The Big Apple

Monday, 05-02-2011
AM: 3 miles recovery around Ft. McHenry in 22:39
PM: 20 min easy, 3 miles of alt 200's in 17:38
* 47-40-47-39-46-38-47-39-48-39-50-39-49-39-48-38-48-38-48-39-50-40-51-41... left quad/IT band is just trashed. Was hoping it would warm-up, but it's just fried. Need recovery the next couple of days.
Tuesday, 05-03-2011
Rest
Wednesday, 05-04-2011
Rest
Thursday, 05-05-2011
3 miles easy around Ft. McHenry in 22:37
* Life is full of stupid decisions. After learning I made the US contingent for the Trail World Champs, I should have cancelled my track season. But, no, I was stubborn to get on the track and race a 5000m hard after a long drive and tiring day. My left leg was weak and caused my IT-Band to strain. So, now I am dealing with the consequences and beating myself up. At least it's not terrible and I feel I am able to get back to training. We will find out tomorrow when I have a hilly 45-minutes. Today felt pretty good, perhaps 90% and just weak. Ugh.
Friday, 05-06-2011
7 miles out to Ft. McHenry in 50:20
Saturday, 05-07-2011
11 miles out to Central Park with Perla in 1:17:31
Sunday, 05-08-2011
31 miles around Patapsco State Park in 4:01:31
* Damn. Am on a new level, mentally. Last weekend's long run openend my third eye in understanding what my body is capable of when I execute prudeness in pacing. The big concern heading into this long run was my left IT band. It was tight yesterday in Central Park and I was worried it would flare up late into today's run. The purpose of these long runs is to get lost on the trails and avoid getting near my car. So, I run with two 8oz water bottles and zero-in on refilling at the sparse water fountains located near the trail. Today, I worked in some good road work in the spirit of exploration and to test the IT band and check my pace, which is always 6:30-6:35 pace on the roads, and then I hop back on the trail and who knows what pace transpires, as my Garmin is a POS. Anyway, fueled up 8oz/GU at 50', 1h35', 2h30', and 3h20'. Great run and will attack on Wednesday in San Jose, hopefully, as I fly out today to Seattle, then SFO, and then San Jose for business. 
Total
60 Miles

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