Monday, March 07, 2011 – AM: I woke up around 7:00am and didn’t sleep too well. My legs were pretty sore from yesterday and I was having a hard time getting comfortable. I also realized that I lost my cell phone last night (I was pretty sure I’d left it in the weight room at Gantcher), so I think that was making me anxious. Anyways, I woke up and decided to head out and get my morning workout in and see if I could find my phone.
I jogged over to Gantcher and first asked the girl at the front if a phone had been turned in. She said no, but I should check with the people at the fitness room desk. They also said they had nothing. I was pretty discouraged at this point. I went over to the cubby where I had stashed my things yesterday and it wasn’t there. Finally, on a lark, I walked over to the elliptical machine I had used and…ta da… there it was. I was pretty amazed that no one had taken it or turned it in since I had left it there some 14 or 15 hours earlier. Thank you human-kind.
Feeling optimistic, I headed back out to do my morning shakeout run. It was incredibly windy (~30mph) and I really felt it on the exposed turf field. I ran on the turf for about 25 minutes and then headed back inside to do the lift (below) before jogging back to Lewis.
The total run was 33:10 for 4M++.
AM2: After returning from the turf field, I did the Phase IV Lift in the gym. It’s nice doing the lifts in the morning because the gyms are not very crowded (surprise, surprise at 8:00am on Monday morning…) I started moving towards slightly lower weights on the upper body work and focused more on form, especially on the dynamic lunges. I can see my knee wanting to bend inwards every time and it takes a good amount of focus to make it not. Anyways, it all felt good. The lift was 3 sets of [12,10,8x seated row @40lb, 10x incline DB press @ 10lb freeweights, 10x lateral raise @ 5lb freeweights, 12,10,8x horizontal pull ups, 8,6,6x hamstring curls @ 80lb, 30x bicycle crunch, 12,10,8x dynamic lunge, 10x Shoulder press @10lb free weight, 30x crunches].
PM: After EMID, I jogged over to Gantcher to meet up with Jeff for a nice easy-day, easy run together. It’d been a while since I’d talked with him, so it was good to catch up. I started out doing a mile or so in the cage while waiting for him and then we headed out into the ridiculously blustery day. It had cooled off and was now probably only in the low 40s (it was 56F when I woke up this morning) and the wind made it feel a good bit colder.
We ran an aimless loop down towards long lakes and then back on the other side, then turned left where we usually come back straight on Boston Ave and headed through Medford. We then ended up way down by where we go to the Fells and came back that way towards campus. Afterwards, Jeff headed out and I headed back into Gantcher to do some strides and drills.
Since it was early and I had a lot of time, I decided to roll out one of the big, long, blue mats and do my foot drills on that. It was a nice change from doing them in spikes on the Gantcher floor. I did FULL-full foot drills (including the walking on inside/outside/heel/toe, etc. and high knees, butt kicks, etc) all on the blue mats. Afterwards, I spiked up and did 4x100m strides with 100m jog rest. These felt pretty good so I did 2x200m strides which I timed in 30.3, 29.8.
Finally, I cooled down with about a mile on the track (in my trainers again), before rolling out and having a nice chat with Dan about the upcoming weeks.
The total run was 1:15:54 for 10M+.
Tuesday, March 8, 2011 – AM: Core 100s, 50s, 20x side dip, 30x Kenyan, 20x superman, 30x leg lift.
PM: After class, I decided to get my workout done early, since I would be doing it alone anyways. It was pretty nice out, in the upper 30s, lower 40s and sunny. I jogged over to the outdoor track to stash my bottle of Gatorade and then jogged over to the turf field to warm up. I ran for about 2M on the turf field and then jogged back over to the track, stopping in Anderson to pick up my problem set.
After about 4M of easy jogging, I switched into my Peer flats and did half-rep foot drills on the grass. It felt nice to be back on the outdoor track, especially on such a clear, crisp day. I was feeling good as I did a few strides and then 200m at the pace I wanted to start at (~5:20). I then toed the line and got ready to go.
The workout was 3x4000m at tempo pace, with 400m jog rest in 2:00 or faster. Aiming for under 13:20 for the 4ks, this would bring the total workout to 8M in under 44min (5:30 pace). After that, it would be a bit of spiked-up, quicker stuff, totaling no more than 800m (something like 400, 200, 200 or 2x400m).
