STARBOY, STARBOY...
Mo, 10/17/2016
7 mile recovery down to the Rail Trail in 56:49
* avg. 7:56/mi.. ugh.. way too dark. Super tired. Just fatigued in the quads and then just too dark to really want to run fast. Thankfully put off workout until tomorrow. Nothing today although last 15 min were great.
Tu, 10/18/2016
2 mi easy, 8km tempo down Hollow Creek in 32:04
* avg. 6:32/mi... blah. Knew it would be a mess. First, thought of the wrong workout. Then, I opted to change up the course. Third, opted for no headlamp and couldn't even see on the trail. 4th thought I was working really well, but the pace was pathetic. At least I picked it up quite well on the return home and hammered up Reynolds Mill. Right leg tightened up and cramped up, but I finished up well. Can't wait for the time change.
We, 10/19/2016
AM: 10K steady down to the Rail Trail in 46:16
* avg. 7:23/mi... legs felt great (other than left post-tib). Was light, effortless, had some fatigue issues, but really rolled well and one of my best paces for the run. Perhaps a route record.
PM: Physical Therapy
Th, 10/20/2016
1 mi, 2 x 2600m in 9:22, 9:27 (rec. 3') + 2 x 1000m in 3:10, 3:14 (rec. 90"), 1 mi
* avg. 5:47/mi, 5:44/mi, 5:16/mi, 5:16/mi... interesting workout. Alarm didn't go off this morning, so I had to run at lunch. A bit warm, but a janky first 2.6k, just running off-form. The 2nd one was a disaster, but my time was good. Cut it down from three reps to two and then hammered really good 1k's.. but I swear I was flying on the last one!! Oh well.
Fr, 10/21/2016
7 mile progression down to the Rail Trail in 45:27
* avg. 7:13/mi... improved on Wednesday's CR... getting strong. Goal was a light progression down to 6:15/mi pace, and broke it up in two mile segments, easy-medium-moderate. Really pleased. Great balance, great strength. Fluid.
Sa, 10/22/2016
4 miles easy on the Rail Trail in 31:09
* avg. 7:29/mi... nice and easy, beautiful chilly morning. Fall is coming. No issues. Debating doubling.
Su, 10/23/2016
14 mile long run around the Lakes with 1,312ft of gain in 1:46:16
* avg. 7:42/mi... felt great from the onset. Legs were 100% strong. Only issue was wearing my damn DS-Trainers on the trail, which resulted in post-tib tendonitis by the end. I just can't win, can I? Felt so strong, so fluid, best finish in quite some time, but I know how to get rid of this (by the ankle). Will do my eccentric exercises tonight. 1 GU at 7M. Beautiful Joppa Rd. clear-out. Awesome running.
Total
52 Miles with 2,674ft of Elevation Gain
7 mile recovery down to the Rail Trail in 56:49
* avg. 7:56/mi.. ugh.. way too dark. Super tired. Just fatigued in the quads and then just too dark to really want to run fast. Thankfully put off workout until tomorrow. Nothing today although last 15 min were great.
Tu, 10/18/2016
2 mi easy, 8km tempo down Hollow Creek in 32:04
* avg. 6:32/mi... blah. Knew it would be a mess. First, thought of the wrong workout. Then, I opted to change up the course. Third, opted for no headlamp and couldn't even see on the trail. 4th thought I was working really well, but the pace was pathetic. At least I picked it up quite well on the return home and hammered up Reynolds Mill. Right leg tightened up and cramped up, but I finished up well. Can't wait for the time change.
We, 10/19/2016
AM: 10K steady down to the Rail Trail in 46:16
* avg. 7:23/mi... legs felt great (other than left post-tib). Was light, effortless, had some fatigue issues, but really rolled well and one of my best paces for the run. Perhaps a route record.
PM: Physical Therapy
Th, 10/20/2016
1 mi, 2 x 2600m in 9:22, 9:27 (rec. 3') + 2 x 1000m in 3:10, 3:14 (rec. 90"), 1 mi
* avg. 5:47/mi, 5:44/mi, 5:16/mi, 5:16/mi... interesting workout. Alarm didn't go off this morning, so I had to run at lunch. A bit warm, but a janky first 2.6k, just running off-form. The 2nd one was a disaster, but my time was good. Cut it down from three reps to two and then hammered really good 1k's.. but I swear I was flying on the last one!! Oh well.
Fr, 10/21/2016
7 mile progression down to the Rail Trail in 45:27
* avg. 7:13/mi... improved on Wednesday's CR... getting strong. Goal was a light progression down to 6:15/mi pace, and broke it up in two mile segments, easy-medium-moderate. Really pleased. Great balance, great strength. Fluid.
Sa, 10/22/2016
4 miles easy on the Rail Trail in 31:09
* avg. 7:29/mi... nice and easy, beautiful chilly morning. Fall is coming. No issues. Debating doubling.
Su, 10/23/2016
14 mile long run around the Lakes with 1,312ft of gain in 1:46:16
* avg. 7:42/mi... felt great from the onset. Legs were 100% strong. Only issue was wearing my damn DS-Trainers on the trail, which resulted in post-tib tendonitis by the end. I just can't win, can I? Felt so strong, so fluid, best finish in quite some time, but I know how to get rid of this (by the ankle). Will do my eccentric exercises tonight. 1 GU at 7M. Beautiful Joppa Rd. clear-out. Awesome running.
Total
52 Miles with 2,674ft of Elevation Gain
