Week of August 22, 2011

Lunes, 22 Agosto, 2011 – 7am: 5M very slow and painful. Started out with Mr. C for first half. Back very sore, felt it every step. Not fun. No time.

12pm – Half hour of work from Andrew Southcott in Concord. Really helped loosen up the hip/lower back. Felt a lot better after.

4pm – Core, 20 minute session, felt good.

6pm – Ran to track and then long res with Brunk and Adam. Hip/back felt a lot better. Was able to run much more normally. Rolled left ankle a bit in the fells, but not too bad. Comfy pace. First run feeling decent for the majority in a while. Total 1’21’31 for 11M+.

Martes, 23 Agosto, 2011 – 9:30am: 5M+ from Concord Center. Ran out Concord Lumber trail and then loop around Great Meadows. Back/hip was pretty sore first mile, but much better after that. Total 40’16 for 5.4M.

5pm – Core session about 25’. I’ve felt better on my runs where I’ve done core beforehand. Maybe it helps loosen up the back? Who knows…

6pm – Ran to track and then easy first few miles with Cliff and Rags to Harvard. Ran across the river to Harvard track and met up with Jwal and CSU folks. Did a few easy laps and then drills/strides with them. Ran back after via Oxford St. Total 73’18 for 10M+.

Miercoles, 24 Agosto, 2011 – 10am: Ran with Kyle from Chetwynd to Long Lakes. 4M warm up with drills and strides. 5M tempo after. Pretty consistent, felt okay. Hip/back still a bit tight. Total 27’06 for 5M. 2M cool down for 11M total.

Splits:

3.5M warmup

Strides/drills

5M Tempo

5’27

5’28 (10’55)

5’27 (16’22)

5’18 (21’40)

5’27 (27’06)

7pm: Drove to Luke’s for TUXC camp and then ran easy 5M shakeout with the guys. Really tight from the drive, so pretty sore at first. Total 39’07 for 5M++.

Jueves, 25 Agosto, 2011 – 10am: Ran with guys on Quaker Hill loop from Luke’s. Felt really good for first 40 minutes or so, then big hill and my quads locked up a bit. Really hilly run. Also really rainy by the end. Still, pretty fun and nice to run with folks. Tacked on a mile with Brosh et al. Total 1’29’00 for 12M+.

5:30pm – About 30’00 on stationary bike while watching TV. After, ran with Sam, Connor, et al easy from Luke’s out/back on road. Back/hip felt pretty bad the whole time. Not too great. Total 39’00 for 5M.

Viernes, 26 Agosto, 2011 – 9am: Drove from Luke’s to bike path. Felt really shitty when I woke up, but much better once we started running. 3M warm up and then right into fartlek with no strides or drills. Ran 4’ on, 2’30 off for 6 sets. Felt really good for first 4 or 5 sets but got really bad blisters on my blisters on my arches. Hurt really badly the last rep and lost the pack. Definitely could have stayed with pack (Connor, Ben, Matt, Liam) – back/hip felt great, but blisters were brutal. Mad blood coming out of my shoes. Worst blisters I’ve had in a long time. Couldn’t cool down. 6M+ of work in about 36’30. “on” was 5’35 down to 5’15-20ish. Total 10M.

6pm: Easy shakeout from Luke’s with the guys. Felt a lot better. Nice and easy. Total 40’36 for 5M+.

6:45pm – Core with Jerzy and Connor by the pool. Some different stuff, felt nice.

Sabado, 27 Agosto, 2011 - 7am: Ran from Luke's solo to start and then easy with Sam for last 5M. Pretty comfy pace, very hilly as usual. Total 1'52 for 16M.

PM - off - drove to NH to see my cousin Elyse Andrews (Elyse Schwartz, now?) get married!

Domingo, 28 Agosto, 2011 - AM – off. Very sick last night, high fever and up most of the night sweating and being sick. No fun. Food poisoning? Who knows… Slept as late as I could. Hurricane Irene here anyways, so I wasn’t going outside anyways.

5pm – Pathetically slow long run. First mile in 9’00. After that still was running like 7’30 pace. Jesus… Back really sore and stiff, blisters on feet really painful. Yikes. Even the Mona Lisa is falling apart… Total 18M in 2’12’40.

Weekly Total: 113 Miles in 12 Runs