PLAY HARD
Mo, 10/19/2015
5 miles recovery on the HCGT in 40:14 + 4 x 20" Strides
Tu, 10/20/2015
AM: 9 miles around the Rocky Mountains with last 2 mi push with 817ft in 1:03:45
PM: 4 miles easy around Fort McHenry in 28:07
We, 10/21/2015
2M, 3200m in 10:50 (r. 2') + 4 x 800m in 2:37, 2:29, 2:25, 2:23 (r. 2') + 2 x 300m in 56, 55 (r. 2')
* Great workout. 36-degrees. Started out strongly, passing 1600m in 5:23-5:24 and kept it rolling on a goal of 5:35/mi. Had some tightening up on lap 6.5-8. My first 800 I felt like a completely new runner. Great form, strong. 2nd one was legit. The 2:25 had great feelings of pushing it perfectly, but never doubted I could hit 2:22. It was awesome. The 300's were with each 100m segment getting faster. Smooth as well. Great workout and confidence booster. I can still roll.
Th, 10/22/2015
6 miles easy out to Ft. McHenry and the Inner Harbor in 42:05 + 4 x 20" Strides
* Feels like I have a new set of muscles, a new set of legs. So solid. Strong, and in control. Had some minor fatigue, but am getting taken to another fitness level. Great run after a 2hr commute and sh!tty morning.
Fr, 10/23/2015
2.5 mi easy, 6 x 100m strides, 1.5 mi easy
Sa, 10/24/2015
Stoudt's Brewing Distance Classic, DNF - 5:14, 10:40 (5:26), 16:43 (6:03), 21:56 (5:13), Inj.
* This is why I don't road race. Too much crown, my left leg died, revived it, crushed the hill, started working the downhill to the finish, but the damage was done and had a calf heart-attack. Basically my post-tib fatigued first from trying to keep me from pronating, and then the calf went. Super painful. Couldn't walk, volunteer drove me home. Started out in the chase pack, with 2-3-4, then when I had my leg trouble by 2.5 mi I dropped into 5th, but rallied back into 3rd and chasing 2nd when got gimpy. All this work for nothing.
Su, 10/25/2015
Injured
Total
42 Miles with 1,683ft of Elevation Gain
5 miles recovery on the HCGT in 40:14 + 4 x 20" Strides
Tu, 10/20/2015
AM: 9 miles around the Rocky Mountains with last 2 mi push with 817ft in 1:03:45
PM: 4 miles easy around Fort McHenry in 28:07
We, 10/21/2015
2M, 3200m in 10:50 (r. 2') + 4 x 800m in 2:37, 2:29, 2:25, 2:23 (r. 2') + 2 x 300m in 56, 55 (r. 2')
* Great workout. 36-degrees. Started out strongly, passing 1600m in 5:23-5:24 and kept it rolling on a goal of 5:35/mi. Had some tightening up on lap 6.5-8. My first 800 I felt like a completely new runner. Great form, strong. 2nd one was legit. The 2:25 had great feelings of pushing it perfectly, but never doubted I could hit 2:22. It was awesome. The 300's were with each 100m segment getting faster. Smooth as well. Great workout and confidence booster. I can still roll.
Th, 10/22/2015
6 miles easy out to Ft. McHenry and the Inner Harbor in 42:05 + 4 x 20" Strides
* Feels like I have a new set of muscles, a new set of legs. So solid. Strong, and in control. Had some minor fatigue, but am getting taken to another fitness level. Great run after a 2hr commute and sh!tty morning.
Fr, 10/23/2015
2.5 mi easy, 6 x 100m strides, 1.5 mi easy
Sa, 10/24/2015
Stoudt's Brewing Distance Classic, DNF - 5:14, 10:40 (5:26), 16:43 (6:03), 21:56 (5:13), Inj.
* This is why I don't road race. Too much crown, my left leg died, revived it, crushed the hill, started working the downhill to the finish, but the damage was done and had a calf heart-attack. Basically my post-tib fatigued first from trying to keep me from pronating, and then the calf went. Super painful. Couldn't walk, volunteer drove me home. Started out in the chase pack, with 2-3-4, then when I had my leg trouble by 2.5 mi I dropped into 5th, but rallied back into 3rd and chasing 2nd when got gimpy. All this work for nothing.
Su, 10/25/2015
Injured
Total
42 Miles with 1,683ft of Elevation Gain
