BLAME IT ON MY OWN SICK PRIDE.
Mo, 10/3/2016
Rest
Tu, 10/4/2016
5 mile recovery around Ft. McHenry in 38:16
* avg. 7:38/mi... total recovery. Am starting to think a slow jog the day after a race is better than a full day of rest. Left post-tib was my biggest concern. Stopped and worked it out a couple of times. Will aim for PT this afternoon, but finished up really, really well.
We, 10/5/2016
6 mile light progression around the Inner Harbor in 40:04
* avg. 6:31/mi... 7:20 down to 6:03/mi... thought I was running much much faster, but perhaps thankfully not because I want to have a very good workout tomorrow. No big problems today, my lower back felt worked on but smooth, only weakness in my left hamstring which I need to strengthen.
Th, 10/6/2016
8 miles with 3 mi warm-up in 25:57 + 8/6/4/2/1' fast, rec. 2:00
* avg. 5:35/mi, 5:54, 5:26, 5:14, 5:02/mi for the pick-ups on Countryside Loop. Felt great to start out, although frustrated that I am stuck at 5:35/mi pace... fell apart completely on the second effort. Just running crooked. But then I rallied phenomenally and finished up tremendously well. Gotta figure out the body.
Fr, 10/7/2016
10 miles steady around Lake Redman with 1,143ft of elevation gain in 1:17:20
* avg. 7:40/mi... 147bpm... was light and jogging. However, my post-tibs in my X-Wings were aching everywhere. Not happy, but then they faded out the second loop. I almost contemplated stopping at one loop. Will strengthen tonight and massage. Not happy. Superfeet tomorrow. Good fitness.
Sa, 10/8/2016
10K easy down to the Rail Trail in 48:53
* avg. 7:46/mi... nice and chill. Amazing how dark it still easy in the mornings, even at 6:30am.. started with headlamp and only motivation was to go out and back even though I didn't want to slog back up Union Rd. Felt amazingly fluid and light, my post-tibs behaving thanks to yesterday's magic release session on the couch. Ready for tomorrow.
Su, 10/9/2016
Madelyn Soccer Tournament and Reset
Total
35 Miles with 1,765ft of Elevation Gain
Rest
Tu, 10/4/2016
5 mile recovery around Ft. McHenry in 38:16
* avg. 7:38/mi... total recovery. Am starting to think a slow jog the day after a race is better than a full day of rest. Left post-tib was my biggest concern. Stopped and worked it out a couple of times. Will aim for PT this afternoon, but finished up really, really well.
We, 10/5/2016
6 mile light progression around the Inner Harbor in 40:04
* avg. 6:31/mi... 7:20 down to 6:03/mi... thought I was running much much faster, but perhaps thankfully not because I want to have a very good workout tomorrow. No big problems today, my lower back felt worked on but smooth, only weakness in my left hamstring which I need to strengthen.
Th, 10/6/2016
8 miles with 3 mi warm-up in 25:57 + 8/6/4/2/1' fast, rec. 2:00
* avg. 5:35/mi, 5:54, 5:26, 5:14, 5:02/mi for the pick-ups on Countryside Loop. Felt great to start out, although frustrated that I am stuck at 5:35/mi pace... fell apart completely on the second effort. Just running crooked. But then I rallied phenomenally and finished up tremendously well. Gotta figure out the body.
Fr, 10/7/2016
10 miles steady around Lake Redman with 1,143ft of elevation gain in 1:17:20
* avg. 7:40/mi... 147bpm... was light and jogging. However, my post-tibs in my X-Wings were aching everywhere. Not happy, but then they faded out the second loop. I almost contemplated stopping at one loop. Will strengthen tonight and massage. Not happy. Superfeet tomorrow. Good fitness.
Sa, 10/8/2016
10K easy down to the Rail Trail in 48:53
* avg. 7:46/mi... nice and chill. Amazing how dark it still easy in the mornings, even at 6:30am.. started with headlamp and only motivation was to go out and back even though I didn't want to slog back up Union Rd. Felt amazingly fluid and light, my post-tibs behaving thanks to yesterday's magic release session on the couch. Ready for tomorrow.
Su, 10/9/2016
Madelyn Soccer Tournament and Reset
Total
35 Miles with 1,765ft of Elevation Gain
