THANK YOU, COACH

Mo, 3/4/2013
AM: 50 min on CTC Treadmill + 6 x 100m strides outside (7M)
PM: 30 min easy on CTC Treadmill (3.5M)
Tu, 3/5/2013
15 min easy, 1-2-3-2-1-2-3-2-1' fast, rec. 1' easy, 15 min easy (7.5M)
* ?, ?, 5:41, 7:14, 5:44, 7:34, 5:28, 7:07, 5:21, 10:49, 5:15, 12:05, 5:32, 9:56, 5:13, 5:10, 7:44... amazing how the body works... started out stiff as a board from the double and treadmill and new flats. Then started opening up and by the end of the workout was running 5:10/mi pace. Had to run on a crappy road, as the grass field I picked was horrible footing and grass. Ran completely crowned rectangle, switching up direction on those slow 1' recoveries. Need to build from this.
We, 3/6/2013
25 min out to Safeway in Snowstorm Saturn (3M)
Th, 3/7/2013
50 min on CTC Treadmill + 6 x 100m strides outside (7M)
Fr, 3/8/2013
28:02 on the CTC Treadmill (3.5M)
Sa, 3/9/2013
AM: 9 mile progression on the EC5K course in 56:36 with 897ft elevation gain
* 20:18, 18:43, 17:33...paces 7:11, 6:22, 5:59/mi (avg. 6:30/mi)...7:42, 6:31, 6:33, 6:41, 6:05, 6:14, 6:21, 5:40, 5:43... supremely hilly course. Started with 1.1 miles uphill on the Trolley Line #9, which was tough (tight left calf), then rolled out past Banneker, then steamed down Frederick Rd. and onto Westminster. The 2nd loop was great. The 3rd loop I ran into some trouble, stretched it out after the Trolley Line and then crushed it home. Great run. Great workout.
PM: 30 min easy at Worthington Elementary (4M)
Su, 3/10/2013
13 mile long run on Patapsco Trails in 1:39:12 with 1,572ft elevation gain
Total
58 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