Race the Speed of Pain
Monday, 02-14-2011
6.5 miles around Ft. McHenry in 45:00
* Left my watch, but no big deal as I have this course memorized and it's an automatic 45-min effort. Beautiful weather, finally, 60+ degrees and sunny but 35mph gusts of wind made it quite the run. Took a fall today in the office and knocked up my right shin, but it held out okay and I felt pretty good... granted, yesterday was a great long run.
Tuesday, 02-15-2011
8 miles on E. Clement in 56:26
* 20 min easy + 6 x 2 min uphill (650m), jog back recovery... ended up hitting a .65km straight-away that was slightly uphill right in front of UA... mile paces were 5:14-5:10-5:07-5:01-5:02-5:16... pretty darn solid and the right amount of intensity and volume. Did not fall apart but could feel my weaknesses. Just have pure power right now, no turnover or speed, but managed sub-5:00 pace uphill for 2 min efforts, which is nice. Good work.
Wednesday, 02-16-2011
6.5 miles out to the Inner Harbor in 43:53
* Avg. 7;01 pace... crazy, because from the start this run felt great, as in fresh in the legs. I could've sworn I was running 1-min per mile faster than usual. Legs were, however, fatigued, and even though I contemplated going the full 80-min, I made the right decision to switch for Friday on the trails.
Thursday, 02-17-2011
6 miles around Ft. McHenry in 39:21 + Drills
* 7:03, 6:56, 6:40, 6:49, 6:41, 6:51, 6:51, 6:41, 6:24 (avg. 6:47 pace)... legs were fresh and crisp, feeling good, but to my dismay I strained my right outer quad on my final set of squat jumps. Just my freaking luck. However, hopefully it's no big deal. Need to decide if tomorrow is 80min run or if it's the 3 x 10 min workout depending on the leg. Ugh, I am just trying to get better and just pushed the envelope with a 3rd set.
Friday, 02-18-2011
10 miles at Patapsco and Norris Rd. in 1:08:04
* 1.5 mile warm-up in 15:01, 3 x 10 min, rec. 3 min in 5:49 pace (1.72 miles), 5:48 pace (1.72 miles), 5:51 pace (1.71 miles), 1.75 mile cool-down in 16:58... felt amazingly strong and consistent and the times reflect the effort. However, either I am underestimating how slow the trail is or how hard the hills are, or I just cannot break out of 5:40-5:50 pace for my "hard" extended efforts. This is the type of workout I used to kill, but I felt like I was completely working well and couldn't have gone much faster without jeopardizing the workout. Guess I will have to wait and see what I can do on a flat road or track. Hmm...
Saturday, 02-19-2011
11 miles around Patapsco Loops in 1:19:22
* Belmont Loop x 2 in 37:29 / 35:31... the trails were in decent condition, however, really rutty due to the bikers and it was awesome to run in 50mph winds within a forest... the constant threat of a huge limb crashing down upon my skull kept me on my toes. Thankfully I ran in the afternoon and most of the weak limbs had fallen, but I was pretty near a massive branch when it crashed down in front of me and to the left of the trail. Pretty cool. Great to have the trails back and due to my soreness, I am going to have to build some strength on them in prep for the Bull Run.
Sunday, 02-20-2011
21 miles around Patapsco in 2:17:26
* 7:18, 7:10, 7:06...trails...7:30, 6:18, 6:26, 6:16, 6:00... Ran thru Rockburn in 25-minutes and then hit up the Morning Choice-Cascade Falls loop, making a couple bikers crash in the progress... was feeling a bit lethargic, but then really got going. Fueled up at 40+ min and at 1h20' and finally at 1h50'. After the mega loop I hit yesterday's loop in 36' and change, which was strong, almost eating it on a slippery ditch. Finished up strongly at sub-6:20 pace, only some minor depletion issues, but very promising if I have to go 3h+ next weekend.
Total
69 Miles
* As you've probably noticed, I've switched back to miles over kilometers. I can't hide from the fact that I've only been in training for 3 weeks, which is letting me accept my fitness and making me realize why I'm not hammering 5-min pace efforts at the drop of a hat. "Be Humble to Progress." That's a great motto and I will embrace it. Next weekend is the Club 10M, but I will can it if it disrupts a long run. Hopefully Coach will schedule a huge run on Sat and then I have to race on tired legs on Sunday. We'll see...
