I KNOW IT'S HARD SOMETIMES..

Mo, 12/26/2016
10km steady down to the Rail Trail in light rain in 45:44
* avg. 7:18/mi... obviously a bit rough, but my calf held up. Started raining on the way back, thankfully didn't turn into ice. Pleased with pace but stopped a lot. + Strength Work
Tu, 12/27/2016
9 miles hilly at Oregon Ridge with 1,073ft of gain in 1:12:21 + 3 x strides
avg. 8:29/mi... heck yeah, this is what I was built for... trails were muddier than anticipated, but it was good running. Looks like the park had some re-routes but I knew if I was feeling good was gonna go for the big CR from Beck. Nailed it. Thought I had the return one, but mistimed the start. Easy climbing all day. Very strong. Wonder if it was from the strength work I've been doing. Great sign.
We, 12/28/2016
1.5 mile regeneration around La Manzana in 11:46
* avg. 8:36/mi... must've been a great effort yesterday.
Th, 12/29/2016
10 miles steady around Lake Williams in the rain and mud with 1,000ft of gain in 1:17:56
* avg. 8:07/mi... lost some time there, about 2 min from not starting my watch after a stretch. No biggie. Felt great. Awesome decision to get after it after the rain. I knew it hadn't rained too much so I headed out to the lake and too my chances. DS-Trainer is great in the mud and trail. Left calf barked at beginning then felt like a million the whole way. Only right glute was tight, but I'll take it.
Fr, 12/30/2016
10km easy down to the Rail Trail in 48:43
* avg. 7:45/mi... geez, wasn't able to recover from my trail run yesterday. Stop and go the whole way. Just nothing. The only positive is that on Wed I was only able to go 2 mi, so I've improved to 10km.
Sa, 12/31/2016
10 mile progression around Lake Williams with 996ft of elevation gain in 1:17:31 + 4 strides
* avg. 7:46/mi... big improvement from Thursday, even though I had no energy this morning for some reason. Just tired. However, was 20" faster per mile, mostly due to a firmer surface. Took a GU at halfway without water. No major issues today. 
Su, 1/1/2017
RVR New Year's Day NEW Trail 8M in 1:04:51
* avg. 8:07/mi.. 1st Place Overall  CR... really nice effort. Went out relaxed on a good climb, took control into the singletrack, then just kept the pedal down just enough, really working on my form because the course was brand new trail that was tremendously cambered. Thought of dropping to one lap (4M), but I knew I could be tough. Finished up with no issues, with some great running in the middle, but my calves/solues are definitely torn up. Great start to 2017.
Total
54 Miles with 4,455ft 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

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

Grinding It Out

Ready to attack another week of training. Weather has been quite warm and am not sure how that will affect my training. Goal is to at least get in an hour+ of running each day, really emphasizing on quality of training as well as quantity. Started off well with a good Monday fartlek (after a draining 20M the day before) and ran an adjusted track workout on Tuesday due to motivational and time issues. Wednesday will be a medium long run of at least 14M, while Thursday is the standard bridge workout. Friday is recovery followed by Saturday's either track workout or strength workout. If the weather drops into the 30-50's I will venture 2h30'-3h for my long run in Huntsville. * Update: Well, I had to travel to Dallas for business on Thursday and was emotionally drained by the end of the day and traffic, as well as quite full from a wonderfully relaxing lunch with my wife in the restaurant in which I propsed to her: Antares. It's a revolving restaurant 500-feet in the Dallas
Read more