Mo, 11/16/2015
5+ miles around Lake Williams with 548ft of gain in 44:28
Tu, 11/17/2015
Precautionary Rest
We, 11/18/2015
3 mi in 24:56, 8 x 1:20 up 14% trail in 27:05 for 3 mi with 906ft of climbing, 2.5 mi in 19:08
* Great workout. Knew my calves/post-tib would hold up. Currently in limbo with coaching, as I reached out to Howard Nippert and am consulting Squires's book. Figured this would be a good one. Hit 1:22, 1:23, 1:21, 1:23, 1:26, 1:20, 1:18, 1:19.. I started really fatiguing at 4-5, the hunkered down on relaxing and my form and blasted out some great ones at the end. Amazingly my HR never got above 164bpm average. Either my max is no longer 193bpm or not good work.
Th, 11/19/2015
12 miles around Lake Williams with 1,048ft of gain in 1:30:40
* Great dedication. Got out in the darkness with the headlamp and started running smoothly in the rain. Wore my UA Windstopper 1/4 Zip to stay dry. Kept a good rhythm, had some fatigue, some tightness in my right quad and feet were weak, but started striding out the last 2 miles or so and finished up well. Good effort, start with Howard tomorrow.
Fr, 11/20/2015
5 miles easy around Lake Williams with 557ft of gain in 38:54
* Surprised at my energy and strength levels on this run. Felt strong throughout and it went by so quickly. A great sign of gaining fitness. Avg. 146bpm for the run, nice and easy, yet a pretty steady run. Good stuff.
Sa, 11/21/2015
6 miles steady at Mount Gretna with 667ft of elevation gain in 49:20
* Poor decision. Opted to run in my Salomon's in order to "get used to them" more... stupid decision, as I was not recovered from the Twisted Turkey and my post tibs were fired up. Finished well. Great potential, just need to learn the trails.
Su, 11/22/2015
15 miles of misery out around the Lakes with 1,789ft of gain in 2:14:24
* Stupid, stupid, stupid. Thought I was good, but within a few minutes felt some deep soreness in my right soleus, ended up being post-tib and ended up flailing out by 2hrs. I had no pop, like my body was protecting itself from injury. Sucks.
Total
52 Miles with 6,047ft of Elevation Gain
5+ miles around Lake Williams with 548ft of gain in 44:28
Tu, 11/17/2015
Precautionary Rest
We, 11/18/2015
3 mi in 24:56, 8 x 1:20 up 14% trail in 27:05 for 3 mi with 906ft of climbing, 2.5 mi in 19:08
* Great workout. Knew my calves/post-tib would hold up. Currently in limbo with coaching, as I reached out to Howard Nippert and am consulting Squires's book. Figured this would be a good one. Hit 1:22, 1:23, 1:21, 1:23, 1:26, 1:20, 1:18, 1:19.. I started really fatiguing at 4-5, the hunkered down on relaxing and my form and blasted out some great ones at the end. Amazingly my HR never got above 164bpm average. Either my max is no longer 193bpm or not good work.
Th, 11/19/2015
12 miles around Lake Williams with 1,048ft of gain in 1:30:40
* Great dedication. Got out in the darkness with the headlamp and started running smoothly in the rain. Wore my UA Windstopper 1/4 Zip to stay dry. Kept a good rhythm, had some fatigue, some tightness in my right quad and feet were weak, but started striding out the last 2 miles or so and finished up well. Good effort, start with Howard tomorrow.
Fr, 11/20/2015
5 miles easy around Lake Williams with 557ft of gain in 38:54
* Surprised at my energy and strength levels on this run. Felt strong throughout and it went by so quickly. A great sign of gaining fitness. Avg. 146bpm for the run, nice and easy, yet a pretty steady run. Good stuff.
Sa, 11/21/2015
6 miles steady at Mount Gretna with 667ft of elevation gain in 49:20
* Poor decision. Opted to run in my Salomon's in order to "get used to them" more... stupid decision, as I was not recovered from the Twisted Turkey and my post tibs were fired up. Finished well. Great potential, just need to learn the trails.
Su, 11/22/2015
15 miles of misery out around the Lakes with 1,789ft of gain in 2:14:24
* Stupid, stupid, stupid. Thought I was good, but within a few minutes felt some deep soreness in my right soleus, ended up being post-tib and ended up flailing out by 2hrs. I had no pop, like my body was protecting itself from injury. Sucks.
Total
52 Miles with 6,047ft of Elevation Gain
