Pre-Season Week 1














Monday, 07-18-2011
6 miles steady around Inner Harbor in 43:30
Tuesday, 07-19-2011
6.15 miles steady out to Rockburn Branch Park in 40:15
* 7:28, 6:54, 6:39, 6:46, 6:31, 5:53 (avg. 6:41/mile pace)... started off walking, definitely tired and fatigued, but decided to run comfortably, just easy and without effort/pain. It's a tough 10km course, so hit the turnaround and started the climb back home. Started opening up nicely on the way home and final mile... still fat, but no worries, am adjusting diet.
Wednesday, 07-20-2011
8.56 miles steady down Beechwood up Bonnie Branch in 58:02
* 7:45, 6:57, 6:49, 6:42, 7:13, 6:43, 6:18, 6:12, 5:55 (avg. 6:46/mile pace)... very nice run, once again, am on Irish time and woke at 5:30AM to get in this run before a stacked day at work. The weather was a beautiful 72-degrees and although I was tired, I put on my new pairs of Charge RC as I had a great initial 6M run with them on Monday. Worked hard last night on my right hip flexor/psoas, so was a bit worried it would be an issue, but these new shoes have such great arch support, I feel more stable and secure with each step. The shoes also warmed up a bit, as although it was still a responsive ride, I was more coordinated (pretty low profile, lowest I have trained in quite some time) and more confident in my stride. Once I got running opted to hit up Bonnie Branch in preparation for TransRockies. It was a very nice two mile steady climb out from Patapsco and I was strong the whole way and then absolutely rolled the final 5km.
Thursday, 07-21-2011
6.07 miles steady around Rockburn Branch Park in 41:00
* 7:46, 6:58, 6:37, 6:42, 6:28, 6:03, 5:55 (avg. pace 6:45/mile)... strong run. Started with Perla and then kept going and felt quite strong in the legs the whole run. It was pretty awesome. Just clicking off the miles, but definitely am looking forward to running 1hr/day and am really going to miss training in the mornings once the school year starts.
Friday, 07-22-2011
7.68 miles with 6 x 4:00 fast, rec. 2:00 moderate on Wesley Ln in 50:00
* 15:00 easy, 6 x 4:00 paces (5:38-5:23-5:30-5:13-5:37-5:20)... alright, it's a start. Ran this workout in the Charge RCs (love 'em) and in 85-degree heat wave. Yesterday was 103-degrees with 118-degree Heat Index. Today it is expected to top 120-degrees in Heat Index. Anyway, I was really looking forward to this workout. Am still a bit heavy (132lbs) and soft, but that will come down with a revised diet once my parents leave (too much good wine, good food). Attacked as best I could in the heat (76-dew point), but muscularly have been feeling pretty good and today was no exception. Strong, full of energy, attacking. Only weak right glute, but didn't effect me. Was pleased to see sub-5:15 pace
Saturday, 07-23-2011
15.19+ miles steady around Elkridge with 1,502 ft elevation gain in 1:52:02
* 7:49, 7:04, 7:03, 7:12, 6:25, 6:21, 10:17*, 10:00*, 8:47, 6:40, 6:43, 6:58, 6:43, 6:33, 6:09 (avg. pace 7:22/mile)... once again, lost signal (*) in Patapsco, but my new strategy is to run the distance on the Garmin, even if it means I covered closer to 16 miles today. Goal was 25km and almost hit it, temps were in the 80's at 6AM due to this crazy heat wave. Legs were definitely fried from yesterday's effort, but was glad I ran the effort. Some aches and pains, but nothing too concerning. Ran in the Charge RC's... good run.
Sunday, 07-24-2011
35 min easy with Perla on the Appalachian Trail
* Great mini-vacation with my parents at Horsefields in Upperville, VA... noted that the Appalachian Trail was only minutes from our door, so we drove out there and what a mistake. I had tremendously tired legs and ended up severely spraining my ankle. Screw my Maryland A-T quest in the Fall. The trail is too rocky and slow.
Total
54 Miles

