KICK IT LIKE JACKIE CHAN...
Mo, 9/17/2018
4 mile recovery down the HCGT in 31:03
* 193ft of gain... well, all my adductor work is paying off as I had no pain throughout, just low energy from a long day yesterday. Working to decide between USATF Trail Marathon Championships in Moab or just an XC season ending in Spokane.
Tu, 9/18/2018
4 miles steady on the HCGT in 31:08
* 194ft of gain... repeat of yesterday and actually felt the same as yesterday but got more confidence in my groin. No issues. Felt awkward out there, probably from the long commute yesterday and last night's nervous system crash, but I opened up the final half mile or so and felt good.
We, 9/19/2018
Warm-up, 5 x 1:30 (rec. 1:30), rec. 5:00 + 5 x 1:00 (rec. 1:30) at York Tech (4 mi)
* Obviously super tentative, nervous, anxious.. but it all worked out well. Ran 5:15 to 5:01/mi pace for the reps on the nice dirt path and grass, getting faster as the workout progressed. Great work
Th, 9/20/2018
5 miles around Lake Williams with 558ft. of gain in 42:18
* A little bit of a risk, but I took it easy and just ran steady around the lake, strong up and down the hills. Great sensations and feelings.. no strain is the name of the game. Nice and strong.
Fr, 9/21/2018
Warm-up, 3km uphill tempo to the Top of York in 13:05, Cool-Down
* 461ft. of gain.. once again, took it nice and relaxed, no strain and ran really strongly up Summit Rd. Had a slight imbalance with my left hamstring not extending as nicely, but I worked through and finished up with one of my best climbs up Hilltop Rd. Solid work, I'll take it.
Sa, 9/22/2018
4 miles easy on the HCGT in 32:53 + 6 x 15" uphill
Su, 9/23/2018
11 mile long run around Lake Williams with 1,204ft. of gain in 1:30:04
Total
36 Miles with 2,894ft. of Elevation Gain in 4h58'
4 mile recovery down the HCGT in 31:03
* 193ft of gain... well, all my adductor work is paying off as I had no pain throughout, just low energy from a long day yesterday. Working to decide between USATF Trail Marathon Championships in Moab or just an XC season ending in Spokane.
Tu, 9/18/2018
4 miles steady on the HCGT in 31:08
* 194ft of gain... repeat of yesterday and actually felt the same as yesterday but got more confidence in my groin. No issues. Felt awkward out there, probably from the long commute yesterday and last night's nervous system crash, but I opened up the final half mile or so and felt good.
We, 9/19/2018
Warm-up, 5 x 1:30 (rec. 1:30), rec. 5:00 + 5 x 1:00 (rec. 1:30) at York Tech (4 mi)
* Obviously super tentative, nervous, anxious.. but it all worked out well. Ran 5:15 to 5:01/mi pace for the reps on the nice dirt path and grass, getting faster as the workout progressed. Great work
Th, 9/20/2018
5 miles around Lake Williams with 558ft. of gain in 42:18
* A little bit of a risk, but I took it easy and just ran steady around the lake, strong up and down the hills. Great sensations and feelings.. no strain is the name of the game. Nice and strong.
Fr, 9/21/2018
Warm-up, 3km uphill tempo to the Top of York in 13:05, Cool-Down
* 461ft. of gain.. once again, took it nice and relaxed, no strain and ran really strongly up Summit Rd. Had a slight imbalance with my left hamstring not extending as nicely, but I worked through and finished up with one of my best climbs up Hilltop Rd. Solid work, I'll take it.
Sa, 9/22/2018
4 miles easy on the HCGT in 32:53 + 6 x 15" uphill
Su, 9/23/2018
11 mile long run around Lake Williams with 1,204ft. of gain in 1:30:04
Total
36 Miles with 2,894ft. of Elevation Gain in 4h58'
