WHAT YOU NEED IS SOMEONE STRONG TO GUIDE YOU
Mo, 11/30/2015
5 mile recovery on the Greenway with 269ft of climb in 41:48
* Very impressed with my post-race sensations. Nothing hurt, just tight and no power on the hills. Typical recovery, headed down to Nixon Park and back up. Minimal add-on, but wanted 5 miles. Looking forward to the week.
Tu, 12/1/2015
14 mile medium long run down to the Lakes with 1,320ft of gain in 1:53:36
* Ambitious. Got out at 6AM to get out the door in darkness and rain with my headlamp, but there was still no light on the trail a good halfway around, so that led to some slow and cautious running. I was feeling good. Calves were good. Only weakness was TFL/Right Hip. Opted for a great climb on Joppa then headed home strongly to meet the girls. Right hip fell apart quite a bit on the return. Need to strengthen it quickly. Otherwise, had good power and strength.
We, 12/2/2015
6 miles steady on the Greenway with 232ft of gain in 40:32
* Wow, felt great. Super light and full of running. Right hip behaved, did some good exercises last night. Rolled through the course about 1-min/mile faster than last time out. Feeling good, hoping I can handle the training load.
Th, 12/3/2015
8 miles with 20 min easy, 1-2-3-2-1' (90" rec.), 20 min on HCGT with 317ft in 54:52
* Felt great. Right glute is still fired up and a bit weak, but I felt great on the first 20 minutes and so smooth in my transitions with the light fartlek. Worked through the tightness and actually got better at the end. Solid feeling.
Fr, 12/4/2015
10 miles with 15:00 easy, 2 x 15:00 up Summit Circle, jog down with 971ft of gain in 1:10:00
* Exposed! Man, tough day as I wasn't able to work out in the morning, so headed into work, participated in GiveBack, writing some emotional letters to those in need, drove home, got ready, no real fuel, committed to Summit Cir. then got after it. Didn't feel great on the warm-up, but then opened up. Within first 1/4 mile of the first rep I was in trouble. My left leg was just not working. Super tight, worked through it, got going, totally fell apart at the summit. Then hit the downhill to recover, took a GU, and headed back up, this time feeling smoother, but slower. Plugged away, and totally blew up on the summit!! Left leg a total disaster! However, had a great descent. Figured out my weaknesses. Got it.
Sa, 12/5/2015
5 miles super easy around Lake Williams with 515ft of gain in 40:38
Su, 12/6/2015
22 mile long run around Lake Williams with 2,240ft of gain in 2:51:50
* Hot damn... got it done. Total time was 3:00:42, as I kept the watch running. Opted for 4 loops of Lake Williams. Started out feeling great, like no issues. Then by 80 min I was trashed, feeling the effects of the Friday workout. Then committed to 2hrs (3 loops). Then had a great 1:40-2hrs, so I said, I can do this. All the while, post-tib was great, only a shaky right adductor, but kept it loose and battled tight hip flexors, but man, I got it in. Finished up feeling pretty solid, rolling sub-7:00/mi pace at the end on the flat dam. Good stuff, glad I made it through. GU at 1h20', 2hrs.
Total
70 Miles with 5,853ft of Elevation Gain
5 mile recovery on the Greenway with 269ft of climb in 41:48
* Very impressed with my post-race sensations. Nothing hurt, just tight and no power on the hills. Typical recovery, headed down to Nixon Park and back up. Minimal add-on, but wanted 5 miles. Looking forward to the week.
Tu, 12/1/2015
14 mile medium long run down to the Lakes with 1,320ft of gain in 1:53:36
* Ambitious. Got out at 6AM to get out the door in darkness and rain with my headlamp, but there was still no light on the trail a good halfway around, so that led to some slow and cautious running. I was feeling good. Calves were good. Only weakness was TFL/Right Hip. Opted for a great climb on Joppa then headed home strongly to meet the girls. Right hip fell apart quite a bit on the return. Need to strengthen it quickly. Otherwise, had good power and strength.
We, 12/2/2015
6 miles steady on the Greenway with 232ft of gain in 40:32
* Wow, felt great. Super light and full of running. Right hip behaved, did some good exercises last night. Rolled through the course about 1-min/mile faster than last time out. Feeling good, hoping I can handle the training load.
Th, 12/3/2015
8 miles with 20 min easy, 1-2-3-2-1' (90" rec.), 20 min on HCGT with 317ft in 54:52
* Felt great. Right glute is still fired up and a bit weak, but I felt great on the first 20 minutes and so smooth in my transitions with the light fartlek. Worked through the tightness and actually got better at the end. Solid feeling.
Fr, 12/4/2015
10 miles with 15:00 easy, 2 x 15:00 up Summit Circle, jog down with 971ft of gain in 1:10:00
* Exposed! Man, tough day as I wasn't able to work out in the morning, so headed into work, participated in GiveBack, writing some emotional letters to those in need, drove home, got ready, no real fuel, committed to Summit Cir. then got after it. Didn't feel great on the warm-up, but then opened up. Within first 1/4 mile of the first rep I was in trouble. My left leg was just not working. Super tight, worked through it, got going, totally fell apart at the summit. Then hit the downhill to recover, took a GU, and headed back up, this time feeling smoother, but slower. Plugged away, and totally blew up on the summit!! Left leg a total disaster! However, had a great descent. Figured out my weaknesses. Got it.
Sa, 12/5/2015
5 miles super easy around Lake Williams with 515ft of gain in 40:38
Su, 12/6/2015
22 mile long run around Lake Williams with 2,240ft of gain in 2:51:50
* Hot damn... got it done. Total time was 3:00:42, as I kept the watch running. Opted for 4 loops of Lake Williams. Started out feeling great, like no issues. Then by 80 min I was trashed, feeling the effects of the Friday workout. Then committed to 2hrs (3 loops). Then had a great 1:40-2hrs, so I said, I can do this. All the while, post-tib was great, only a shaky right adductor, but kept it loose and battled tight hip flexors, but man, I got it in. Finished up feeling pretty solid, rolling sub-7:00/mi pace at the end on the flat dam. Good stuff, glad I made it through. GU at 1h20', 2hrs.
Total
70 Miles with 5,853ft of Elevation Gain
