To The Edge
Monday, 01-17-2011
2.89 miles out to Montgomery Rd. in 19:21
* 7:19, 6:32, 6:09 (Avg. 6:42 pace)... Decided to go for 20-minutes today and test the shin on some hills. Finished perfectly well in the cold conditions. I think the worst is past me, and I was able to visit Dr. Bross for perhaps the last time for some while as I build strength and continue my rehab (eccentric drills).
Tuesday, 01-18-2011
5.51 miles around Ft. McHenry in 38:47
* 7:08, 7:05, 7:06, 6:53, 7:03, 6:50 (Avg 151/170 HR @ 7:03 pace)... Coach Nippert struck with a suggested 25-40 minutes and with the icy conditions, I worked my way around Ft. McHenry and pushed for a 40-min run (always have to run the max). Anyway, had a pretty tight left calf, and just battling normal fatigue. Glad I pushed it, as there was 0 pain. Great news.
Wednesday, 01-19-2011
6.44 miles around the Inner Harbor in 44:04
* 6:55, 6:59, 6:47, 6:59, 6:52, 6:33 (Avg. 6:50 pace @ 151/165 HR)... Didn't really want to head out on 45-minutes for a back-to-back big days of running, but followed coach's orders. Was definitely tired and depleted, very weak. Ankle felt good, especially since I had a pretty scary event last night in the middle of the night. Held up perfectly well, altough weakness is evident. At least zero pain. Will continue to monitor and do the exercises.
Thursday, 01-20-2011
4.93 miles around Ft. McHenry in 34:28
* 7:08, 6:54, 6:55, 7:01, 6:57 (Avg. 6:59 pace; 158/172 HR)... Alright, very nice run. Legs still have nothing. They're just flopping over, one-by-one. Have started a plank routine at night with Perla, so hopefully that will help but am waiting for the run when my legs are under me.
Friday, 01-21-2011
4.20 miles around Ft. McHenry in 28:38
* 6:57, 6:59, 6:43, 6:35 (Avg. 6:49 pace, HR 155/173)... talk about brutal wind: 20-25mph constant headwind on the return home, it was rough, but as a tailwind, I was rolling. Legs felt better. Yesterday's sore feet didn't surface, but this right hip needs to strengthen or I'm going to continue to have planting problems.
Saturday, 01-22-2011
AM: 6.46 miles around original M&M Loop in 15-degrees in 43:17
PM: Exercises: 3 x Skips, Butt-Kicks, High Knees, Bounds, 10 x Jump Squats
* 7:12, 6:44, 6:40, 6:44, 6:54, 6:12, 6:05 (Avg. 6:42 pace; HR 159/177)... woke up to the coldest day of the year, 15-degrees, felt like 3-degrees with wind-chill (8mph) and 1-degree dewpoint. My nose almost broke in the first mile, it was that cold. Thankfully, my core was warm (Under Armour Cold Gear is truly the best technology in the industry for the Cold.. I had CG 1/4 Zip and my Illusion Jacket up top and CG Draft Tight and Illusion Pant on bottom). I was surprised I handled the course well (quite hilly and challenging), but then again, it was a pretty mediocre time for the course. Felt strong the last mile but my right hip has to get stronger and will work on that this afternoon.
Sunday, 01-23-2011
7.71 miles around Crestwood in 52:37
* 7:10, 7:04, 6:58, 6:49, 6:49, 6:41, 6:31, 6:15 (Avg. 6:48 pace)... very nice progression and didn't mean to, but the weather was rough... 18-degrees, windy, especially on the 3m uphill out to Ilchester. Didn't trust my legs to hold up on my 9m course, so I opted to loop Crestwood and hit close to 8m.. should've done 9m, but am being conservative with this injury and Landing Rd is where I got injured (very cambered road)... very pleased.
Total
38.14 Miles in 4:21:20
* Alright, so very promising week of training. I have kept my posterior tibial tendinitis in check by doing a series of eccentric exercises most nights. I am also 100% in the Under Armour Assert training shoe, which is neutral and under 10oz. So far, so good. My ambition is high, but am unsure of what direction. I do know I need to regain my intensity and speed, but I also want to make a statement and make a world team. There are several options, which is nice. One day at a time.
