Valentine's Week
Monday, 02-07-2011
9.99km around Ft. McHenry in 43:57
* 4:44, 4:14, 4:22, 4:28, 4:29, 4:20, 4:20, 4:15, 4:21 (avg. 4:24km).. .amazing, just yesterday I thought I was toast again, having to take time off because my post-tib was on fire, but I over-did the exercises and this morning had absolutely zero pain and felt 100% healthly on the run other than a tight left calf. Looking forward to tomorrow's 1-min pick-ups.. I really want to get on a track and blast sub-50 sec 300's, but may have to run on the road during lunch because nothing is guaranteed after work.
Tuesday, 02-08-2011
8.01km around Ft. McHenry on Cuba St. in 35:00
* 20 min warm-up + 5 x 1 min fast, 1 min recovery... my Garmin froze up upon uploading this workout information, but I was hitting well below 2:59/km for my 1-min pick-ups, which was solid. I really attacked this workout, as I know my speed is my weakness right now and it should be my strength. Basically 1500m of work. Good workout.
Wednesday, 02-09-2011
16.49km around Patterson Park in 1:08:35
* 4:25, 4:39, 4:12, 4:01, 4:24, 4:23, 4:00, 4:15, 4:08, 4:11, 4:04, 4:05, 4:36, 3:48, 3:50, 4:12 (avg. 4:10/km)... finally a great run. Amazing what a little anaerobic work can do to the system. Everything felt great today, minus the left calf (tight), but it didn't really limit me. Was finally hitting some good striding and body positioning, a bit Ed Moran and Vaughn-like with the lower arms, but a very promising run.
Thursday, 02-10-2011
9.91km around Ft. McHenry in 43:04 + Drills
* 4:18, 4:21, 4:20, 4:03, 4:23, 4:23, 4:15... nice run, felt perfectly 100% healthy... got to run a little with Ironman David Stakel, which was nice. Weather is starting to improve, getting a bit warmer. Still not pleased with fitness, but that one fartlek session has jump started my muscles into more efficient running, but I still have a long way to go.
Friday, 02-11-2011
10.44km around Inner Harbor in 44:07
* Avg. 4:10/km... felt sluggish, like I didn't have that extra push-off... perhaps related to my drills yesterday, but I did make it further in my 22:30 turnaround than last time and actually managed a nicely paced run. Felt like I was controlling myself more than usual, as I have been talked into a 10 x alt-mile workout at 7AM tomorrow. We shall see.
Saturday, 02-12-2011
16km mostly on Norris Rd. in 1:02:53
* 3km easy in 15:56, 10km progression in 33:33 (starting at 4:09-4:08/km for first 2km)... opted to run later in the day with better weather, but with 25+mph winds, I opted to run on a 1.25km dirt road (Norris Rd.) that is quite hilly within Patapsco, but since it is residential it is quite solitary and absent of traffic. The only issue is that I guess it is a no-man's land for Garmins, as my Garmin fritzed after the first 2km split (7:17), however, I attacked and attacked and kept on attacking until I was working very hard. The hills were rough and my body's weaknesses starting showing, but I managed to hold it together and had a great workout. Now I just need to recover for my long run tomorrow.
Sunday, 02-13-2011
26.16km around Elkridge in 1:53:15
* 4:56, 4:34, 4:29, 4:33, 4:30, 4:19, 4:22, 4:18, 4:19, 4:37, 4:14, 4:20, 4:54, 4:08, 4:12, 4:11, 4:22, 4:22, 4:08, 4:11, 4:06, 4:14, 4:15, 4:11, 3:59, 3:44, 3:53 (avg. 4:19/km)... tremendously hilly route after a very hard effort yesterday, but I managed to run tremendously strong. Still trying to wrap my mind around 50 miles, but at least the snow on the trails is starting to disappear and next weekend's 2h20' effort should include some good trail running (hopefully) as we hit the mid-50's this week. Just gotta keep working on the little things. 133lbs, 9.4% body fat. Need that to come down to 128lbs at 7.5% by race-day.
Total
97km in 6:51:25
* Alright, approahed 100km for the week, which is very good volume right now in this phase. Intensity is starting to trickle into the program, and that's just going to take me to another level. I have started pushing myself quite hard on any type of intensity or if I am feeling good. Obviously for me, priority number one is the long run. I really wish I had time to run two per week, but that's not gonna happen, so just have to make do.
