New Recovery
Monday, 03-07-2011
5.5 miles around Ft. McHenry in 39:48
* 7:42, 7:34, 7:38, 7:44, 7:29, 7:26 (avg. 7:37/mile)... more of a check-the-tires kind of run, and amazingly I passed with flying colors. No major issues, no pain, just nice and easy running. Very prude decision yesterday to rest. Impressive.
Tuesday, 03-08-2011
7.5 miles out to Patterson Park in 52:24
* 7:08, 6:57, 6:59, 6:48, 6:53, 6:52, 6:45, 6:40 (avg. 6:54/mile)... what a great run. So fluid, no issues, no depletion, just steady as she goes. Hit the hill nicely, and finished up well. I think I am ready for a workout tomorrow. Rankings arrived today from UltraRunning Magazine and my Blues Cruise performance ranked me 48th in the USA. I was hoping it would rank in the Top 25 based on difficulty, but they are experimenting with a new formula and it didn't make the cut. Oh well.
Wednesday, 03-09-2011
6 mile fartlek around Locust Point with John Ealy in 41:43
* 20 min warm-up, 1-2-1-2-1-2-1 minute with 1 minute recovery, Cool-Down... Paces were 5:01-5:09-5:14-5:13-5:12-5:25-5:08...Ealy joined me on this fartlek, and the boy hung without issue (he is, after all, a 14:07/29:08 Buckeye) even though he's only been running 20/mi week. The effort was not intense, as I'm still recovering from the Marathon, but we were hitting 5:00/mile pace on all the pickups quite easily. Good effort, good workout.
Thursday, 03-10-2011
7.5 miles out to Patterson Park in the rain in 51:58
* 7:03, 6:56, 6:55, 6:53, 6:58, 6:49, 6:46, 6:48 (avg. 6:54/mile)... pouring rain, headed out completely decked-out in a UA Run jacket/pants for the rain and a cool baselayer hoody with hat and gloves. Tremendously enjoyed the run and stayed dry, except for the last 15-minutes when it became a torrential downpour and everything got soaked, but by the I was done. Very good sensations. No issues, other than a tight foot (left).
Friday, 03-11-2011
10.5 miles including 15'-5'-5'-15' (rec. 3') workout on River Rd in 1:12:01
1.5 mile warm-up, 15' (2.66 mi) at 5:38/mile pace + 5' (.90 mi) at 5:33/mile pace + 5' (.91 mi) at 5:29/mile pace + 15' (2.56 mi) at 5:52/mile pace... major improvement from the last similar workout. River Rd. is tough, no joke with the hills. I still managed to fall apart on the final 15-minute effort, just have some minor weaknesses that are working their way out (right hip flexor, left foot). Otherwise, I was pretty satisfied with this effort.
Saturday, 03-12-2011
21 miles around a muddy Patapsco State Park in 2:13:50
* Ugh... no real splits as I had major Garmin issues this morning, mostly my fault, I think. I ran closer than 2h20' but would Start my watch when I thought I was Stopping it, etc. The best part of the run was the final 2.5 miles, where I was clipping off sub-6:30/mile pace crisply and comfortably, with great form, and after 2-hours of rough running. Definitely majorly fatigued from yesterday, but wanted an extra day of rest for next weekend's long run/race. Right hip flexor is a little worrisome, but will focus on it this week.
Sunday, 03-13-2011
5 miles thru Rockburn Dr in 33:40
* 7:17, 6:49, 6:43, 6:35, 6:27 (avg. 6:46/mi)... very nice during this wear-test run. However, I developed an untimely blister on my right heel, which should heal up by Saturday. Just need to take care of it until race day. Surprised at my pace the day after my long run. Very promising.
Total
63 miles
5.5 miles around Ft. McHenry in 39:48
* 7:42, 7:34, 7:38, 7:44, 7:29, 7:26 (avg. 7:37/mile)... more of a check-the-tires kind of run, and amazingly I passed with flying colors. No major issues, no pain, just nice and easy running. Very prude decision yesterday to rest. Impressive.
Tuesday, 03-08-2011
7.5 miles out to Patterson Park in 52:24
* 7:08, 6:57, 6:59, 6:48, 6:53, 6:52, 6:45, 6:40 (avg. 6:54/mile)... what a great run. So fluid, no issues, no depletion, just steady as she goes. Hit the hill nicely, and finished up well. I think I am ready for a workout tomorrow. Rankings arrived today from UltraRunning Magazine and my Blues Cruise performance ranked me 48th in the USA. I was hoping it would rank in the Top 25 based on difficulty, but they are experimenting with a new formula and it didn't make the cut. Oh well.
Wednesday, 03-09-2011
6 mile fartlek around Locust Point with John Ealy in 41:43
* 20 min warm-up, 1-2-1-2-1-2-1 minute with 1 minute recovery, Cool-Down... Paces were 5:01-5:09-5:14-5:13-5:12-5:25-5:08...Ealy joined me on this fartlek, and the boy hung without issue (he is, after all, a 14:07/29:08 Buckeye) even though he's only been running 20/mi week. The effort was not intense, as I'm still recovering from the Marathon, but we were hitting 5:00/mile pace on all the pickups quite easily. Good effort, good workout.
Thursday, 03-10-2011
7.5 miles out to Patterson Park in the rain in 51:58
* 7:03, 6:56, 6:55, 6:53, 6:58, 6:49, 6:46, 6:48 (avg. 6:54/mile)... pouring rain, headed out completely decked-out in a UA Run jacket/pants for the rain and a cool baselayer hoody with hat and gloves. Tremendously enjoyed the run and stayed dry, except for the last 15-minutes when it became a torrential downpour and everything got soaked, but by the I was done. Very good sensations. No issues, other than a tight foot (left).
Friday, 03-11-2011
10.5 miles including 15'-5'-5'-15' (rec. 3') workout on River Rd in 1:12:01
1.5 mile warm-up, 15' (2.66 mi) at 5:38/mile pace + 5' (.90 mi) at 5:33/mile pace + 5' (.91 mi) at 5:29/mile pace + 15' (2.56 mi) at 5:52/mile pace... major improvement from the last similar workout. River Rd. is tough, no joke with the hills. I still managed to fall apart on the final 15-minute effort, just have some minor weaknesses that are working their way out (right hip flexor, left foot). Otherwise, I was pretty satisfied with this effort.
Saturday, 03-12-2011
21 miles around a muddy Patapsco State Park in 2:13:50
* Ugh... no real splits as I had major Garmin issues this morning, mostly my fault, I think. I ran closer than 2h20' but would Start my watch when I thought I was Stopping it, etc. The best part of the run was the final 2.5 miles, where I was clipping off sub-6:30/mile pace crisply and comfortably, with great form, and after 2-hours of rough running. Definitely majorly fatigued from yesterday, but wanted an extra day of rest for next weekend's long run/race. Right hip flexor is a little worrisome, but will focus on it this week.
Sunday, 03-13-2011
5 miles thru Rockburn Dr in 33:40
* 7:17, 6:49, 6:43, 6:35, 6:27 (avg. 6:46/mi)... very nice during this wear-test run. However, I developed an untimely blister on my right heel, which should heal up by Saturday. Just need to take care of it until race day. Surprised at my pace the day after my long run. Very promising.
Total
63 miles
