Mo, 1/16/2017
Rest + Strength
Tu, 1/17/2017
AM: 10 km regeneration down to the Rail Trail in 48:33
* avg. 7:43/mi... did too much yesterday in terms of strength and it hit me today. Thought I was knock out 11-12 miles, but no way, just fried muscularly and could tell on downhills (eccentric contractions). Learned.
PM: Physical Therapy
We, 1/18/2017
8 km easy around Moon High School campus in Moon, PA in 35:18 + 4 x Uphill Strides
* avg. 7:21/mi.. dark from the hotel. Knocked out several loops sans headlamp. Felt good but I really woke up my right glute and was running crooked. Finished up in time, falling apart, but recovered and then hit up some strides (40m).
Th, 1/19/2017
8 km up-tempo on the HCGT in 32:38 + 5 x 1km in 3:07, 3:06, 3:06, 3:07, 3:05 (rec. 200m)
* avg. 6:43mi... avg. 5:34/mi... awesome workout. Got out there and attacked. No real issues on the tempo, had strength and power, just still disappointed in pace, but it's always dark and early with no warm-up. The 1km's were awesome. Ran the D Loop then finished uphill to the STOP sign and jog back recovery. Full of power speed and strength. 
Fr, 1/20/2017
7 miles steady down to the Rail Trail in 50:40
* avg. 7:05/mi.. nice and strong. Expected a good run after yesterday's effort. Wasn't super crisp, but surprised at pace.
Sa, 1/21/2017
11 miles exploring the muddy trails of Gunpowder with 1,387ft of gain in 1:21:31
* avg. 7:51/mi.. holy crap. Thought I was going out to some flat river running at the Gunpowder, scoping out the trails Stas recommended, but man, it was tremendously hilly with some amazing climbs that sucked the legs out of me! The trails were soft, so that was a challenge. Took a GU at 34' and then headed out and got some Bel Monte simulation. What a run, felt like a workout. Hope I can accomplish tomorrow's 2h30' effort.
Su, 1/22/2017
Futsal
Total
40 Miles with 2,395ft 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