Mo, 8/1/2016 5 mile recovery on the Rail Trail in 38:47 * avg. 7:42/mi... nice and easy, making sure I am fully functional after yesterday's long hilly run. Felt pretty good. Pace was slow, but no worries. Need this pace to come down over time. Tu, 8/2/2016 10K Fartlek - 15' easy, 2 x 90", 4 x 60", 4 x 30", 4 x 15" (equal rest), 10' easy in 43:46 * York College Track.. ran in flats - 7:24/mi warm-up, 5:31/5:41/mi pace for the 90", then 5:17/5:22/5:36/5:32/mi pace for the 60", followed by 5:13/5:17/4:59/5:11 for the 30" and 4:40/4:28/4:27/4:32 for the 15".. pretty promising. At the end there I really got my stride flying. Left post-tib was bothersome the whole way, which was disappointing, but hips were great. I was ready to run and being in flats I felt so strong. Good work. We, 8/3/2016 5 mile recovery on the Rail Trail in 41:27 * 8:17/mi... Whoa. Total recovery. Was happy with how I felt, I just don't recover well afte
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Showing posts from July, 2016
Mo, 7/25/2016 5 miles steady around the DQ Loop in Miami in 34:57 * avg. 6:50/mi... fastest mile 6:41... last run in Miami, second week under Jake. Super surprised. Felt light on my feet, but slow turnover (171 spm). Very pleased. Just dedicated and it feels good. Can only get better. Tu, 7/26/2016 5+ miles around Logan's Reserve in 38:57 with last mile fast in 6:19 + 4 x 10" strides * avg. 7:25/mi.. last mile in 6:19... horrible idea to run the new "trails" but I am operating off of 4 hours of sleep from last night's travel debacle from Miami (in bed by 2:30am). Got home early and opted to babysit Sophia and run local. Trails were poorly formed, too slanted, but toughed it out and fell apart final 400m pretty bad. This time my right glute. The 10" strides were horrendous. I don't even think I was running. Must've looked stupid out there. Thankfully finished up without injury. Just will be messed up for a couple of days. We, 7/27/2016 5 miles
SPAIN
Mo, 7/18/2016 Fly to Barcelona Tu, 7/19/2016 5K in Barcelona streets with Perla in 26:18 We, 7/20/2016 3 miles on Viacamp dirt road in 23:14 Th, 7/21/2016 5 miles out on Mont Rebei in 44:43 + 4 mile return in 44:05 = 9 miles in 1:28:48 Fr, 7/22/2016 2 mile warm-up in 16:02 in Bonansa + 4 x 200m in 36, 35, 36, 36 + 1 mile Sa, 7/23/2016 3.5 miles out to Calla Fonda in 35:52 + 3 miles back in 30:38 = 8 miles in 1:06:30 Su, 7/24/2016 4 miles with 1200m hard at Parc Nau in 3:59 in 29:23 Total 30 Miles
MIAMI
Mo, 7/11/2016 3 miles in 21:49 Tu, 7/12/2016 1.5 miles down the Greenway in 11:26 We, 7/13/2016 AM: 2 mile family run in Miami with Perla, Joe, and Rebecca in 19:02 PM: 2 mile easy around the block in 16:12 Th, 7/14/2016 Rest Fr, 7/15/2016 2 mile warm-up in 16:04 + 4 x 200m in 35, 36, 36, 36 + 2 mile cool-down at Varela Sa, 7/16/2016 4 miles easy on the Hollywood Beach boardwalk with Perla in 30:54 Su, 7/17/2016 6 mile long run on the Hollywood Beach boardwalk in 43:48 Total 25 Miles