WORSE AT WHAT I DO BEST

Mo, 9/5/2016
4 miles easy on the Rail Trail in 30:56 + 4 x 200m in 35-34-33-32
Tu, 9/6/2016
2 miles, 1600m in 6:00 + 5 x 800m in 2:54, 2:53, 2:58, 2:54, 2:35, 0.5 miles
We, 9/7/2016
6 miles easy on the Rail Trail in 45:13
Th, 9/8/2016
3 miles easy down Union Church Rd in 21:49 + 4km Uphill in 16:05
* 329ft of elevation gain... decided to coach myself on another dream season. We'll see how far it goes, but I need more workouts than what Jake is providing. Right glute was weak again, as were adductors (R) and VMO (L), but I trucked on. Super humid, 72 degrees. CR 9:59 on the uphill was surprising, but I finished up really well. NYC tomorrow.
Fr, 9/9/2016
8 miles easy down Union Church with 387ft of gain in 1:01:31
* avg. 7:36/mi... just getting serious. Got out there early before heading to NYC and I felt good. Really dark, but I managed to get down. Worked on some Ryan Hill over-striding and then had to stop on the road back because some popliteus/calf issue, but worked it well and ended up finishing up strongly.
Sa, 9/10/2016
3 miles easy at Lake Williams in 25:17, then 5M tempo around Lake Williams in 34:58
* avg. 6:53/mi.. but 172 HR... it was 74 degrees but nasty humid and high dewpoint. I was working hard in my X-Wings. Got in way late last night so skipped the KTA 25K and hit up this tempo. Was supposed to hit first 4km steady then the next 4km faster. Hit 6:59/mi first 4km, and 6:47/mi so mission accomplished. Just disappointed in the final time. Thoughts I was rolling better than that. Big gap in fitness. Will keep working.
Su, 9/11/2016
10 mile long run around Lake Redman with 1,298ft of elevation gain in 1:24:47
* avg. 8:24/mi... took a big risk today. Wanted to run in my X-Wings the whole way and did so. Had some issues towards the end with some weak and cranky post-tibs, but they held up and I held up. Good learning and good steady long run. Very pleased with progress.
Total
50 Miles with 2,946ft of Elevation Gain

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

Strengthen

Image
Monday, 08-08-2011 AM: 2.59 miles steady out to Ft. McHenry in 18:10 + Weights PM: 6.19 miles with 5 x 1200m Trail in 4:29, 4:18, 4:28, 4:22, 4:25 (rec. 2') * Norris Ln, not recovered from yesterday's 11M race, but no worries, as I was cramming work before tomorrow's surgery. Not sure if I am going to miss any time or if it will be 2-3 days of no running. Will find out at 3PM. Dreadfully hot today and I felt so much better in the AM session. More energy. Tuesday, 08-09-2011 AM: 7.61 miles steady out to Patterson Park in 50:41 * 7:08, 6:43, 6:44, 6:42, 6:31, 6:34, 6:22 (avg. 6:39/mile)... surprisingly swift. PM: Nail Surgery * So, I had a pretty badly infected toenail on my right big toe that needed attention, and ultimately surgery. Should only miss 2-3 days of running, if not less. Surgery went well, no complications. Wednesday, 08-10-2011-Sunday, 08-14-2011 Recover from Nail Surgery * Well, I would have to say I have had a complication from
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