I started off feeling pretty decent and was very consistent running 79.x for 7 of the first 8 laps. Around 3000m, I started to feel a bit tired and I realized that this was going to be a tougher day than I had expected. I ended up coming through in 13:18, 5:21 pace. I had hoped to run about this pace for the first one, but honestly, I had hoped it would feel a lot easier and that I would have a lot more room to progress.
I took my first rest pretty aggressively and ran only took 1:52 for the 400m (7:30 pace). This may sound really slow, but given that most of my interval rest has been really more of a shuffle-jog, it felt pretty quick. As I took off on the second rep, I don’t think that I was quite fully recovered.
I went out pretty well, trying to run a bit more focused than the first rep. This worked for the first mile or so; I came through 1600m in 5:16. After that, though, I struggled to maintain the pace. It’s also worth noting here that the wind had picked up a good amount and there was a pretty serious head-wind on the back straight. I slowed down over the second half, but still managed to come in at 13:18 again.
I took the second rest bout much easier and felt a bit better going into the third and final rep. I again tried to stay focused and not let myself slip off the pace like I had in the middle rep. This worked out a lot better. I came through the mile slower (5:17) but managed to hold onto that pace, coming through 2M in 10:34. I felt a lot better on this last rep and was able to run the last lap just a bit more focused in 77.7. The final rep was in 13:12.
I took about 3 minutes of jogging, putting my windbreaker back on (I had been freezing on the last interval) and switching into my Tumbes spikes. Once spiked-up, I headed into a 400m. I was trying to run the first 400m quick, but not too hard. This worked out fine and I felt pretty decent running 68.9. I took 200m very slow jog and then ran one more quarter. This time, I wanted to go out at a similar pace and close hard the last 200m. I ended up going out at a dawdling pace (35.6) but was able to close pretty decently in 31.6.
After changing back into my trainers, I jogged back over to the turf field, ran about 1M on the turf, and then jogged over to Gantcher to grab some ice bags before jogging back to Dewick for some chow. The cool-down was 2M++ in about 20min (no watch), which brings it to about 15 for the workout with 8.5M of quality.
All in all, this was a tougher workout than I expected and a bit slower than I had hoped for. I think that there are a few factors (the wind, the fact that it was my first time on the outdoor track, that I was alone) that contributed, but mostly I think I was just a bit tired. I had a pretty tough workout on Saturday, 20M+ on Sunday, and then one easy day yesterday. I think I just wasn’t quite recovered, especially since I was taxing such a similar system to the workout on Saturday.
It kind of sucks that I can’t run 12km of work faster than my 12km PR from last year, even when split up with rest and on the track, but I’m getting there. Although, looking at my log from last year, I ran this same workout 7 days before my 10,000m PR and ran 13:20, 13:23, 13:29. Hopefully this means I’m already in PR 10k shape.
Anyways, I’ll probably take tomorrow easier than I had planned and then pretty easy Thursday as well so that I’ll hopefully be feeling fresh by the time I get to Friday. All in all, it was still a solid workout. I haven’t run sub-5:30 pace for 8M very many times (in fact, I’m not sure I ever have… my HMRRC split at 8M was 44:27. So, yeah. Can’t complain.
Splits:
30 minutes warm up
4000m: 13:18.1 (79.0, 79.5, 79.8, 80.3, 79.8, 79.8, 79.9, 79.8, 80.4, 79.6) (5:21 pace)
400m: 1:52
4000m: 13:18.1 (79.2, 78.7, 79.6, 79.3, 81.2, 79.9, 80.4, 80.1, 79.4, 80.2) (5:21 pace)
400m: 2:03
4000m: 13:12.5 (80.1, 79.9, 78.3, 78.7, 78.6, 79.8, 80.1, 78.7, 80.4, 77.7) (5:18 pace)
Total Tempo (including rest): 43:47 for 8M (5:28 average)
2x400m:
68.9 (34.1, 34.8)
67.2 (35.6, 31.6)
Wednesday, March 9, 2011 - AM: I had some pretty intense night-mares last night but managed to still sleep for a while. I woke up feeling pretty tired at 7:30am and got myself out of bed and headed out for my morning shakeout. It was a bit cooler than it’s been – only about 30F and windy. I wore medium tights, 2 tech shirts, neck warmer, light mittens, hat, and yellow windbreaker.
