Can't Stop, Addicted to the Shin-Dig
Monday, 10-10-2011
8 miles steady out to Patterson Park in 52:12
* 6:54, 6:36, 6:27, 6:29, 6:16, 6:23, 5:45, 6:12 (avg. 6:23/mi)... damn, my pace has really picked up on my steady days, quite a bit. Got rolling once more and had to pull back after clocking a 5:45, which is crazy because I felt like I was depleting due to the heat and weekend. Still can't seem to double.
Tuesday, 10-11-2011
20 min easy, 3 x (5 x 400m in 72"), rest 90"/5'
* 72.0-74.0-71.5-71.4-71.8, 72.3-71.3-71.7-72.3-72.1, 72.0-71.2-71.2-71.2-71.8
Wednesday, 10-12-2011
5 miles easy around Ft. McHenry in 36:12
Thursday, 10-13-2011
20 min easy + 10 min at 5:50 pace around the Inner Harbor
Friday, 10-14-2011
3 miles easy in the rain around Ft. McHenry in 20:00
Saturday, 10-15-2011
Baltimore Half Marathon in 1:16:48 (4th Place)
* 11:14 (2M), 17:00 (3M), 47:18 (8M), 59:01 (10M), 17:47 last 5km... avg. 5:52/mile. Quite horrible. Just didn't have anything. My left leg gave me trouble from the start after 2 miles and then I stopped to stretch it out at 3M and slowly started regaining my form. It's like I was lopsided. Anyway, I rallied hard around the lake (was in 12th place at 7M) and then started taking down one runner after the other, first the Triathlete, then the out-of-shape guy, then the frat brain freeze boy, then the good runner, and finally Falls Road 73-min runner Brennan in the last mile. 4th Overall, I will take it. Hilly (all uphill from 3M-9M) and 23mph winds.
http://elkridge.patch.com/articles/elkridge-runner-results-from-baltimore-running-festival
Sunday, 10-16-2011
Rest & Recovery
Total
42 Miles
* Well, what can I say? I am motivated. I am upset at myself. I expect better. I expect perfection, but that's not possible. Not with my life goals and ambitions. But I still think I can be close to my best. There are no more 137 mile weeks. There are no more sub-14:30, sub-24:00 performances. But I believe I can still achieve great performances, especially in the unknown and especially on the trail. I have an aerobic system that has only strengthened over the years and muscularly I am strong, I just need more volume, more work. How do I address this? Two things are in my favor moving forward: 1) Nov 6 is the time change. I can run in the morning, meaning I can double. 2) I am submitting to a coach again. I have one more week in London and then I am mostly homebound for the remainder of the year with a racing schedule in the air, but I know my strengths, and I must play to them. If life only had a fast-forward button.
8 miles steady out to Patterson Park in 52:12
* 6:54, 6:36, 6:27, 6:29, 6:16, 6:23, 5:45, 6:12 (avg. 6:23/mi)... damn, my pace has really picked up on my steady days, quite a bit. Got rolling once more and had to pull back after clocking a 5:45, which is crazy because I felt like I was depleting due to the heat and weekend. Still can't seem to double.
Tuesday, 10-11-2011
20 min easy, 3 x (5 x 400m in 72"), rest 90"/5'
* 72.0-74.0-71.5-71.4-71.8, 72.3-71.3-71.7-72.3-72.1, 72.0-71.2-71.2-71.2-71.8
Wednesday, 10-12-2011
5 miles easy around Ft. McHenry in 36:12
Thursday, 10-13-2011
20 min easy + 10 min at 5:50 pace around the Inner Harbor
Friday, 10-14-2011
3 miles easy in the rain around Ft. McHenry in 20:00
Saturday, 10-15-2011
Baltimore Half Marathon in 1:16:48 (4th Place)
* 11:14 (2M), 17:00 (3M), 47:18 (8M), 59:01 (10M), 17:47 last 5km... avg. 5:52/mile. Quite horrible. Just didn't have anything. My left leg gave me trouble from the start after 2 miles and then I stopped to stretch it out at 3M and slowly started regaining my form. It's like I was lopsided. Anyway, I rallied hard around the lake (was in 12th place at 7M) and then started taking down one runner after the other, first the Triathlete, then the out-of-shape guy, then the frat brain freeze boy, then the good runner, and finally Falls Road 73-min runner Brennan in the last mile. 4th Overall, I will take it. Hilly (all uphill from 3M-9M) and 23mph winds.
http://elkridge.patch.com/articles/elkridge-runner-results-from-baltimore-running-festival
Sunday, 10-16-2011
Rest & Recovery
Total
42 Miles
* Well, what can I say? I am motivated. I am upset at myself. I expect better. I expect perfection, but that's not possible. Not with my life goals and ambitions. But I still think I can be close to my best. There are no more 137 mile weeks. There are no more sub-14:30, sub-24:00 performances. But I believe I can still achieve great performances, especially in the unknown and especially on the trail. I have an aerobic system that has only strengthened over the years and muscularly I am strong, I just need more volume, more work. How do I address this? Two things are in my favor moving forward: 1) Nov 6 is the time change. I can run in the morning, meaning I can double. 2) I am submitting to a coach again. I have one more week in London and then I am mostly homebound for the remainder of the year with a racing schedule in the air, but I know my strengths, and I must play to them. If life only had a fast-forward button.