Popular posts from this blog

Shami Marathon Prep (WK 10)

Monday, 7-28-2008 40:41 regeneration around the Seabrook Trails ~ 6M Tuesday, 7-29-2008 AM: 1 hr 06:17 up the Kemah Bridge ~ 10M PM: Work in Austin, TX Wednesday, 7-30-2008 25:00 easy + 5 x 3000m rec. 2:35 jog in 10:14-10:26-10:08-10:23-10:16 ~ 14M Thursday, 7-31-2008 46:21 easy regeneration around McAllister Park ~ 7M Friday, 8-01-2008 56:54 easy around the Seabrook Trails ~ 8M Saturday, 8-02-2008 Maribelles 5K on the Bay in 16:28 5:01, 10:24 (5:23), 15:55 (5:30), :35 ~ 7M Sunday, 8-03-2008 1 hr 04:36 at Allen Parkway with Rudy ~ 10M Total 62 Miles * And so, the big debate is whether I run this workout prior to this weekend's race of which I am the course record holder (15:37). As of today, I am running the workout on Wednesday on the Zilker Park loop in Austin because the Marathon is my focus, not this weekend's 5K... * A great workout this morning. These workouts are always more mentally than physically demanding, as you try to rationalize everything under the sun. First o
Read more

HIT THE GROUND RUNNING

Mo, 5/13/2013 9 miles steady thru Patapsco with 1,302ft elevation gain in 1:11:11 * 10:26, 8:06, 9:39, 9:20, 7:33, 7:18, 6:51, 9:06, 7:34 Tu, 5/14/2013 AM: 4 miles easy around Ft. McHenry in 26:21 PM: 9 miles with 10' + 2 x 5' + 5 x 1' + 5' hard on Rockburn Trail in 1:05:14 * 5:53, 5:52, 5:56, 5:44, 5:46, 5:45, 5:52, 5:37, 5:59/mi pace with 916ft elevation gain... absolute breakthrough. What a great workout. Set a loop record (6:11) during my 10:00 pick-up. Crazy.. and then I was able to increase and keep pace. Very fit, very promising, especially with a 4 mi run only 4hrs earlier. Good, crisp conditions.  We, 5/15/2013 10 miles post Staph Infection surgery with two anti-biotics at Patapsco in 1:14:27 Th, 5/16/2013 Work Fr, 5/17/2013 AM: 4 miles easy thru Patapsco in 32:12 PM: 4 miles with two KOM at Sawmill Trail in 32:05 Sa, 5/18/2013 30 min easy around Old Track Loop + 12 x 400m on Norris Ln. with 1:30 rest in 1:04:14 * 5:05, 5:22, 4:48, 5:23, 5:01, 5
Read more

Strengthen

Image
Monday, 08-08-2011 AM: 2.59 miles steady out to Ft. McHenry in 18:10 + Weights PM: 6.19 miles with 5 x 1200m Trail in 4:29, 4:18, 4:28, 4:22, 4:25 (rec. 2') * Norris Ln, not recovered from yesterday's 11M race, but no worries, as I was cramming work before tomorrow's surgery. Not sure if I am going to miss any time or if it will be 2-3 days of no running. Will find out at 3PM. Dreadfully hot today and I felt so much better in the AM session. More energy. Tuesday, 08-09-2011 AM: 7.61 miles steady out to Patterson Park in 50:41 * 7:08, 6:43, 6:44, 6:42, 6:31, 6:34, 6:22 (avg. 6:39/mile)... surprisingly swift. PM: Nail Surgery * So, I had a pretty badly infected toenail on my right big toe that needed attention, and ultimately surgery. Should only miss 2-3 days of running, if not less. Surgery went well, no complications. Wednesday, 08-10-2011-Sunday, 08-14-2011 Recover from Nail Surgery * Well, I would have to say I have had a complication from
Read more