I jogged over to the turf field and did my usual shakeout on the soft ground. It felt pretty good. My right foot has still not gotten 100% which I’m a bit bugged by. It’s not that it’s ever really that bad or that it’s getting worse, it just seems to be consistently annoying. Some days, I won’t notice it at all, while others it bugs me a good bit, especially on sharp right turns and uneven ground. I’m pretty sure this started out before my indoor races, which would mean it’s been over a month. My general rule is that if it’s not getting worse, running on it is okay. I’ve never had something stay so consistently in the same state for a long time, though. I’m just hoping it’ll start to feel a lot better once I cut back mileage in the next few weeks.
Anyways, the foot actually felt fine once I was running on it. It was really just getting out of bed and having it really stiff that felt shitty. On the field (even turning right) it wasn’t too bad.
I jogged back to Lewis afterwards, rolled out, and headed for breakfast.
The total run was 33:12 for 4M++.
PM: After EMID, I walked over to Gantcher and sat around shooting the shit with some guys for a bit, before realizing that no one wanted to run to the Charles, so I left by myself. I was feeling pretty tired today and decided to actively take it a lot easier than the last few weeks. Instead of doing 15M, I was planning on 12-14M, but more importantly, I was definitely not going to be running 5:40 pace at the end of the run. I wanted to keep it a good easy to easy-moderate pace (somewhere in the 6:30-7:00 range).
I felt pretty stiff heading out and after a mile or so, I was debating just doing 6-8M and doing my longer single tomorrow. I came to the 3M mark and was quicker than I had expected (~20 minutes), so I decided to head out to the Charles and see how I felt.
Once I was on the nice dirt and grass of the Charles, I felt a lot better. I maintained a good rhythm and only had to stop once at a light. I crossed the river at the Mass Ave bridge which was really brutal. There was a VERY strong wind gusting from the sci-museum up river. It was freezing on the bridge and I thought I was going to get blown over. Once I got off, though, it provided a nice tail-wind for a couple of miles until I got back to Harvard. I passed through 9M in ~58 minutes and then relaxed a bit for the last few miles back to campus. I tacked on a bit inside before stopping to take my shoes off.
Once back, I did FULL-full foot drills on the blue mats again before rolling out, stretching, and doing core (below). Finally, I rounded it up to 13M with a nice cool down jog back over to Dewick for a nice dinner.
The total run was 1:26:48 for 13M (6:40 average).
PM2: In gantcher, I did core – 100s, 50s, 50x side crunch, 30x side dip, 30x bird-dog, 20x static lunge, 50x leg lift.
Thursday, March 10, 2011 – AM: I woke up around 8am and had a quick breakfast before jogging over to alumni fields to do an easy run. The whole fields were pretty much clear and, for the most part, pretty dry. So, I decided to do my run around the perimeter of the fields. It was still nice and soft like the turf, but the loop was closer to a mile than 400m and it felt a little less boring. I still listened to Spanish pod to keep myself from going too stir-crazy. It was really windy, but not too bad other than that.
After 8M or so, I headed up to the turf field and did about a mile barefoot on the turf. After that, I stopped and did FULL-full barefoot drills on the turf. These felt solid and I felt pretty good going into a few barefoot strides. I was able to get in 6 good ones and then I got kicked off the field but some maintenance guy in a (very loud) tractor who was blowing all of the little black specks back onto the turf.
Anyways, it worked out fine and I put my shoes back on and jogged back to Lewis before breakfast. The total run was 10M+ in
PM: After my first ME-1 lab of the semester (halfway through the semester…), I headed over to Gantcher to do my afternoon workout. I ended up using the stationary bike by the track because I wanted to multi-task and get some work done and this was the only one that seemed to have a reasonable place to put a laptop. I actually got a good amount done on my EMID take-home mid term and got a pretty good workout too. The effort was never too serious, but it was a good shake out. The total was 46 min.
PM2: After getting off the bike, I rolled out and stretched a bit before doing Core – 100s, 50s, 20x side dip, 20x superman, 30x leg lift.
Friday, March 11, 2011 – AM: There’s no way to beat around the bush. This was just a terrible work out. I woke up naturally before my alarm and was actually feeling okay this morning. I had normal pre-run breakfast (pear, orange, chewy bar, some pretzels) and jogged over to the track at around 8:20 to get in a mile or so before Nick showed up.
The forecast had said cold rain (upper 40s), but I was pleased to find that it was just foggy out as I left Lewis; there didn’t seem to be any precipitation coming down at all. I ran over to Baronian and stashed my shoes over by the locker rooms and proceeded to run around the infield grass for a while. I felt pretty good. The right foot was bugging me a little on the uneven terrain, but nothing too bad. Nick showed up a bit late after about 17 minutes or so of jogging and then we headed out together on C Loop. I cut back on North st, which still ended up being a bit longer than I had planned. I got back to the track and the total was 36:14 for the warm-up.
