Stay Alive
Monday, 10-17-2011
Travel to London ~ 0M
Tuesday, 10-18-2011
40 min hills, form-work on the treadmill ~ 6M
Wednesday, 10-19-2011
30 min fartlek on treadmill with 2 x 3' at 18kph (r. 3') + 4 x 2' (r. 1') at 18kph ~ 5M
Thursday, 10-20-2011
Travel to BWI
Friday, 10-21-2011
28:43 steady around Ft. McHenry ~ 4.5M
Saturday, 10-22-2011
AM: 28:58 easy around Bellows Spring ~ 4M
PM: Warm-Up, 5 x 1 Mile (60-sec rest) in 5:13, 5:10, 5:14, 5:18, 5:14 ~ 8M
* Awesome workout. Drove out to Long Reach HS and the track was in use.. all afternoon I had been researching grass fields in order to attempt some XC workouts later in the season, and I completely forgot about the fields at Long Reach. So, with my dying Garmin ready, I warmed-up to scout-out a mile that I could run. I almost got a full lap, but had to extend to a pole, making the loop 1.03M and then I would make a brisk jog for my 1-min recovery. However, the course was 100% grass and muddy and over-grown. I had my T5's, but thankfully I had an old pair of 1005's in the trunk (one without laces) and although there were wrecked for being in my trunk for 3+ years, it allowed for me to navigate the course more efficiently. I headed out on the first rep, and rolled a sweet 5:13. Warmed-up, a 5:10 followed but my left hammy was tightening. I relaxed and rolled another good one. The fourth repeat some good fatigue set in the final 400m, but I rallied strongly on the fifth and final circuit. Great workout. Great work.
Sunday, 10-23-2011
2:26:38 steady around Patapsco State Park ~ 21.5M
Total
48 Miles
Travel to London ~ 0M
Tuesday, 10-18-2011
40 min hills, form-work on the treadmill ~ 6M
Wednesday, 10-19-2011
30 min fartlek on treadmill with 2 x 3' at 18kph (r. 3') + 4 x 2' (r. 1') at 18kph ~ 5M
Thursday, 10-20-2011
Travel to BWI
Friday, 10-21-2011
28:43 steady around Ft. McHenry ~ 4.5M
Saturday, 10-22-2011
AM: 28:58 easy around Bellows Spring ~ 4M
PM: Warm-Up, 5 x 1 Mile (60-sec rest) in 5:13, 5:10, 5:14, 5:18, 5:14 ~ 8M
* Awesome workout. Drove out to Long Reach HS and the track was in use.. all afternoon I had been researching grass fields in order to attempt some XC workouts later in the season, and I completely forgot about the fields at Long Reach. So, with my dying Garmin ready, I warmed-up to scout-out a mile that I could run. I almost got a full lap, but had to extend to a pole, making the loop 1.03M and then I would make a brisk jog for my 1-min recovery. However, the course was 100% grass and muddy and over-grown. I had my T5's, but thankfully I had an old pair of 1005's in the trunk (one without laces) and although there were wrecked for being in my trunk for 3+ years, it allowed for me to navigate the course more efficiently. I headed out on the first rep, and rolled a sweet 5:13. Warmed-up, a 5:10 followed but my left hammy was tightening. I relaxed and rolled another good one. The fourth repeat some good fatigue set in the final 400m, but I rallied strongly on the fifth and final circuit. Great workout. Great work.
Sunday, 10-23-2011
2:26:38 steady around Patapsco State Park ~ 21.5M
Total
48 Miles
