LEARN TO FLY ON THE WAY DOWN
Mo, 4/13/2015
4 mile light fartlek on the Greenway with 10 x 2:00 easy, 1:00 fast, 181ft in 30:38
* Figured that would be tough. Obviously, not much strength yet, so not able to recover from my long run. Kept the efforts easy. Otherwise, felt pretty good, only right hip/back with some weakness. Good start to the week.
Tu, 4/14/2015
7 miles steady around Lake Williams from Nixon Park with 806ft of gain in 47:30
* avg. 7:18 GAP... solid run, starting to get some energy. Tightness in my left Post-Tib the whole run, so wasn't happy with that, but happy with my yippy right Achilles. Beautiful, quiet in the rain all by myself out there. Nice day.
We, 4/15/2015
3 miles comfortable down the Greenway with 129ft of gain in 22:09
* Nicely planned recovery day. Worked hard on my left calf/post-tib last night, eccentric drills, need to see Lacey, as it is tight, but it has been brunting the load from my right side. Good day of training, very pleased. Nailed 7:18 pace. Ha.
Th, 4/16/2015
5 mile fartlek around Lake Williams of 12 x 2:20 easy, :40 fast with 579ft in 36:40
* GAP under 7:00/mi with 6:57/mi... finally had some power and acceleration. Hammered the :40 reps as best as I could. The Lake provided some great scenarios on when to take off, sometimes after a climb, which was great work. Solid.
Fr, 4/17/2015
2 miles easy on the Greenway with 104ft in 14:49
* Nice and easy, very relaxed. Getting stronger every run. Less pains, less tightness. Good sensations. Fly out today to Boston for the Expo and work. Tomorrow's workout should be interesting. Thinking 3 mile warm-up, then 5km steady.
Sa, 4/18/2015
1.5 mile warm-up, B.A.A. 5K in 17:12 (16:37 AG), cool-down of 0.5 miles
Su, 4/19/2015
Under Armour Photo Shoot at Patapsco Valley State Park
Total
30 Miles with 2,500ft of Elevation Gain
4 mile light fartlek on the Greenway with 10 x 2:00 easy, 1:00 fast, 181ft in 30:38
* Figured that would be tough. Obviously, not much strength yet, so not able to recover from my long run. Kept the efforts easy. Otherwise, felt pretty good, only right hip/back with some weakness. Good start to the week.
Tu, 4/14/2015
7 miles steady around Lake Williams from Nixon Park with 806ft of gain in 47:30
* avg. 7:18 GAP... solid run, starting to get some energy. Tightness in my left Post-Tib the whole run, so wasn't happy with that, but happy with my yippy right Achilles. Beautiful, quiet in the rain all by myself out there. Nice day.
We, 4/15/2015
3 miles comfortable down the Greenway with 129ft of gain in 22:09
* Nicely planned recovery day. Worked hard on my left calf/post-tib last night, eccentric drills, need to see Lacey, as it is tight, but it has been brunting the load from my right side. Good day of training, very pleased. Nailed 7:18 pace. Ha.
Th, 4/16/2015
5 mile fartlek around Lake Williams of 12 x 2:20 easy, :40 fast with 579ft in 36:40
* GAP under 7:00/mi with 6:57/mi... finally had some power and acceleration. Hammered the :40 reps as best as I could. The Lake provided some great scenarios on when to take off, sometimes after a climb, which was great work. Solid.
Fr, 4/17/2015
2 miles easy on the Greenway with 104ft in 14:49
* Nice and easy, very relaxed. Getting stronger every run. Less pains, less tightness. Good sensations. Fly out today to Boston for the Expo and work. Tomorrow's workout should be interesting. Thinking 3 mile warm-up, then 5km steady.
Sa, 4/18/2015
1.5 mile warm-up, B.A.A. 5K in 17:12 (16:37 AG), cool-down of 0.5 miles
Su, 4/19/2015
Under Armour Photo Shoot at Patapsco Valley State Park
Total
30 Miles with 2,500ft of Elevation Gain