At that point, I headed into the locker room and changed into my Peer flats. I came back out and did foot drills on the track. My foot was definitely a bit more sore in the thin flats, but still not too bad. As I headed into my first strides, it had started to drizzle. By the time I was finished with strides, it had picked up into a pretty heavy rain.
I jogged back into the locker room and took my shoe off and did an impromptu tape job on the right pinky toe, pulling it in so that the pad didn’t have as much freedom to move horizontally. This felt infinitely better and I was actually feeling really pleased about everything. As I stepped out of the locker room, it was pretty much pouring and Nick and I got ready to go.
Cold rain is hard to dress for. I started out wearing half tights, 2 tech shirts, my palio cap, light mittens, and no socks in my flats. This felt okay at first as we started out running, but after a few laps, my two shirts were totally soaked and it felt like I was trying to run with chain mail armor on.
Anyways, the workout was 2 sets of [2400m, 90 sec jog, 1000m, 90 sec jog, 600m, 3:00 jog] +1M at 10k pace at the end. I started off leading the first few laps, running 77s for the first two and then slowing to a 79.8. At this point, Nick took over and led for the rest of the first set. I felt like shit and by now almost the entire track was covered in about an inch of standing water. This meant that we were essentially running through on big continuous puddle.
This workout was really hard for me both physically and mentally. Physically, I was just miserable out there. I was freezing cold the entire time and my legs never felt smooth or warmed up. It was also really hard to pace off of Nick in this weather because if I tried to stay right on his back, I water and mud and goose shit kicked up into my face. So, I would try to hang back a couple meters but then end up getting gapped and losing contact.
The times on everything were depressingly slow and I think that contributed to the overall failure of the workout. Once I saw how slow I was running, it was hard to maintain the pace, especially once I lost Nick. I was probably 4-8 seconds behind Nick on almost every interval. What bugs me is that I never really felt that tired after each rep, so I feel like I just wasn’t pushing myself hard enough. Obviously the times were slow because of all the water, but I think my biggest disappointment is that I let myself throw in the towel way too early. I’m disappointed in my effort more than my performance.
The second set, I didn’t even bother looking at splits or my watch during the rep, I just tried to run by effort. Still, I found myself losing contact with Nick and finishing a good 4-8 seconds behind him. I timed the first rep (2400m) in 8:01. This is slower than my tempo pace and I was well behind Nick. The last two intervals I didn’t even bother timing. I just tried to focus on staying with Nick and running a good effort. I still finished well behind him and didn’t feel satisfied at all with the effort.
I jogged right into the locker room, grabbed my shoes and shirts, and jogged over to Gantcher. I decided I’d run the last 1M inside and try to at least get some quality effort out of the day. I jogged over to Gantcher and switched into my tumbes spikes since my flats were soaked and headed right into the mile. The pace felt harder than I expected. I came through 1200m in 3:50 and closed the last quarter ~5k pace in 72.6 for a 5:02.9.
I was glad to feel a bit smoother inside, but honestly I still didn’t feel great running that. It definitely didn’t feel as easy and smooth as the 10k/5k paced workouts I’ve been doing with Murner the last couple weeks. I’m not sure if I’m just a bit over-tired and beat up from doing more mileage lately or if there’s an iron/weight component or if I just had a bad day. This is the third workout in a row now where I haven’t felt 100%, though, which doesn’t make me feel great. I haven’t had a really solid workout since last Wednesday’s hard session where I ran 4:50/4:47. I’m hoping that these workouts are just making me a bit more tired than I expected and I need to take a bit more recovery between sessions. I don’t want to get in a hole of not being recovered.
So, I was planning on doing a good quality long run on Sunday. I guess I’ll play it more by ear and see how I feel. We are doing the 6xMile workout on Tuesday or Wednesday and I’d really like that to go well.
Anyways, after the run, I did 2M+ cool-down inside and then jogging back to Lewis for a total of 13M+ for the day.
