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 steady on the Greenway in 37:07
* avg. 7:22/mi... ugh. Almost ruined my season. Touch and go. Just worried about the hip and the post-tibs. Did my best to keep it rolling but definitely concerned. Not in a good mood.
Th, 7/28/2016
5 miles easy on the Rail Trail in 36:19
* avg. 7:15/mi... worked on my form. Everything felt great except my left post-tib and calf. Just uber tight. Was very pleased with my fitness and legs are gaining strength and muscle. Still not adapted to flat running. My lower back muscles are confused and need to build.
Fr, 7/29/2016
2 miles in 15:47, 2 x (4 x 200m) in 37, 38, 38, 36 (200/800m), 35, 35, 34, 34 + 2 miles in 17:48
* Super nervous from yesterday's tight post-tib and my right glute, but I got out there to give this a go. Goal was first set in 36-38" and second set in 34-36".. I finally felt like I was running strongly and able to sprint. Still don't have much muscle, but I am progressing. Great PT session with Jerod in the morning, hopefully set me straight for the weekend.
Sa, 7/30/2016
5 miles easy on the Rail Trail in 37:16
* avg. 7:24/mi... felt pretty good considering yesterday's hard work. Was paranoid about my right hip, but all was good. Only issue was I misjudged 5 miles and ran 4 miles, so had to continue on the course. Good recovery.
Su, 7/31/2016
7 miles hilly around Seven Valleys with 876ft of gain in 51:50
* avg. 7:27/mi... ran better than I felt during the run. Once again, my cadence feels "slow" and not very coordinated nor strong, but I ran the best I could constantly hating the sensation in my hips of weakness. I really need to address my core. Muscles were pretty good other than my right hip, which had a strange sensation.
Total
40 Miles
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 steady on the Greenway in 37:07
* avg. 7:22/mi... ugh. Almost ruined my season. Touch and go. Just worried about the hip and the post-tibs. Did my best to keep it rolling but definitely concerned. Not in a good mood.
Th, 7/28/2016
5 miles easy on the Rail Trail in 36:19
* avg. 7:15/mi... worked on my form. Everything felt great except my left post-tib and calf. Just uber tight. Was very pleased with my fitness and legs are gaining strength and muscle. Still not adapted to flat running. My lower back muscles are confused and need to build.
Fr, 7/29/2016
2 miles in 15:47, 2 x (4 x 200m) in 37, 38, 38, 36 (200/800m), 35, 35, 34, 34 + 2 miles in 17:48
* Super nervous from yesterday's tight post-tib and my right glute, but I got out there to give this a go. Goal was first set in 36-38" and second set in 34-36".. I finally felt like I was running strongly and able to sprint. Still don't have much muscle, but I am progressing. Great PT session with Jerod in the morning, hopefully set me straight for the weekend.
Sa, 7/30/2016
5 miles easy on the Rail Trail in 37:16
* avg. 7:24/mi... felt pretty good considering yesterday's hard work. Was paranoid about my right hip, but all was good. Only issue was I misjudged 5 miles and ran 4 miles, so had to continue on the course. Good recovery.
Su, 7/31/2016
7 miles hilly around Seven Valleys with 876ft of gain in 51:50
* avg. 7:27/mi... ran better than I felt during the run. Once again, my cadence feels "slow" and not very coordinated nor strong, but I ran the best I could constantly hating the sensation in my hips of weakness. I really need to address my core. Muscles were pretty good other than my right hip, which had a strange sensation.
Total
40 Miles
