I'M SWEATING, I'M BREATHING...
Mo, 8/22/2016
4 miles easy on the Rail Trail in 31:47 + 4 x 200m in 37, 38, 37, 36 (rec. 200m)
Tu, 8/23/2016
6 miles with 2 mi easy, 2 mi up York Summit, 2 mi down in 45:08
* 420ft of elevation gain... 15:49 for first 2 miles, 14:25 up Summit Rd, 14:52 back down... great workout. Woke up tired, but got out there. It was 55-degrees! Ran in a Streaker Tee. Felt good on the warm-up, a little tightness in my right glute, but stretched and got after it. Could tell I was a little slow and lacking power, but kept working. Was climbing well, soon realized I made a wrong turn on Upland, but found my way to the Summit Cir stop sign and turned back. No real issues other than the right tightening. Felt I got stronger. Great run.
We, 8/24/2016
5 miles easy on the Rail Trail in 39:01
* avg. 7:44/mi... took it nice and easy. Had a rough night with my left hip/glute med.. but woke up and it was fine. Just ran easily on the trail. Feeling stronger, but these runs need to start coming down to 6:45/mi and not 7:45/mi. Work.
Th, 8/25/2016
7 miles steady down Union Church Rd. with 346ft of gain in 51:54
* avg. 7:30/mi.. first day of school for the girls. Woke up early, debated running the Lakes and then started down the country roads and opted for Union Church and it was a good decision. The rail trail lets me reset until I can focus again for the climb back home. It was a very good run and finished with great energy around Cougar Pointe. Change in mentality in attacking the finish from now on.
Fr, 8/26/2016
5 miles easy, with allergies, on the Rail Trail in 38:23
* avg. 7:33/mi.. definitely suffering from allergies, feverish, chills, sneezing, eyes, but I felt so weird but didn't have to stop and stretch. Felt fluid and loose. Only left post tib a concern, some tightness, but will work on it. Finished well.
Sa, 8/27/2016
9 mile long run around the Lakes with 1,061ft of gain in 1:11:54
* avg. 7:43/mi GAP (8:02/mi)... heck yeah. I had fever and chills all night, sweating all night, from allergies, but went to bed by 9 o'clock. Figured if I didn't get my long run in this morning, I would not get it in all weekend. Drove out after sleeping late and got going. Body felt good from the start, hit some malaise after 3 miles, but then got going again. Stopped to adjust my hips after the second Joppa Rd. then felt great to the finish. What a relief. Much improved, but a long way to go.
Su, 8/28/2016
5+ miles around the Perkiomen Trail in Phoenixville PA in 40:12
* avg. 7:40/mi... after reading some logs, realized I am still 1-min /mile slower than I need to be on my runs. From the get-go, my left post-tib was cranky. Tried to work it out but kept running. Finally had a good twitch to finish up the run, but no pleased. Probably should have rested today, but I am on a roll. Will get work done this week.
Total
42 Miles with 2,224ft of Elevation Gain
4 miles easy on the Rail Trail in 31:47 + 4 x 200m in 37, 38, 37, 36 (rec. 200m)
Tu, 8/23/2016
6 miles with 2 mi easy, 2 mi up York Summit, 2 mi down in 45:08
* 420ft of elevation gain... 15:49 for first 2 miles, 14:25 up Summit Rd, 14:52 back down... great workout. Woke up tired, but got out there. It was 55-degrees! Ran in a Streaker Tee. Felt good on the warm-up, a little tightness in my right glute, but stretched and got after it. Could tell I was a little slow and lacking power, but kept working. Was climbing well, soon realized I made a wrong turn on Upland, but found my way to the Summit Cir stop sign and turned back. No real issues other than the right tightening. Felt I got stronger. Great run.
We, 8/24/2016
5 miles easy on the Rail Trail in 39:01
* avg. 7:44/mi... took it nice and easy. Had a rough night with my left hip/glute med.. but woke up and it was fine. Just ran easily on the trail. Feeling stronger, but these runs need to start coming down to 6:45/mi and not 7:45/mi. Work.
Th, 8/25/2016
7 miles steady down Union Church Rd. with 346ft of gain in 51:54
* avg. 7:30/mi.. first day of school for the girls. Woke up early, debated running the Lakes and then started down the country roads and opted for Union Church and it was a good decision. The rail trail lets me reset until I can focus again for the climb back home. It was a very good run and finished with great energy around Cougar Pointe. Change in mentality in attacking the finish from now on.
Fr, 8/26/2016
5 miles easy, with allergies, on the Rail Trail in 38:23
* avg. 7:33/mi.. definitely suffering from allergies, feverish, chills, sneezing, eyes, but I felt so weird but didn't have to stop and stretch. Felt fluid and loose. Only left post tib a concern, some tightness, but will work on it. Finished well.
Sa, 8/27/2016
9 mile long run around the Lakes with 1,061ft of gain in 1:11:54
* avg. 7:43/mi GAP (8:02/mi)... heck yeah. I had fever and chills all night, sweating all night, from allergies, but went to bed by 9 o'clock. Figured if I didn't get my long run in this morning, I would not get it in all weekend. Drove out after sleeping late and got going. Body felt good from the start, hit some malaise after 3 miles, but then got going again. Stopped to adjust my hips after the second Joppa Rd. then felt great to the finish. What a relief. Much improved, but a long way to go.
Su, 8/28/2016
5+ miles around the Perkiomen Trail in Phoenixville PA in 40:12
* avg. 7:40/mi... after reading some logs, realized I am still 1-min /mile slower than I need to be on my runs. From the get-go, my left post-tib was cranky. Tried to work it out but kept running. Finally had a good twitch to finish up the run, but no pleased. Probably should have rested today, but I am on a roll. Will get work done this week.
Total
42 Miles with 2,224ft of Elevation Gain
