'CAUSE IT'S TOO COLD FOR YOU HERE
Mo, 3/2/2015
7 miles moderate around the Inner Harbor in 44:09
Tu, 3/3/2015
3 mile warm-up in 23:23 + 4 x 4:00 fast, rec. 3:00 in 24:29
* efforts were 5:41, 5:33, 5:40, 5:35/mi with the 1st and 3rd finishing uphill on the Fort McHenry bridge. Felt strong and fast, but the times are really showing. It was windy and 28-degrees, but starting to shift my body position and attacking. Feel like I need to recruit proper firing of my muscles. Will work in that tomorrow. Good couple of days. Last run as a 36-year old. Not too bad.
We, 3/4/2015
4 miles steady in 25:30 + 5 Sets of Drills
* Nice progression. Didn't feel like running as hard as last week, but warmed up into it and cranked down from 7-min pace to sub-6:30 pace pretty easily.
Th, 3/5/2015
3 mile warm-up in the Snow in 24:18 + 4km Uphill on Treadmill (5% Incline)
* Last snowstorm of the year, ran in 4-5" of snow in the UA Fat Tires to warm-up and then hopped on the treadmill in my flats. Started out a 8% grade, checked Canova, dropped it to 5% and 8mph, then cranked it up to 9mph at 1.5 miles and then 10mph for the last mile. Felt great. Finally on top of my stride. 5% incline is nothing for me.
Fr, 3/6/2015
9 miles steady out to Patterson Park with 86ft of gain in 59:25
Sa, 3/7/2015
2 mile warm-up in Jacobus + 4 mile progression (2 mi, r. 1') in 23:59
* 5:37, 5:45, 6:10, 6:18, but 6:07, 5:51, 5:45, 5:31 GAP (avg. 5:47/mi)... 11:48/12:52 (5:53/5:45 GAP)... completely fell apart at about 11-min on the out-going 2 miles. Was completely worthless on the warm-up. I had nothing from the day before and my left calf was useless, just felt like it would cramp, but I powered through. Opted to rest 1' at the turnaround to gather my senses, then pushed a solid uphill, hammered the flats, then got ready for the final push home. Felt so much better uphill than downhill. Glad I did the workout.
Su, 3/8/2015
5 miles stop-and-go due to Achilles pain in 34:25
Total
42 Miles
7 miles moderate around the Inner Harbor in 44:09
Tu, 3/3/2015
3 mile warm-up in 23:23 + 4 x 4:00 fast, rec. 3:00 in 24:29
* efforts were 5:41, 5:33, 5:40, 5:35/mi with the 1st and 3rd finishing uphill on the Fort McHenry bridge. Felt strong and fast, but the times are really showing. It was windy and 28-degrees, but starting to shift my body position and attacking. Feel like I need to recruit proper firing of my muscles. Will work in that tomorrow. Good couple of days. Last run as a 36-year old. Not too bad.
We, 3/4/2015
4 miles steady in 25:30 + 5 Sets of Drills
* Nice progression. Didn't feel like running as hard as last week, but warmed up into it and cranked down from 7-min pace to sub-6:30 pace pretty easily.
Th, 3/5/2015
3 mile warm-up in the Snow in 24:18 + 4km Uphill on Treadmill (5% Incline)
* Last snowstorm of the year, ran in 4-5" of snow in the UA Fat Tires to warm-up and then hopped on the treadmill in my flats. Started out a 8% grade, checked Canova, dropped it to 5% and 8mph, then cranked it up to 9mph at 1.5 miles and then 10mph for the last mile. Felt great. Finally on top of my stride. 5% incline is nothing for me.
Fr, 3/6/2015
9 miles steady out to Patterson Park with 86ft of gain in 59:25
Sa, 3/7/2015
2 mile warm-up in Jacobus + 4 mile progression (2 mi, r. 1') in 23:59
* 5:37, 5:45, 6:10, 6:18, but 6:07, 5:51, 5:45, 5:31 GAP (avg. 5:47/mi)... 11:48/12:52 (5:53/5:45 GAP)... completely fell apart at about 11-min on the out-going 2 miles. Was completely worthless on the warm-up. I had nothing from the day before and my left calf was useless, just felt like it would cramp, but I powered through. Opted to rest 1' at the turnaround to gather my senses, then pushed a solid uphill, hammered the flats, then got ready for the final push home. Felt so much better uphill than downhill. Glad I did the workout.
Su, 3/8/2015
5 miles stop-and-go due to Achilles pain in 34:25
Total
42 Miles
