State of Love and Trust
Monday, 03-21-2011
3 mile wear-test around Ft. McHenry in 20:23 + Drills
* 6:58, 6:23, 6:06 (avg. 6:29/mi)... wear-testing and figuring out motivation. Legs felt pretty darn good. Wear-testing kept my pace controlled, but I was running a very strong pace.
Tuesday, 03-22-2011
6.5 miles out to the Inner Harbor in 43:54
* Avg. 6:38/mi... once again, feeling pretty good. Settled the decision on what to focus on next and will continue committed to building strength and endurance. No racing schedule as of right now, other than TransRockies. Need to stay healthy, need to fix 100% my hip flexor and need to keep up the motivation and diet.
Wednesday, 03-23-2011
7.5 miles up and down E. Clement St. with 6 x 2 min uphill in 52:22
* 20 min easy, 6 x 2 min uphill, jog back recovery... pace equivalents of 5:15-5:23-5:24-5:17-5:22-5:15, recoving at 8:00-8:30/mile... felt strong and in control but definitely worked the recovery more than in the past workouts. Can't wait to get on the track and really see some splits and see how I'm working.
Thursday, 03-24-2011
6.5 miles out to the Inner Harbor in 45:00
* Felt great today. Crispness in my stride, no real fatigue except a tight calf. Getting excited about my re-entrance onto the pista. Tomorrow I will ensure recovery and then we'll hit up the track on Monday.
Friday, 03-25-2011
5.5 miles easy out to Ft. McHenry in 39:17 + Drills
* Avg. 6:58/mile... felt pretty relaxed and fluid today, at least until the final 10-minutes. Finished up well and then headed to do my drill routine, which felt good. Thinking about jumping in the TTWSS 5000m Time Trial tomorrow morning.
Saturday, 03-26-2011
5.5 miles total with 1200m Time Trial in 3:28
* Splits - 69, 2:18, 69... showed up for a TeamThatsWhatSheSaid 5000m Time Trial and when I showed up, Arjun (1:54 800m) was running a 1200m time trial with a goal of 67-68s, so I opted to jump in with him than with the 15:30, 5000m group since it was my first day on a track in a year. Plus, with a 1500m on tap next weekend, this would give me a better indicator of my mid-distance fitness. Definitely had no clue what I was capable of running, as I have not seen a sub-5:00 mile in over a year. With 30-degrees and wind, this was going to be interesting. I switched out of my flats and put on my spikes, sans socks (to prepare for the steeple), and dropped a 200m to check my pace. I saw :36 and thought, "this is not good." Oh well, I offered Arjun to take the first 400m into the wind since I could help him out, but we were worried I couldn't carry the pace (67-68's). So, I tucked in behind Arjun, and came through a bit slow on the quarter and decided to pass on the backstretch and immediately I got a gap, hoping I could pull Arjun through to a good time. I was committed, as my body hadn't been here in quite some time and I continued to run hard to the finish. 1200m went by pretty quickly, both mentally and physically, and I clicked off 3:27-high, which felt good. Only had tightness in my left hammy and an awkward stride since I was not used to running in spikes yet. I will get more efficient. I seeded myself at 4:21.8 at York and am now thinking I can go sub-4:15 in my opener. Will be tough, but I think I can do it.
Sunday, 03-27-2011
12.5 mile progression down Bonnie Branch and around Marshalee in 1:29:45
* Avg. 7:08... great long run this afternoon. Weather was chilly but nice. Ran tremendously strong down Bonnie Branch, really strong on the flats towards Cascade Falls, and then decently strong on the trail. Hammered home well, but still have some lingering issue with my right hip flexor/psoas. Hit 29:15 for the final 4.5 miles, which is decent.
Total
47 Miles
3 mile wear-test around Ft. McHenry in 20:23 + Drills
* 6:58, 6:23, 6:06 (avg. 6:29/mi)... wear-testing and figuring out motivation. Legs felt pretty darn good. Wear-testing kept my pace controlled, but I was running a very strong pace.
Tuesday, 03-22-2011
6.5 miles out to the Inner Harbor in 43:54
* Avg. 6:38/mi... once again, feeling pretty good. Settled the decision on what to focus on next and will continue committed to building strength and endurance. No racing schedule as of right now, other than TransRockies. Need to stay healthy, need to fix 100% my hip flexor and need to keep up the motivation and diet.
Wednesday, 03-23-2011
7.5 miles up and down E. Clement St. with 6 x 2 min uphill in 52:22
* 20 min easy, 6 x 2 min uphill, jog back recovery... pace equivalents of 5:15-5:23-5:24-5:17-5:22-5:15, recoving at 8:00-8:30/mile... felt strong and in control but definitely worked the recovery more than in the past workouts. Can't wait to get on the track and really see some splits and see how I'm working.
Thursday, 03-24-2011
6.5 miles out to the Inner Harbor in 45:00
* Felt great today. Crispness in my stride, no real fatigue except a tight calf. Getting excited about my re-entrance onto the pista. Tomorrow I will ensure recovery and then we'll hit up the track on Monday.
Friday, 03-25-2011
5.5 miles easy out to Ft. McHenry in 39:17 + Drills
* Avg. 6:58/mile... felt pretty relaxed and fluid today, at least until the final 10-minutes. Finished up well and then headed to do my drill routine, which felt good. Thinking about jumping in the TTWSS 5000m Time Trial tomorrow morning.
Saturday, 03-26-2011
5.5 miles total with 1200m Time Trial in 3:28
* Splits - 69, 2:18, 69... showed up for a TeamThatsWhatSheSaid 5000m Time Trial and when I showed up, Arjun (1:54 800m) was running a 1200m time trial with a goal of 67-68s, so I opted to jump in with him than with the 15:30, 5000m group since it was my first day on a track in a year. Plus, with a 1500m on tap next weekend, this would give me a better indicator of my mid-distance fitness. Definitely had no clue what I was capable of running, as I have not seen a sub-5:00 mile in over a year. With 30-degrees and wind, this was going to be interesting. I switched out of my flats and put on my spikes, sans socks (to prepare for the steeple), and dropped a 200m to check my pace. I saw :36 and thought, "this is not good." Oh well, I offered Arjun to take the first 400m into the wind since I could help him out, but we were worried I couldn't carry the pace (67-68's). So, I tucked in behind Arjun, and came through a bit slow on the quarter and decided to pass on the backstretch and immediately I got a gap, hoping I could pull Arjun through to a good time. I was committed, as my body hadn't been here in quite some time and I continued to run hard to the finish. 1200m went by pretty quickly, both mentally and physically, and I clicked off 3:27-high, which felt good. Only had tightness in my left hammy and an awkward stride since I was not used to running in spikes yet. I will get more efficient. I seeded myself at 4:21.8 at York and am now thinking I can go sub-4:15 in my opener. Will be tough, but I think I can do it.
Sunday, 03-27-2011
12.5 mile progression down Bonnie Branch and around Marshalee in 1:29:45
* Avg. 7:08... great long run this afternoon. Weather was chilly but nice. Ran tremendously strong down Bonnie Branch, really strong on the flats towards Cascade Falls, and then decently strong on the trail. Hammered home well, but still have some lingering issue with my right hip flexor/psoas. Hit 29:15 for the final 4.5 miles, which is decent.
Total
47 Miles
