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Monday, 08-01-2011
7.62 miles, inc. 6 x 1200m dirt hilly road in 4:17, 4:08, 4:06, 3:59, 4:06, 3:58 (rec. 2')
* Long day at work, over 100-degrees, so I opted to run on Norris Rd for my workout in the shade, dirt, and some hills. I felt quite tired from my workout, and looking at my paces, 5:58-5:41-5:44-5:33-5:45-5:31, you could tell my body was just waking up. Obviously, the hills are pretty solid, but I was pleased to get under 4:00 for a couple of sections, which I haven't been able to do this year or last. This time, my 2:00 recovery was from 6:33-6:55 pace.
Tuesday, 08-02-2011
8.71 miles out to Patterson Park in 59:18
Wednesday, 08-03-2011
HCS Two x 5M Relay in 1:09, 1:06, 1:07, 1:08, 1:09, 1:07, 1:08, 1:05, 1:09, 1:02
* Teammate was Dave Berdan, Master HCS stud (50yr old just ran 17-min 5000m), so my rest was 75-sec. Amazed at my final 400m chasing down Adam Wytko, as he had a solid 80m lead on me, but I promised Dave I would bring him the baton in the lead and I closed my eyes and went for it... basically running a 62 in lane three. It was sweet, reminded me of college. Not sure of the damage I have done to my body, as I ran in spikes for the first time in months and my right hip flexor is a little fired up. Anyway, we placed 2nd overall in 23:54, as Dave was unable to muster any magic. He tripled at the USATF Master Champs 5000m (17:32), 1500m, and 10,000m (36:48) in nasty weather.
Thursday, 08-04-2011
2.66 miles recovery around Ft. McHenry in 21:19
* Just some 8:00 miles was all I had due to yesterday's effort. Weather was nice, hip flexor was fine, just needed recovery. Opted out of this afternoon's XC 5K as well. Will focus on this weekend's efforts (29km long run and 11M Trail Race).
Friday, 08-05-2011
9.00 miles steady out to Patterson Park with 1,377ft gain in 59:03
* Avg. 6:33/mile... was moving well today. Actually ran in my new pair of Under Armour Stealths... very soft ride, although missing a finaly eyelet. Had some issues today with my left IT band, but took care of it with some stretches. Very pleased to have the energy today, as yesterday was full recovery. I debated tomorrow to be NCR Trail but will stick with the hills in Howard County for my long run (29km). Should be good weather (mid-70s).
Saturday, 08-06-2011
7.42 miles easy around Elkridge in 54:07
* 7:50, 7:00, 7:15, 7:34, 7:19, 7:19, 6:51, 6:54 (avg. 7:17/mile)... no idea on this one. Thought I would have a crisp 6M run and from the start had nothing. Perhaps it was the wine and skirt steak? Makes me re-think today, so instead of 29km long run will double unless it starts pouring (storms moving in). If it storms all night, there is no way I race the trails tomorrow. Will focus on 29km long run for tomorrow. Good flexibility.
Sunday, 08-07-2011
Bunker Hill Trail Race 11M in 1:18:18
* Huge rainstorms moved in last night, destroying my thoughts of running this race because I didn't want to risk injury in some nasty mud, but I had absolutely no motivation to run my long run by msyelf this morning, so I barely made it to the starting line on time. Jogged around at the start and then the RD made mention that the course funnels into singletrack within 100m, so I mentally committed to attacking that first 100m and leading into the trail. So, mission accomplished, but some guy was breathing down my neck the first mile (a hard mile at that) and doing play-by-play as we ran, "Rock! Branch! Tree!" to the point that I said, "if I'm going to slow, let me know," and he responds "No, you're fine, for now." For now? Really? I attacked an uphill and pressed down to 5:11 pace on my Garmin for a nice half mile stretch of trail that gave me separation and set me on the way to victory. First loop was passed in a little under 38-min as I was battling crazy foliage/thorns on the back half of the course. The second loop passed much more quickly on the mental side of the game, but I continued to work well and finished strongly, without injury. My right hip is still an issue (weak) and I really need to figure this one out. Pictures at, http://www.flickr.com/photos/brrc/6019187363/in/set-72157627380023142/
Total
54 Miles

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