SALVATION OF GRASS AND SLC
















Mo, 1/21/2013
16:58 easy on the grass fields of Worthington Elementary ~ 2M+
* This could be the breakthrough I've been looking for... ran 2M, 1M, and 2M the days previously, feeling damn good in the calf. My only limiting factor is going to be my leg muscles! Tomorrow I am brave enough to go 4 miles before I head out to SLC... the loop is about .5km and is decent footing with a slight incline on the backside, creating some good stimulus and testing for my calf.
Tu, 1/22/2013
28:02 steady on the grass fields of Worthington Elementary ~ 4M
* Alright, a raging success other than falling apart completely by the final 2-3 minutes of the run. It was 11 degrees with a windchill of 3 degrees. I was freezing my @ss off, but I had to get this run in and get some self-confidence. I was feeling great and then my muscles depleted or just freaking hit their limit after 25 min, but I called it at 4 miles, instead of a stubborn 30-min, as I am not in the mood to risk anything.
We, 1/23/2013
16:39 easy in miserable weather in SLC streets ~ 2M
* Ugh, food poisoning and frostbite! My hands were frozen. I have no idea how cold it was, but my gloves weren't enough. 100% on concrete sidewalk, with gave me some acheness and worry post-run, but it subsided by the evening. I think I contracted some food poisoning from the slice of pizza I ate prior to boarding my flight yesterday. Sick as hell.
Th, 1/24/2013
20:00 easy on treadmill ~ 3M
* Awoke to sleet rain and ice rain, so I opted for the treadmill, which was great. The TRUE was positioned in front of a mirror, so I stripped down and checked my form. The beauty of this injury is that I am more more fluid in the upper body now and am not leaning one way or the other. That's a great relief, no imbalances. The only weakness I see is in my lower legs/calves, in that I am landing pretty flat-footed, due to reduced flexibility in my ankles and I'm not as explosive. But this can be fixed with some hill sprints and drills, but I'm not ready for that. Dealt with food poisoning all night so run was with 0 energy.
Fr, 1/25/2013
15:00 progression (7.0 mph > 8.5 mph) ~ 2M+
* Alright, finally have some energy and ran great. Full of pep and stride, managed to test out my calf to 6:30 pace and it responded well. Just need to keep being smart because I feel the calf is relaxed and ready. Nothing stupid.
Sa, 1/26/2013
Snow Day
Su, 1/27/2013
35:06 steady around the snow-covered Worthington Elementary field ~ 5M
* Loved it. Classic Gaby-run... 2-3" of snow covered grass, I plugged away with precision-like purpose, working very, very well the whole way. I didn't fall apart, although the last mile was a good push. Great sensations. Feeling good.
Total
18 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