Splits:
Warm up – 36:14
Drills, 4x100m strides
2400m: 7:49.4 (77.4, 77.0, 79.8, 78.0, 2:37.1)
90 sec jog
1000m: 3:11.0 (75.0, 78.4, 37.6)
90 sec jog
600m: 1:51.3 (74.1, 37.2)
3:00 jog
2400m: 8:01.2 (no splits)
90 sec jog
1000m: No time (slow)
90 sec jog
600m: No time (slow)
~7min jog to gantcher and change into spikes
1600m: 5:02.9 (76.2, 76.8, 77.2, 36.7, 35.9)
2M cool-down inside and back to Lewis
PM: I headed over to Gantcher around 3:00pm to get in my afternoon workout. I started out with 35min on the elliptical machine at an easy to moderate intensity. I watched an episode of the office in Spanish and then continued reading Henrietta Lacks.
PM2: After the XT, I did the Phase III lift, in both sides of the gym. The lift felt good. Focused mostly on balance and stability, especially with the RDL and lunge walk. 3 sets of [tricep dips (to failure, 30-36), row machine (10x, 40lb), pushups (10x), chin up (5,6,7x), single leg RDL (8x each foot), side crunch (12-30x), shooters (15-20x), lunge (20 each side, 20 fwd, 20 back), quad extension (8,6,6x @80lb), suitcases (15-20x)].
Saturday, March 12, 2011 – AM: I came home last night after watching Connor and Marvel run the 800m prelims at Nationals (sadly, neither made the final, but both ran pretty well) and the women’s DMR (which I’m pretty sure finished in the top 10 – yep, 9th). We also watched the men’s DI 5000m which was pretty awesome. Chelanga was held off on the last lap by Iona’s Korir. Diego Estrada had a sick race for 4th, I think.
Anyways, I had a really good night’s sleep in my own bed at home. I woke up early at like 6:30am because my room was filled with sunlight, but I just got up and peed and then came back in and shut the blinds and went back to bed. I figured I’d sleep for another hour or so because that’s when my body has been waking me up. I was pleased, then, to find myself sleeping pretty soundly until almost 9:00am. This is the latest I’ve slept in a while and it felt great.
I got up, had breakfast (a pear, some toast with PB and jam and dried berries) and then drove into town to run. I wanted to see if the Emerson track was clear – it was – and then I figured I’d check out how the trails were since it’s been so warm here. I parked at the track and then ran out to minute man. I ran about 400m up the trail and it was a muddy mess. As soon as it entered the woods, though, it was just a sheet of ice. There’s still a good amount of snow out here in the shadier areas (still huge snow banks around our neighborhood), so I wasn’t too surprised to find all the snow still there.
I decided to check out the trail over towards great meadows while I was there. This was also a big pile of mud and snow, so I called it quits and jogged back towards the track. I was feeling pretty sluggish and tired for the first 30-40 minutes of this run, but as I ran up towards CCHS, I started to feel a bit better. The last place I wanted to try was the turf field at CC which was about ¾ clear. This was great news and I skirted around a kids LAX practice on the first field and had most of the other field to myself. I then spent 20 minutes running around the field and speaking to myself, out loud, in Spanish. To an onlooker, this may have been a strange site.
At 60 minutes, I stopped, took off my shoes and did full foot drills on the grass. I was feeling a lot better at this point and felt good and frisky on the drills. I opted not to do strides and let today be a true recovery day – stopping when I could do more. Instead, I just did about 5 minutes of jogging on the turf in my bare feet. The good news about today’s run is that my tape-job from yesterday seems to have really helped my right foot. This was the first run in a few days that I really didn’t feel anything at all, even on sharp right turns and slanted ground, where I’ve noticed it the most
I then jogged back to the track and ran a library book down to the library for my mom. It was really nice by the time I finished – around 50F and sunny. Between the bright sunshine and feeling a bit more recovered, I was feeling pretty good.
The total run was 10M+ in 76:37, with the majority on grass/dirt/turf.
PM: Once they got back from NH, I had a nice (very) easy shakeout with Mr. C (on foot) around the hood. It was pretty sweet that we could leave at like 5:30pm and have it be light out. Anyways, I ran about 10 minutes before heading out with Mr. C, since he needed to get changed. After that, we headed out together and jogged around the hood very slowly.
It was nice to run together and it was a good, very easy, shakeout. A nice run and chat with Mr. C. I was running somewhere in the 7-8min range at first and then we were probably running 9:00+.
The total run was 36:29 for ~4M.
Sunday, March 13, 2011 – AM: We lost an hour of sleep last night, since we turned back the clocks. With days having barely enough hours under normal circumstances, losing an hour, especially an hour of sleep, was pretty rough. I had my alarm set for 7:00am, which felt like 6:00am, but didn’t manage to drag myself out of bed until 7:50 or so. I had tried to force myself to go to bed at 9:00pm (the new 10:00pm), but it was tough to get to sleep that early.
