YEAH, RECKLESS BEHAVIOR

Mo, 4/11/2016
6 mi easy on the Greenway and in the rain in 43:54
* 287ft. 7:20, 7:19, 7:24, 6:49, 7:13, 7:21 (avg. 7:14/mi).. tremendously steady even though I felt like crap and horrible... like my sickness is coming back, just coughing and feeling cruddy/feverish/sick
Tu, 4/12/2016
5 miles easy on the Greenway in 36:40 + 7 x 100m Uphill
* 229ft- 7:30, 7:13, 7:09, 7:18, 6:59 (avg. 7:15).. 5:32>5:05/mi efforts for the uphill, which were run in my new Asics DS Racer flats, which felt like money. Felt so fast and effortless. Have no muscles right now, but a great step in the right direction.
We, 4/13/2016
7 mile progression on the Greenway and Nixon Park in 49:55
* 284ft - 7:34, 7:27, 7:06, 7:06, 7:29, 7:10, 6:29 (avg. 7:12/mi).. good run. Was a bit fatigued from yesterday, but energy and form were good, as was leg. Started wratcheting up the pace and hit up Nixon Part to extend the run and get a 1-mile technical trail test, which I passed. But the final couple of miles my left IT-Band/Upper/Outer Quad was quite tight and painful - more than likely from the 100m uphill strides from yesterday's crowned road. Oh well. 
Th, 4/14/2016
3 mile regeneration on the Greenway in 23:10
* Left quad/TFL/IT Band is slightly strained, so called it a day after 3 miles. No point in risking anything.
Fr, 4/15/2016
Rest, Recovery, & Travel to Boston
Sa, 4/16/2016
6 miles steady on the Charles River in Boston in 38:47
* ... 6:38, 6:59, 7:07, 6:39 (avg. 7:01/mi)... woke up early and hit up the streets of Boston. Contemplated an easy run + strides or a tempo run. Opted for a high tempo run after feeling pretty decent running. Quad was there, but never got tighter or worse, just the same and now feels great post-run. Hoping it will continue to improve.
Su, 4/17/2016
Soccer Sunday with the Girls and RECHARGE
Total
27 Miles

Popular posts from this blog

Shami Marathon Prep (WK 10)

Monday, 7-28-2008 40:41 regeneration around the Seabrook Trails ~ 6M Tuesday, 7-29-2008 AM: 1 hr 06:17 up the Kemah Bridge ~ 10M PM: Work in Austin, TX Wednesday, 7-30-2008 25:00 easy + 5 x 3000m rec. 2:35 jog in 10:14-10:26-10:08-10:23-10:16 ~ 14M Thursday, 7-31-2008 46:21 easy regeneration around McAllister Park ~ 7M Friday, 8-01-2008 56:54 easy around the Seabrook Trails ~ 8M Saturday, 8-02-2008 Maribelles 5K on the Bay in 16:28 5:01, 10:24 (5:23), 15:55 (5:30), :35 ~ 7M Sunday, 8-03-2008 1 hr 04:36 at Allen Parkway with Rudy ~ 10M Total 62 Miles * And so, the big debate is whether I run this workout prior to this weekend's race of which I am the course record holder (15:37). As of today, I am running the workout on Wednesday on the Zilker Park loop in Austin because the Marathon is my focus, not this weekend's 5K... * A great workout this morning. These workouts are always more mentally than physically demanding, as you try to rationalize everything under the sun. First o
Read more

HIT THE GROUND RUNNING

Mo, 5/13/2013 9 miles steady thru Patapsco with 1,302ft elevation gain in 1:11:11 * 10:26, 8:06, 9:39, 9:20, 7:33, 7:18, 6:51, 9:06, 7:34 Tu, 5/14/2013 AM: 4 miles easy around Ft. McHenry in 26:21 PM: 9 miles with 10' + 2 x 5' + 5 x 1' + 5' hard on Rockburn Trail in 1:05:14 * 5:53, 5:52, 5:56, 5:44, 5:46, 5:45, 5:52, 5:37, 5:59/mi pace with 916ft elevation gain... absolute breakthrough. What a great workout. Set a loop record (6:11) during my 10:00 pick-up. Crazy.. and then I was able to increase and keep pace. Very fit, very promising, especially with a 4 mi run only 4hrs earlier. Good, crisp conditions.  We, 5/15/2013 10 miles post Staph Infection surgery with two anti-biotics at Patapsco in 1:14:27 Th, 5/16/2013 Work Fr, 5/17/2013 AM: 4 miles easy thru Patapsco in 32:12 PM: 4 miles with two KOM at Sawmill Trail in 32:05 Sa, 5/18/2013 30 min easy around Old Track Loop + 12 x 400m on Norris Ln. with 1:30 rest in 1:04:14 * 5:05, 5:22, 4:48, 5:23, 5:01, 5
Read more

Grinding It Out

Ready to attack another week of training. Weather has been quite warm and am not sure how that will affect my training. Goal is to at least get in an hour+ of running each day, really emphasizing on quality of training as well as quantity. Started off well with a good Monday fartlek (after a draining 20M the day before) and ran an adjusted track workout on Tuesday due to motivational and time issues. Wednesday will be a medium long run of at least 14M, while Thursday is the standard bridge workout. Friday is recovery followed by Saturday's either track workout or strength workout. If the weather drops into the 30-50's I will venture 2h30'-3h for my long run in Huntsville. * Update: Well, I had to travel to Dallas for business on Thursday and was emotionally drained by the end of the day and traffic, as well as quite full from a wonderfully relaxing lunch with my wife in the restaurant in which I propsed to her: Antares. It's a revolving restaurant 500-feet in the Dallas
Read more