DON'T BE AFRAID OF THE DARK

Mon, 9/24/2012
AM: 4 miles easy down New Cut Rd. in 26:31 (13:30/13:01)
PM: 4 miles easy around Ft. McHenry in 29:31 + 5 x 10 squat-jumps
Tue, 9/25/2012
8 miles steady out to Patterson Park in 52:20
Wed, 9/26/2012
3 miles steady, 2 x 6-5-4-3' rec. 3' on grass at Long Reach
 * Progression from last week's 10-9-8-7-6' workout in which I started at 5:33 pace down to 5:20 pace, so today, with 36' total work compared to 40' total work, I started at 5:20 pace and got down to 5:12 pace for the workout in much slower conditions (stormed over-night) and muddy wet grass. Of course I don't make things easy on myself. I have been running so great, but needed to work on some power strength for the steeple later this year and did those squat jumps on Monday and my legs have been so tight and sore. Just sucks, but I got through it yesterday and today. Need to keep working hard. I feel like Squires describes in his book: "one day, with the proper workload under your legs, you will feel like a kite with the wind behind you, and an effortless sensation of running." That has been my running the last couple of weeks. Full of positive sensations.
Thu, 9/27/2012
AM: 4 miles easy down New Cut Rd. in 27:31
PM: 6 miles easy around Ft. McHenry in 37:57
Fri, 9/28/2012
AM: 4 miles easy down New Cut Rd. in 27:21
PM: 3 miles easy in 23:00, 4 miles fast in 22:28
Sat, 9/29/2012
13 miles steady through Oella in 1:25:29
* Great run. Got in my run after Victoria's soccer match and before Tottenham vs ManU. The weather was brisk, windy, but my legs felt light and full of fluid run. I hit the bottom of New Cut in 13-flat and continued on one of the hilliest courses in the area. I absolutely obliterated my 20km loop time by about 4+ minutes. Just great progress.
Sun, 9/30/2012
15 mile progression on Patapsco trails in 1:38:02
* Opted for a progression on trails with the 7.5M loop, twice and ended up at 50:01/48:01, which is pretty solid. Had some good fatigue the last 10 min of the run, but otherwise, the full 100min without stopping. Just amazing feelings. Am loving running right now.
Total
74 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

Grinding It Out

Ready to attack another week of training. Weather has been quite warm and am not sure how that will affect my training. Goal is to at least get in an hour+ of running each day, really emphasizing on quality of training as well as quantity. Started off well with a good Monday fartlek (after a draining 20M the day before) and ran an adjusted track workout on Tuesday due to motivational and time issues. Wednesday will be a medium long run of at least 14M, while Thursday is the standard bridge workout. Friday is recovery followed by Saturday's either track workout or strength workout. If the weather drops into the 30-50's I will venture 2h30'-3h for my long run in Huntsville. * Update: Well, I had to travel to Dallas for business on Thursday and was emotionally drained by the end of the day and traffic, as well as quite full from a wonderfully relaxing lunch with my wife in the restaurant in which I propsed to her: Antares. It's a revolving restaurant 500-feet in the Dallas
Read more