Once I got up and started moving, I actually felt fine. I had a normal pre-long run breakfast (a pear, super toast, and an orange) and then got dressed and ready to go. Mr. C and I wanted to get out early to beat the traffic, since a bit of our route was on route 62. It must have been about 8:30-9:00am when we left and the temperature was in the upper 30s already. I wore shorts, 1 tech shirt, yellow wind breaker, light mittens, neck warmer, and a wool hat. I also decided to try wearing the compression sleeves that Mr. C got for his ever-sore calves. Not sure if they did anything, but at the very least, they kept my lower legs a bit warmer.
This was the first day in a while that I started out feeling pretty good. The first mile, usually around 6:25, was just about 6:00. I forced myself to relax and calm down a bit, but I was really glad to be running faster than I expected. It felt good to feel good. The next few miles were pretty easy and consistent. It was nice to have Mr. C’s company again (and I don’t feel as bad dragging him out here since it’s not like 10 degrees anymore). I felt pretty decent going up the first big hill by Emerson and we came through 5M in 31:39.
From there, I kept the pace controlled as we ran past nine acre corner and through the sanctuary. We saw a ton of strange road kill – not just squirrels, but woodchucks, a bunny, even a very large, very dead, beaver. Weird. Anyways, we came to the end of the sanctuary in 51:28 (19:48 for that 5k). From there, we turned right where we would usually head out left towards LS and proceeded up the last of the back hills. They felt a lot easier at 8-9M then the usual 15M. After that, we passed through 10M in 63:45 and then continued on old Marlboro all the way back to Emerson where we crossed route 2. The light happened to be in our favor, so we barely had to stop at all.
Once across route 2, there was about a mile or so on 62 before we got to Emerson field right at 14M (1:28:48, 6:20 pace). I quickly switched into my Peer flats and then we got on the track for 2M at HM pace. I was out a bit fast the first lap (78.x), but settled in and was super consistent for the rest of the run. It felt awesome and really relaxed. I came through the first mile in 5:18.4 and the second in 5:20.4 for a total of 10:38.8. I was really pleased with this because it just felt super relaxed. I was not trying to run that much faster than this in my tempo workout earlier this week, but I felt like I had to work a lot harder. I even had Mr. C bike along with me in lane 2 so that I could practice taking fluids at race pace.
After the work, it was a quick change of the shoes back into the trainers and then an easy 4M jog back home. We were running just over 7:00 pace and it felt really easy and comfy. I think this may have actually been less ware and tear on the body than just doing a 20M steady run at 6:10-20 pace. The pace work wasn’t easy, especially after 14M of moderate running, but I’m hoping it won’t leave me quite as beat as the last few long runs have had me feeling come workout day.
It still ended up being 20M, though, and even with the last 4M at 7:10 pace, I still managed to average 6:25 pace. I ended up stopping at the neighborhood and Mrs. V picked me up, since that would have been 21M and I didn’t want to go overboard. I felt good though – definitely not quite as wiped as I usually feel after hammering the last few miles of long run.
The total run was 2:08:10 for 20M (6:25 average).
Overall Splits:
5M: 31:39
8.1M: 51:28 (19:48)
10M: 63:45 (12:16)
12M: 1:16:44 (12:59)
14M: 1:28:48 (12:03)
16M: 1:39:26 (10:38.8)
20M: 2:08:10 (28:44 for 4M)
HMP Splits:
78.6
80.2
80.0
79.7 (5:18.4)
79.8 (6:38.2)
80.7
79.9
80.0 (5:20.4, 10:38.8)
PM: Duncan came over in the late afternoon and we cooked up a nice big dinner. We fired up the grill for the first time this year and made some big tasty steaks and then had a big buffet of leftovers to go with it. Yum! It was great to see Duncan, too. He’s home this week for Spring break – in fact, it seems like everyone has this week off except for us…
Anyways, after dinner, I let myself digest a bit and then did a quick 30 minute shakeout on the elliptical machine. It felt pretty good and it was nice to get moving after a big meal. The effort was pretty easy. I watched another episode of The Office in Spanish; my comprehension is pretty good at this point; I just need to work on my hablando.
PM2: Despues de usar el macina de elliptical, yo hice Core 100s, 50s, 30x side dip, 15x static lunge, 30x bird dog, 50x leg lift. Me sentía bien con todo.
Total for the week: 103 Miles in 10 runs
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