Mo, 10/10/2016
14 miles around Lake Williams with 1,614ft of Elevation Gain in 1:44:54
* avg. 7:43/mi.. pretty sweet. Didn't race Green Monster yesterday, so opted to reset my training schedule for indoors and today a 2hr run was slated at personal sensation. Could've gone 3 loops, but wanted to explore some new trails after the second loop and it was some tough running. Felt very relaxed, very fit. Took a GU after 80 min. Nice finish. Would've rocked GM 25K, but glad I didn't do the 6hr commute.
Tu, 10/11/2016
7 miles steady out to the Howard Tunnel on the Rail Trail in 48:18 + Squat Jumps
* avg. 7:25/mi.. felt really good this morning, like I didn't really run long yesterday. Only issue was left glute med. I know it was weak, achy. Stopped to stretch it quite a bit. Need it resolved.
We, 10/12/2016
5 miles easy with the UA Women PLMs in Central Park in 44:13 + 10 x 100m Uphill
* avg. 8:47/mi... nice and easy jaunt around Central Park. Cruising, but then started my 100m sprints and noted my right calf was tight, like the old day calf heart attacks. Really concerning. Ugh.
Th, 10/13/2016
Physical Therapy
Fr, 10/14/2016
7 miles easy down to the Rail Trail in 48:22
* avg. 7:40/mi... felt faster than that, but the calf never got worse. Thankfully got dry-needling yesterday, but still painful and sore. Did my best just to run easy and roll it out. Tomorrow will be interesting.
Sa, 10/15/2016
Baltimore 5K in 16:14 (2nd Place)
* 15:34 AG.. avg. 5:13/mi... 5:22, 10:26 (5:04), 15:38 (5:12), :34... rolling. Wasn't sure what to expect as I could barely sleep with my tight calf. Was really worried about it. Almost didn't go out as I thought the max effort would tear it and injure me. But this is UA's backyard and our event. I had to show my face. Got out fast. Was pleased. Tucked into 2-3rd and then kept running well, keeping myself in contention. Took the lead before the mile and started hammering. Wasn't feeling super coordinated at this effort but after seeing 5:22 for the opening uphill mile, I knew I could run harder and started believing I could win the damn thing. Led until 2.5 miles when I got passed, then battled back, took the lead, but lost it in the final 300m. Just never committed or kicked crazy like I could have.
Su, 10/16/2016
7 mile recovery down to the Rail Trail in 47:49
* avg. 7:37/mi... man, my right calf felt 100% amazing. My left calf was tight. I had good energy, good stride. A bit fatigued, but man, great improvements to my fitness. Finished up really, really well. Good sensations. Before the run wanted 10 x 100m uphill but opted not to push it and save it for tomorrow.
Total
45 Miles with 2,503ft of Elevation Gain
14 miles around Lake Williams with 1,614ft of Elevation Gain in 1:44:54
* avg. 7:43/mi.. pretty sweet. Didn't race Green Monster yesterday, so opted to reset my training schedule for indoors and today a 2hr run was slated at personal sensation. Could've gone 3 loops, but wanted to explore some new trails after the second loop and it was some tough running. Felt very relaxed, very fit. Took a GU after 80 min. Nice finish. Would've rocked GM 25K, but glad I didn't do the 6hr commute.
Tu, 10/11/2016
7 miles steady out to the Howard Tunnel on the Rail Trail in 48:18 + Squat Jumps
* avg. 7:25/mi.. felt really good this morning, like I didn't really run long yesterday. Only issue was left glute med. I know it was weak, achy. Stopped to stretch it quite a bit. Need it resolved.
We, 10/12/2016
5 miles easy with the UA Women PLMs in Central Park in 44:13 + 10 x 100m Uphill
* avg. 8:47/mi... nice and easy jaunt around Central Park. Cruising, but then started my 100m sprints and noted my right calf was tight, like the old day calf heart attacks. Really concerning. Ugh.
Th, 10/13/2016
Physical Therapy
Fr, 10/14/2016
7 miles easy down to the Rail Trail in 48:22
* avg. 7:40/mi... felt faster than that, but the calf never got worse. Thankfully got dry-needling yesterday, but still painful and sore. Did my best just to run easy and roll it out. Tomorrow will be interesting.
Sa, 10/15/2016
Baltimore 5K in 16:14 (2nd Place)
* 15:34 AG.. avg. 5:13/mi... 5:22, 10:26 (5:04), 15:38 (5:12), :34... rolling. Wasn't sure what to expect as I could barely sleep with my tight calf. Was really worried about it. Almost didn't go out as I thought the max effort would tear it and injure me. But this is UA's backyard and our event. I had to show my face. Got out fast. Was pleased. Tucked into 2-3rd and then kept running well, keeping myself in contention. Took the lead before the mile and started hammering. Wasn't feeling super coordinated at this effort but after seeing 5:22 for the opening uphill mile, I knew I could run harder and started believing I could win the damn thing. Led until 2.5 miles when I got passed, then battled back, took the lead, but lost it in the final 300m. Just never committed or kicked crazy like I could have.
Su, 10/16/2016
7 mile recovery down to the Rail Trail in 47:49
* avg. 7:37/mi... man, my right calf felt 100% amazing. My left calf was tight. I had good energy, good stride. A bit fatigued, but man, great improvements to my fitness. Finished up really, really well. Good sensations. Before the run wanted 10 x 100m uphill but opted not to push it and save it for tomorrow.
Total
45 Miles with 2,503ft of Elevation Gain