2.89 miles out to Montgomery Rd. in 19:21
* 7:19, 6:32, 6:09 (Avg. 6:42 pace)... Decided to go for 20-minutes today and test the shin on some hills. Finished perfectly well in the cold conditions. I think the worst is past me, and I was able to visit Dr. Bross for perhaps the last time for some while as I build strength and continue my rehab (eccentric drills).
Tuesday, 01-18-2011
5.51 miles around Ft. McHenry in 38:47
* 7:08, 7:05, 7:06, 6:53, 7:03, 6:50 (Avg 151/170 HR @ 7:03 pace)... Coach Nippert struck with a suggested 25-40 minutes and with the icy conditions, I worked my way around Ft. McHenry and pushed for a 40-min run (always have to run the max). Anyway, had a pretty tight left calf, and just battling normal fatigue. Glad I pushed it, as there was 0 pain. Great news.
Wednesday, 01-19-2011
6.44 miles around the Inner Harbor in 44:04
* 6:55, 6:59, 6:47, 6:59, 6:52, 6:33 (Avg. 6:50 pace @ 151/165 HR)... Didn't really want to head out on 45-minutes for a back-to-back big days of running, but followed coach's orders. Was definitely tired and depleted, very weak. Ankle felt good, especially since I had a pretty scary event last night in the middle of the night. Held up perfectly well, altough weakness is evident. At least zero pain. Will continue to monitor and do the exercises.
Thursday, 01-20-2011
4.93 miles around Ft. McHenry in 34:28
* 7:08, 6:54, 6:55, 7:01, 6:57 (Avg. 6:59 pace; 158/172 HR)... Alright, very nice run. Legs still have nothing. They're just flopping over, one-by-one. Have started a plank routine at night with Perla, so hopefully that will help but am waiting for the run when my legs are under me.
Friday, 01-21-2011
4.20 miles around Ft. McHenry in 28:38
* 6:57, 6:59, 6:43, 6:35 (Avg. 6:49 pace, HR 155/173)... talk about brutal wind: 20-25mph constant headwind on the return home, it was rough, but as a tailwind, I was rolling. Legs felt better. Yesterday's sore feet didn't surface, but this right hip needs to strengthen or I'm going to continue to have planting problems.
Saturday, 01-22-2011
AM: 6.46 miles around original M&M Loop in 15-degrees in 43:17
PM: Exercises: 3 x Skips, Butt-Kicks, High Knees, Bounds, 10 x Jump Squats
* 7:12, 6:44, 6:40, 6:44, 6:54, 6:12, 6:05 (Avg. 6:42 pace; HR 159/177)... woke up to the coldest day of the year, 15-degrees, felt like 3-degrees with wind-chill (8mph) and 1-degree dewpoint. My nose almost broke in the first mile, it was that cold. Thankfully, my core was warm (Under Armour Cold Gear is truly the best technology in the industry for the Cold.. I had CG 1/4 Zip and my Illusion Jacket up top and CG Draft Tight and Illusion Pant on bottom). I was surprised I handled the course well (quite hilly and challenging), but then again, it was a pretty mediocre time for the course. Felt strong the last mile but my right hip has to get stronger and will work on that this afternoon.
Sunday, 01-23-2011
7.71 miles around Crestwood in 52:37
* 7:10, 7:04, 6:58, 6:49, 6:49, 6:41, 6:31, 6:15 (Avg. 6:48 pace)... very nice progression and didn't mean to, but the weather was rough... 18-degrees, windy, especially on the 3m uphill out to Ilchester. Didn't trust my legs to hold up on my 9m course, so I opted to loop Crestwood and hit close to 8m.. should've done 9m, but am being conservative with this injury and Landing Rd is where I got injured (very cambered road)... very pleased.
Total
38.14 Miles in 4:21:20
* Alright, so very promising week of training. I have kept my posterior tibial tendinitis in check by doing a series of eccentric exercises most nights. I am also 100% in the Under Armour Assert training shoe, which is neutral and under 10oz. So far, so good. My ambition is high, but am unsure of what direction. I do know I need to regain my intensity and speed, but I also want to make a statement and make a world team. There are several options, which is nice. One day at a time.
