:02 (Avg. 4:12/km)... nice, fresh legs today, thanks to probably finishing up so well yesterday. Fatigue did set in, but I was able to keep working a good pace. No real issues, except post-run my right top foot is awkward, mostly probably due to wearing a thick sock and tight lacing. Interesting to see what paces I ended up hitting, but will line up tomorrow in the rain over 8km to run a progression of 2km's and hopefully sub-28:00 in the process.
Saturday, 02-05-2011
8.59km during the Langley 8K in 30:39
* 3:31, 3:29, 3:39, 3:38, 3:27, 3:37, 3:34, 3:45, 3:20 (avg. 3:34/km); goal was to run a progression during this low-key race, but definitely got caught out in the front... race took a turn for the worst when I was leading past 2 miles and missed a turn (course markings washed away in rain... raining throughout race in 33-degrees)... once we realized we were long (3 man pack), we turned around and I tried to catch up and win the race, but the effort was too much for the fitness and I couldn't finish it off... oh well, at least I exposed my major issues: 1) need more intensity; 2) need to strengthen my left quad/piriformis that has been acting up this week. Otherwise, I should be good to go.
Sunday, 02-06-2011
20.23km down/up Bonnie Branch around Marshalee in 1:25:42
* 4:30, 4:27, 4:24, 4:30, 4:07, 4:15, 4:12, 4:17, 4:39, 4:33, 4:06, 4:06, 4:21, 3:58, 4:06, 4:05, 4:12, 4:15, 3:54, 3:46, 3:45 (avg. 4:14/km)... surprisingly very good long run considering yesterday's forced effort and how beat up my left quad felt post-race, as well as my posterior tib tendinitis. Everything held up really well and I just need to be cautious this early part of the week with maintenance exercises to ensure health. Not sure when this post-tib will clear up, but hopefully soon. Massive improvement of close to 6-min on the same course as last weekend.
Total
90km in 6:17:15

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