BREAK MY FALL

Mo, 6/9/2014
Fractured Big Right Toe
Tu, 6/10/2014
Podiatrist Appt. More X-Rays
We, 6/11/2014
7.0 miles around Patapsco Road Loop with 195ft of gain in 48:21
* 6:57, 6:50, 7:02, 6:54, 6:45, 6:49, 6:59 (avg. 6:54/mi)... first run in over 4 days. Well, went to Urgent Care on Saturday, got X-Rays, diagnosed fracture in my right big toe. She referred me to a podiatrist, so I made a return trip to Dr. Slavitt. After him assessing my toe, he's like, "you're toe's not broken." I reply, "I have a high pain threshold." He says, "these XRays suck. I can't see anything, I am going to do some here and will call you in the morning." I get a call at 10AM, no fracture, but also no answer on how to get rid of the PAIN!! Deep soft tissue damage...
Th, 6/12/2014
7.0 miles around Patapsco Road Loop with 201ft of gain in 47:15
Fr, 6/13/2014
6.1 miles before World Cup at Patapsco in 41:43
Sa, 6/14/2014
Mt. Washington: 4 mi on Treadmill at 9% and 7 mph in 34:00 + 6 x 1' at 12% and 8 mph
* Horrible night with fever and chills. Totally getting sick with body chills. By 7PM last night, my body was shutting down, just feverish. At midnight I woke up and took some Children's Tylenol and got back in bed with full pants and CGI L/S Crew. I was freezing. Awoke to no energy, but by 10AM, I felt like I had to give this workout a shot. Pretty awesome. The climbing at 9% grade felt very comfortable. Just need to work on the mechanical aspects of my left leg, which is the only weakness I have. The 1' fast, rec. 1', was pretty powerful. Good stuff.
Su, 6/15/2014
10.1 miles steady out to Patapsco on Lawyers Hill with 509ft of gain in 1:09:43
Total
35 Miles and 905ft of Elevation Gain

Popular posts from this blog

IAU Trail World Championship Recap

Image
Where do I begin? With the disappointment? With the learning? With the future? The 3rd IAU Trail World Championship was quite a disappointment. I had prepared for this race for over a year, conditioning my body to handle 70+km of "trail running" at a pretty good clip, running three difficult 50km trail races in the mid-3:30's and erasing a decade-long CR in a pretty popular trail marathon. Bottom line, I was conditioned to run through 50km at sub-7:00/mile pace on pretty harsh Mid-Atlantic trails and then tack on 20km more. What I was not prepared for was hiking up a mountain ascent and scrambling the descent. The race started in nice conditions, a field of 120 athletes. With the initial 4km on the road before our first of two summits up Diamond Hill (1750ft), I got a feel for the field. I ran in about 25-30th place through the mile and by 2 miles had moved into the top 20. As we started the climb of Diamond Hill, I started easily passing most runners and I was operat...
Read more

SWITCH THE BEAT TO AVOID YESTERDAY'S DANCE...

Mo, 2/20/2017 AM: 7 miles down to Nixon Park with 531ft of gain in 54:06 PM: 3 miles on the Rail Trail in 23:21 * avg. 7:32/mi... morning run was awesome Felt strong and picked out a new course and hit up Nixon Park for some trail work, setting a CR on a nice climb. Finished up really well. Afternoon run was a different story. Totally sucked. Stop and go, running crooked. Saw Krebs out there and got depressed. Need to figure this out. Tu, 2/21/2017 12K down to Nixon Park with 554ft of gain in 56:32 * avg. 7:40/mi... definitely tired. Calves wrecked. Not great, but at least I was fluid and got in some good work at Nixon Park and then headed home. Definitely building strength but need to stay healthy. We, 2/22/2017 2 mi warm-up, 5 x 500m in 1:36, 1:38, 1:35, 1:37, 1:30 (rec. 90") * avg. 76"/400m... didn't have much time, but opted to run 5 x 500m + 5 x 200m, but didn't have time. Felt great. Goal was 80's and I was 76" at the start and just kept rollin...
Read more

TRY NOT TO CHANGE IT UP MUCH

Mo, 1/8/2018 Rest and Recovery Tu, 1/9/2018 6 mile progression out and back in Nixon Park with 860ft of gain in 54:40 We, 1/10/2018 6 miles easy at Swann Park early in the morning in 39:21 Th, 1/11/2018 3 miles easy, 10 x 200m Uphill at Reservoir Hill in 17:39 Fr, 1/12/2018 AM: 4 miles muddy in 32:21 PM: 2 miles easy in 16:25 Sa, 1/13/2018 5 miles steady on treadmill at 8 mph and 4% incline in 36:00 Su, 1/14/2018 14 mile long run around Lake Williams with 10 x 2:00 fast, rec. 2:00 in middle in 1:48:32 * 1,623ft of elevation gain.. 11 degrees, feels like -2... got out feeling pretty good, although I felt I didn't have my climbing legs. First lap went by very quickly. Hammered up the reverse hill after a GU and then kept it going, hitting 38' for a loop, surprised I held up but was pretty knackered after the 7th 2-min effort or so... said to myself, "less than 2hrs of running" and headed out for the last hybrid lap. Finished up well. Only left glute/hip i...
Read more