Lunes, 15 Agosto, 2011 - 8:30am - In Hartford for Blink 182 with Chris last night. Woke up a bit tired and sore and did a VERY easy 6M out and back. Almost all on grass on nice wide side of street. Total 49'59 for 6M.
5pm - Core, good session ~25'00
6pm - Rainy run on shitstorm with Brunk and Brosh. Gross run. Calves still pretty sore from yesterday. ~65F and rainy/windy. Not too fun. Total 78'27 for 10M+++
Martes, 16 Agosto, 2011 - 9am: 5M+ very easy again. Calves still sore, better by end. Total 40'55.
7pm: Ran late since I was picking up my bed and had doctor's appointments all afternoon. Ran from Chetwynd out to the river and then over to the Harvard to see if I could catch the CSU guys. They were there and finishing up their workout, so I ran around while they finished and then ran around with them for a bit easy while they cooled down. After, ran back via mass ave and ran into Nick Welch and his girlfriend, so I tacked on a bit with them. Good to see him and catch up. Anyways, that made it a bit longer than I'd planned, so by the time I got back to Tufts I was at 1'40. I was running about 6'40 pace at the beginning by myself and a bit slower with the CSU'ers and then with Nick, so I'd say it was about 14M or a bit more. Total: 1'40'01.
Miercoles, 17 Agosto, 2011 - 8:30am - 5M+ easy from chet around fields. Tripped on road and landed hard on right knee and elbows and hands. Ow. Felt okay after a minute and jogged it out. Total 40'26 for 5M+.
3:30pm – Core, about 30’00 with 5’00 plank at end.
6pm – Ran with Kyle from Chetwynd. Out to the river and then Fartlek (7 on, 4 off) along the river. Warm up was quick, 6’23 pace for a bit less than 4M to the river. Then ran from Harvard bridge to BU bridge (1.35M) during first “on” which was 7’00 at 5’11 pace. Felt quick, but not that fast. 4’00 rest felt ample, next two “on” sections were similar effort but didn’t get exact distance. Kyle wasn’t feeling hot after 3, so we jogged for about 10 minutes to marathon sports to get water, then did one more “on” section on mass ave. This one was from Marathon to Cameron ave which was 1.33M, 5’15 pace for 7’00. From there we cooled down about 10 minutes back to Chet. The time for the first 3 on/off sections was 31’00 for 5.32M (5’49 average). The total time including warm up and cooldown was 78’04 for 12.4M.
Splits:
3.8M: 24’16 (6’23 pace)
Work 1: 5.32M in 31’00 (5’49 average)
Total: 78’04 for 12.4M (6’18 average)
First “on” 1.35M: 7’00 (5’11 pace)
Last “on” 1.33M: 7’00 (5’15 pace)
Jueves, 8 Agosto, 2011 – 9:30am – Core, sin correr. Descansa, todavía poquito dolorosa la rodilla derecha. Mejor que anoche.
4:30pm – Lots of hauling furniture all day. I think I pulled my back a bit because it got real sore by the end of my run. Dropped off in Arlington on the way home and ran back from there. Mucho calor – 94F cuando salí y muy humido. Corrí por el bike path a Lexington y después a Battle rd a Miriam’s Corner. Desde allá a great meadows y Concord Lumber, a CA a Emerson, y regresé por Harrington. La rodilla no me molestaba tanto, pero la espalda era mala los últimos millas. Total 16.7M in 1’47’18 (6’25 average).
viernes, 19 de agosto de 2011 – 9:00am: Woke up and had breakfast before taking some advil. Back still quite sore. Waited an hour or so and then went out and jogged 5M+ very slow, sin reloj. Surprisingly decent on the run given how sore the back was when I woke up.
5:00pm – Mrs. V broke her hand so ran from Concord. 86F, very humid. Started out muy lento otra vez. Ran around Great meadows then ir y vuelta on minute man. Still felt the back, but getting better (I hope). Total 10M in 72’10.
Sabado, 20 Agosto, 2011 – 8am: Very easy morning run. First 3M with Mr. C muy despacio. Solo, after for 2M+. Back still sore but getting better. No time. 5M total.
2pm: Core with 3’00 plank total about 25’00.
4:30pm – At Tufts, ran with Brosh on real 10 from Chetwynd. Felt much better than the last couple runs. Humid and 86F. Nice to have company, though. Total run 11.7M in 1’23’26
Domingo, 21 Agosto, 2011 – 8am: Woke up with very sore back. Ran from Tufts to home in west Concord. Started out with Brosh and Kyle very slow for first 40'00 or so, then solo until meeting up with Jon et al. at the Minuteman parking lot. Ran with them for 4M or so and then turned off after the cemetery to head home. Last 40'00 solo through town and then home. Ended up a bit longer than I had planned, must've mapped it wrong last night. Back still not great, but not terrible. Slowest long run I've done in a while because of the slow start and the slow miles with the CSU gang. Total 2'36'44 for 22M (7'06 pace).
PM – rest
Weekly Total: 121 Miles in 12 Runs
No comments:
Post a Comment