6.5 miles around Ft. McHenry in 45:00
* Left my watch, but no big deal as I have this course memorized and it's an automatic 45-min effort. Beautiful weather, finally, 60+ degrees and sunny but 35mph gusts of wind made it quite the run. Took a fall today in the office and knocked up my right shin, but it held out okay and I felt pretty good... granted, yesterday was a great long run.
Tuesday, 02-15-2011
8 miles on E. Clement in 56:26
* 20 min easy + 6 x 2 min uphill (650m), jog back recovery... ended up hitting a .65km straight-away that was slightly uphill right in front of UA... mile paces were 5:14-5:10-5:07-5:01-5:02-5:16... pretty darn solid and the right amount of intensity and volume. Did not fall apart but could feel my weaknesses. Just have pure power right now, no turnover or speed, but managed sub-5:00 pace uphill for 2 min efforts, which is nice. Good work.
Wednesday, 02-16-2011
6.5 miles out to the Inner Harbor in 43:53
* Avg. 7;01 pace... crazy, because from the start this run felt great, as in fresh in the legs. I could've sworn I was running 1-min per mile faster than usual. Legs were, however, fatigued, and even though I contemplated going the full 80-min, I made the right decision to switch for Friday on the trails.
Thursday, 02-17-2011
6 miles around Ft. McHenry in 39:21 + Drills
* 7:03, 6:56, 6:40, 6:49, 6:41, 6:51, 6:51, 6:41, 6:24 (avg. 6:47 pace)... legs were fresh and crisp, feeling good, but to my dismay I strained my right outer quad on my final set of squat jumps. Just my freaking luck. However, hopefully it's no big deal. Need to decide if tomorrow is 80min run or if it's the 3 x 10 min workout depending on the leg. Ugh, I am just trying to get better and just pushed the envelope with a 3rd set.
Friday, 02-18-2011
10 miles at Patapsco and Norris Rd. in 1:08:04
* 1.5 mile warm-up in 15:01, 3 x 10 min, rec. 3 min in 5:49 pace (1.72 miles), 5:48 pace (1.72 miles), 5:51 pace (1.71 miles), 1.75 mile cool-down in 16:58... felt amazingly strong and consistent and the times reflect the effort. However, either I am underestimating how slow the trail is or how hard the hills are, or I just cannot break out of 5:40-5:50 pace for my "hard" extended efforts. This is the type of workout I used to kill, but I felt like I was completely working well and couldn't have gone much faster without jeopardizing the workout. Guess I will have to wait and see what I can do on a flat road or track. Hmm...
Saturday, 02-19-2011
11 miles around Patapsco Loops in 1:19:22
* Belmont Loop x 2 in 37:29 / 35:31... the trails were in decent condition, however, really rutty due to the bikers and it was awesome to run in 50mph winds within a forest... the constant threat of a huge limb crashing down upon my skull kept me on my toes. Thankfully I ran in the afternoon and most of the weak limbs had fallen, but I was pretty near a massive branch when it crashed down in front of me and to the left of the trail. Pretty cool. Great to have the trails back and due to my soreness, I am going to have to build some strength on them in prep for the Bull Run.
Sunday, 02-20-2011
21 miles around Patapsco in 2:17:26
* 7:18, 7:10, 7:06...trails...7:30, 6:18, 6:26, 6:16, 6:00... Ran thru Rockburn in 25-minutes and then hit up the Morning Choice-Cascade Falls loop, making a couple bikers crash in the progress... was feeling a bit lethargic, but then really got going. Fueled up at 40+ min and at 1h20' and finally at 1h50'. After the mega loop I hit yesterday's loop in 36' and change, which was strong, almost eating it on a slippery ditch. Finished up strongly at sub-6:20 pace, only some minor depletion issues, but very promising if I have to go 3h+ next weekend.
Total
69 Miles
* As you've probably noticed, I've switched back to miles over kilometers. I can't hide from the fact that I've only been in training for 3 weeks, which is letting me accept my fitness and making me realize why I'm not hammering 5-min pace efforts at the drop of a hat. "Be Humble to Progress." That's a great motto and I will embrace it. Next weekend is the Club 10M, but I will can it if it disrupts a long run. Hopefully Coach will schedule a huge run on Sat and then I have to race on tired legs on Sunday. We'll see...
