RIGHT BACK TO WORK WHEN THAT BREAK ENDS
Mo, 4/25/2016
6 mile recovery on the Greenway in 46:43
289ft - avg. 7:43/mi. Definitely trashed up from yesterday, especially my right hamstring from my leg not cooperating. Hopefully feels better for tomorrow's fartlek.
Tu, 4/26/2016
2 mile warm-up + 14 x 60" fast, 60" easy on the Greenway in 28:00
* 69ft - avg. 6:49/mi.. 5:14, 5:42, 5:28, 5:29, 5:22, 5:42, 5:25, 5:49, 5:17, 5:32, 5:25, 5:35, 5:22, 5:35 efforts. Basically was 1 min downhill and 1 min uphill. Had a bum hamstring, but it held up well and felt I was being smart. We'll see..
We, 4/27/2016
8 miles easy on the Greenway in 59:29
* 360ft - avg. 7:24/mi... wow, all my rehabbing has paid off. That's the easiest an hour has felt. My muscles feel great. If my hamstring wasn't weak, I would be absolutely rolling right now. What a great run. Haven't run 8M since Feb. Ready to really run and this was a great sign. Great sensations, went by quickly.
Th, 4/28/2016
2 mile warm-up, 6 mile tempo around Lake Williams in 42:02
* 713ft - 6:31, 7:02, 6:50, 6:51, 6:29, 7:12 (avg. 6:49/mi)... mixed bag. Knew it was a risk. I wore my new Salomon X-Wings and gave it a go. Within a half mile my post-tib yelled at me, and I immediately backed off, which was disappointing. But I didn't stop. I said, no way, and kept running, at first cautiously, then I picked it up as I got confident. I am very pleased with my fitness. I wonder if I can solve this by wearing SuperFeet within the X-Wings? Shoes felt good, hamstring good. We'll see how I feel tomorrow and rest of week. Not really back on trails for a while.
Fr, 4/29/2016
6 miles easy on the Greenway in 45:10
* 281ft - avg. 7:28/mi... whew. Well, yesterday fired up my post-tib. No real issues today, though, I felt good. Need to stay healthy and I will have a good season.
Sa, 4/30/2016
4.5 miles steady on the Greenway starting at Nixon Park in 32:02 + 6 x 60" fast Uphill
* 646ft - avg. 7:12/mi for the 4.5 miles, then about 5:00/mi GAP for the uphill runs. I had to get out of my Salomons, as I put in my Superfeet and it wasn't stable. Ran in my DS-Trainers. That might be my race shoe for trails. Just like Racer STs.
Su, 5/1/2016
11 miles moderate on the Greenway in 1:20:47
* 574ft - avg. 7:20/mi... pretty stout. I was damn tired from the full day at Sales Meeting. Got home later than anticipated, but got out the door after some Cafe Bustelo feeling wonky. Just not used to running at this time of the day and it was hard finding my energy, but at least I felt light and smooth. Ran 3 up/back of the trail and then added on. It's not a fast trail, but I was a little disappointed in my average. Had to battle some tightness in right leg, but post-tib was great until it got achy at mile 9 or so.. but held up. Feeling good. Longest run since February.
Total
52 Miles
6 mile recovery on the Greenway in 46:43
289ft - avg. 7:43/mi. Definitely trashed up from yesterday, especially my right hamstring from my leg not cooperating. Hopefully feels better for tomorrow's fartlek.
Tu, 4/26/2016
2 mile warm-up + 14 x 60" fast, 60" easy on the Greenway in 28:00
* 69ft - avg. 6:49/mi.. 5:14, 5:42, 5:28, 5:29, 5:22, 5:42, 5:25, 5:49, 5:17, 5:32, 5:25, 5:35, 5:22, 5:35 efforts. Basically was 1 min downhill and 1 min uphill. Had a bum hamstring, but it held up well and felt I was being smart. We'll see..
We, 4/27/2016
8 miles easy on the Greenway in 59:29
* 360ft - avg. 7:24/mi... wow, all my rehabbing has paid off. That's the easiest an hour has felt. My muscles feel great. If my hamstring wasn't weak, I would be absolutely rolling right now. What a great run. Haven't run 8M since Feb. Ready to really run and this was a great sign. Great sensations, went by quickly.
Th, 4/28/2016
2 mile warm-up, 6 mile tempo around Lake Williams in 42:02
* 713ft - 6:31, 7:02, 6:50, 6:51, 6:29, 7:12 (avg. 6:49/mi)... mixed bag. Knew it was a risk. I wore my new Salomon X-Wings and gave it a go. Within a half mile my post-tib yelled at me, and I immediately backed off, which was disappointing. But I didn't stop. I said, no way, and kept running, at first cautiously, then I picked it up as I got confident. I am very pleased with my fitness. I wonder if I can solve this by wearing SuperFeet within the X-Wings? Shoes felt good, hamstring good. We'll see how I feel tomorrow and rest of week. Not really back on trails for a while.
Fr, 4/29/2016
6 miles easy on the Greenway in 45:10
* 281ft - avg. 7:28/mi... whew. Well, yesterday fired up my post-tib. No real issues today, though, I felt good. Need to stay healthy and I will have a good season.
Sa, 4/30/2016
4.5 miles steady on the Greenway starting at Nixon Park in 32:02 + 6 x 60" fast Uphill
* 646ft - avg. 7:12/mi for the 4.5 miles, then about 5:00/mi GAP for the uphill runs. I had to get out of my Salomons, as I put in my Superfeet and it wasn't stable. Ran in my DS-Trainers. That might be my race shoe for trails. Just like Racer STs.
Su, 5/1/2016
11 miles moderate on the Greenway in 1:20:47
* 574ft - avg. 7:20/mi... pretty stout. I was damn tired from the full day at Sales Meeting. Got home later than anticipated, but got out the door after some Cafe Bustelo feeling wonky. Just not used to running at this time of the day and it was hard finding my energy, but at least I felt light and smooth. Ran 3 up/back of the trail and then added on. It's not a fast trail, but I was a little disappointed in my average. Had to battle some tightness in right leg, but post-tib was great until it got achy at mile 9 or so.. but held up. Feeling good. Longest run since February.
Total
52 Miles