9.99km around Ft. McHenry in 43:57
* 4:44, 4:14, 4:22, 4:28, 4:29, 4:20, 4:20, 4:15, 4:21 (avg. 4:24km).. .amazing, just yesterday I thought I was toast again, having to take time off because my post-tib was on fire, but I over-did the exercises and this morning had absolutely zero pain and felt 100% healthly on the run other than a tight left calf. Looking forward to tomorrow's 1-min pick-ups.. I really want to get on a track and blast sub-50 sec 300's, but may have to run on the road during lunch because nothing is guaranteed after work.
Tuesday, 02-08-2011
8.01km around Ft. McHenry on Cuba St. in 35:00
* 20 min warm-up + 5 x 1 min fast, 1 min recovery... my Garmin froze up upon uploading this workout information, but I was hitting well below 2:59/km for my 1-min pick-ups, which was solid. I really attacked this workout, as I know my speed is my weakness right now and it should be my strength. Basically 1500m of work. Good workout.
Wednesday, 02-09-2011
16.49km around Patterson Park in 1:08:35
* 4:25, 4:39, 4:12, 4:01, 4:24, 4:23, 4:00, 4:15, 4:08, 4:11, 4:04, 4:05, 4:36, 3:48, 3:50, 4:12 (avg. 4:10/km)... finally a great run. Amazing what a little anaerobic work can do to the system. Everything felt great today, minus the left calf (tight), but it didn't really limit me. Was finally hitting some good striding and body positioning, a bit Ed Moran and Vaughn-like with the lower arms, but a very promising run.
Thursday, 02-10-2011
9.91km around Ft. McHenry in 43:04 + Drills
* 4:18, 4:21, 4:20, 4:03, 4:23, 4:23, 4:15... nice run, felt perfectly 100% healthy... got to run a little with Ironman David Stakel, which was nice. Weather is starting to improve, getting a bit warmer. Still not pleased with fitness, but that one fartlek session has jump started my muscles into more efficient running, but I still have a long way to go.
Friday, 02-11-2011
10.44km around Inner Harbor in 44:07
* Avg. 4:10/km... felt sluggish, like I didn't have that extra push-off... perhaps related to my drills yesterday, but I did make it further in my 22:30 turnaround than last time and actually managed a nicely paced run. Felt like I was controlling myself more than usual, as I have been talked into a 10 x alt-mile workout at 7AM tomorrow. We shall see.
Saturday, 02-12-2011
16km mostly on Norris Rd. in 1:02:53
* 3km easy in 15:56, 10km progression in 33:33 (starting at 4:09-4:08/km for first 2km)... opted to run later in the day with better weather, but with 25+mph winds, I opted to run on a 1.25km dirt road (Norris Rd.) that is quite hilly within Patapsco, but since it is residential it is quite solitary and absent of traffic. The only issue is that I guess it is a no-man's land for Garmins, as my Garmin fritzed after the first 2km split (7:17), however, I attacked and attacked and kept on attacking until I was working very hard. The hills were rough and my body's weaknesses starting showing, but I managed to hold it together and had a great workout. Now I just need to recover for my long run tomorrow.
Sunday, 02-13-2011
26.16km around Elkridge in 1:53:15
* 4:56, 4:34, 4:29, 4:33, 4:30, 4:19, 4:22, 4:18, 4:19, 4:37, 4:14, 4:20, 4:54, 4:08, 4:12, 4:11, 4:22, 4:22, 4:08, 4:11, 4:06, 4:14, 4:15, 4:11, 3:59, 3:44, 3:53 (avg. 4:19/km)... tremendously hilly route after a very hard effort yesterday, but I managed to run tremendously strong. Still trying to wrap my mind around 50 miles, but at least the snow on the trails is starting to disappear and next weekend's 2h20' effort should include some good trail running (hopefully) as we hit the mid-50's this week. Just gotta keep working on the little things. 133lbs, 9.4% body fat. Need that to come down to 128lbs at 7.5% by race-day.
Total
97km in 6:51:25
* Alright, approahed 100km for the week, which is very good volume right now in this phase. Intensity is starting to trickle into the program, and that's just going to take me to another level. I have started pushing myself quite hard on any type of intensity or if I am feeling good. Obviously for me, priority number one is the long run. I really wish I had time to run two per week, but that's not gonna happen, so just have to make do.
