I'm Halfway Gone
Sunday, 08-22-2010
AM: Kowomu Trail 4M Road Race in 21:59 (CR)
Splits - 5:32, 11:04 (5:32), 16:34 (5:29), 5:25
PM: 6 miles easy around M&M Loop in 44:04
Monday, 08-23-2010 - Tuesday, 08-24-2010
Rest, Patellar Tendinitis (Left Knee) due to Race/Hill effort
Wednesday, 08-25-2010
4 miles easy out to Ft. McHenry in 27:20
Thursday, 08-26-2010
6.5 miles easy around M&M Loop in 41:59, last .9 miles in 5:10
Friday, 08-27-2010
AM: 8 mile fartlek, 20 min of 30s/30s thru Rockburn in 52:35
PM: 4 miles easy around Ft. McHenry in 27:53
Saturday, 08-28-2010
20.5 miles around Patapsco in 2:20:02
Splits - 38:01 (5M), 52:38 (7.5M), 49:22 (7.5M)
Total
55 Miles
* A great start to the week with this morning's 4M race... I had a limited week of training (53M), as I was completely immersed in work and entertaining vendors from Brazil, so yesterday instead of the planned 10K, I found this opportunity to race. A week of Fleming steaks and wine, I had gained some weight, gotten soft, but aerobically I am quite fit and it showed this morning. The course was a monster. I will post the elevation chart and it was on a dirt road, but I ran amazingly strong and was proud of my effort... I never really allowed myself to relax and coast and attacked the CR of 22:53 that had stood for some time. I really didn't think I had a shot after my warm-up on the first mile, because the course is tough, but nothing tougher than the turnaround hill, which was 19% for at least 400m... anyway, great start, now I can focus on sharpening and controlling my weight and diet. Here is the course profile from this morning's race - http://www.usatf.org/routes/view.asp?rID=389869
* Well, pushed myself to the max on Sunday and came out of it with a serious case of patellar tendinitis on my left knee from what I am assuming the downhill sections (too severe). The good news is that patellar tendinitis is usually a biomechanical over-use injury, but I know in this case it was a race-inflicted injury, so some rest and NSAIDS should clear this up. Very painful and tough to walk, so I will schedule until Friday some rest to make sure my build-up to Baltimore continues at 100%.
* Here is an article on the race with results - http://www.carr.org/~wrrc/WRRC_Results/2010/kowomu_4mi_2010_results.html
* Brutal return to training. At least my tendinitis recovered much more quickly than expected, thanks to fully taking time off right away and doing my one-legged squats, but I have basically muscled through every run, with no fluidity of motion whatsoever. I am still running a decent pace, but every stride is an effort and the flexibility in my hamstrings is non-existent. Anyway, I can tell that that simple 4M race was an absolute 100%-Gaby effort and I am quite pleased with it. Now, I am recovering on my way to my next goal...
* This morning's long run was well-needed. I was exhausted from a long week of work, but got out and muscled an initial painful 5M loop in a decent clip and then got bored of having to prove a time and battle mountain bikers, so I set out on a longer loop that involved at least 1.5M of road to check my fitness. The first time I did it was rough, but the second pass at about 1H50', I was rolling 5:40 pace. The longer the run went on, the better I felt. I think I will be ready to run well at the 50K, and am contemplating revising my training for JFK, because the thought of running for 6H is starting to worry me.
AM: Kowomu Trail 4M Road Race in 21:59 (CR)
Splits - 5:32, 11:04 (5:32), 16:34 (5:29), 5:25
PM: 6 miles easy around M&M Loop in 44:04
Monday, 08-23-2010 - Tuesday, 08-24-2010
Rest, Patellar Tendinitis (Left Knee) due to Race/Hill effort
Wednesday, 08-25-2010
4 miles easy out to Ft. McHenry in 27:20
Thursday, 08-26-2010
6.5 miles easy around M&M Loop in 41:59, last .9 miles in 5:10
Friday, 08-27-2010
AM: 8 mile fartlek, 20 min of 30s/30s thru Rockburn in 52:35
PM: 4 miles easy around Ft. McHenry in 27:53
Saturday, 08-28-2010
20.5 miles around Patapsco in 2:20:02
Splits - 38:01 (5M), 52:38 (7.5M), 49:22 (7.5M)
Total
55 Miles
* A great start to the week with this morning's 4M race... I had a limited week of training (53M), as I was completely immersed in work and entertaining vendors from Brazil, so yesterday instead of the planned 10K, I found this opportunity to race. A week of Fleming steaks and wine, I had gained some weight, gotten soft, but aerobically I am quite fit and it showed this morning. The course was a monster. I will post the elevation chart and it was on a dirt road, but I ran amazingly strong and was proud of my effort... I never really allowed myself to relax and coast and attacked the CR of 22:53 that had stood for some time. I really didn't think I had a shot after my warm-up on the first mile, because the course is tough, but nothing tougher than the turnaround hill, which was 19% for at least 400m... anyway, great start, now I can focus on sharpening and controlling my weight and diet. Here is the course profile from this morning's race - http://www.usatf.org/routes/view.asp?rID=389869
* Well, pushed myself to the max on Sunday and came out of it with a serious case of patellar tendinitis on my left knee from what I am assuming the downhill sections (too severe). The good news is that patellar tendinitis is usually a biomechanical over-use injury, but I know in this case it was a race-inflicted injury, so some rest and NSAIDS should clear this up. Very painful and tough to walk, so I will schedule until Friday some rest to make sure my build-up to Baltimore continues at 100%.
* Here is an article on the race with results - http://www.carr.org/~wrrc/WRRC_Results/2010/kowomu_4mi_2010_results.html
* Brutal return to training. At least my tendinitis recovered much more quickly than expected, thanks to fully taking time off right away and doing my one-legged squats, but I have basically muscled through every run, with no fluidity of motion whatsoever. I am still running a decent pace, but every stride is an effort and the flexibility in my hamstrings is non-existent. Anyway, I can tell that that simple 4M race was an absolute 100%-Gaby effort and I am quite pleased with it. Now, I am recovering on my way to my next goal...
* This morning's long run was well-needed. I was exhausted from a long week of work, but got out and muscled an initial painful 5M loop in a decent clip and then got bored of having to prove a time and battle mountain bikers, so I set out on a longer loop that involved at least 1.5M of road to check my fitness. The first time I did it was rough, but the second pass at about 1H50', I was rolling 5:40 pace. The longer the run went on, the better I felt. I think I will be ready to run well at the 50K, and am contemplating revising my training for JFK, because the thought of running for 6H is starting to worry me.
