Week of September 19, 2011

A much better week. Feeling better, but mechanically not perfect yet at high speed. Still, a good step in the right direction.

Lunes, 19 Septiembre, 2011 – 7:30am: Easy shakeout on grass, first 2M with Sam, then solo. A bit stiff, but not bad for first thing in the morning. Total 40’50 for 5M+.

3pm: Easy-day run with Brosh, Sam, and Peter Lewis. Ran menotomy from Gantcher to fields and around to round up. Very easy, comfy, conversational pace. Fun run. Felt good. Right hip a bit tight at end, but not too bad. Longer than I’d planned, but felt fine and no hitch again. Quote of the run, from a group of~14 year old girls “Nice short-shorts! Can I rub your Penis??” Total 11M+ in 83’00

5pm: Light lift (upper body). 3 sets of [8x Horizontal Pushups, 10x Pushups, to fail (16-20) Dips, to fail (~4) Pull-ups]. Wow arms felt weak…

Martes, 20 Septiembre, 2011 – 7:30am: Easy shake out with Sam from Chet. Ran lakes and then finished on the grass. Felt fine. Total 5M++ in 41’00.

8:30am: Back PT at home.

3pm: Ran from Gantcher with the guys to Fresh Pond for an easy, unstructured 30’00 tempo. Stopped to use the potty and change into flats once there, a few drills and we were off. Ran with Matt, Kyle, Connor, Shap, Ben, and Jerzy. Felt really easy for first lap (2.5M), talking and stuff the whole time. Ran 14’21 (5’45 pace). After that, decided to pick up the effort a bit since Ethan had said to get a good effort. Ran pretty hard for about a mile by myself and then got swallowed back up by the group and felt pretty dead the last 5 or 8’. Still negative split, but was losing ground at the end. The 30’00 covered about 5.35M (5’36 average), but felt harder than it should have. Still, given where I was last Tuesday, this is a big step in the right direction. Cool down back to Tufts 3M. 11M+ total for the afternoon.

7:30pm – Core at home, 25’00 with 5’00 plank.

Miercoles, 21 Septiembre, 2011 – AM: Rest

2:30pm: 1M easy run to Gantch as warm up and then did some drills with the trainer before running. Felt pretty good. Ran with Kyle, Connor, and Ben on Smoot. A bit longer than I’d planned, but felt good for the most part. They picked it up the last 3M or so, and I hung back a bit, but not too bad, still under 7’00 pace probably. Smoot was 12M+ in 1’22’45 (6’50 pace), so about 1’30 total for 13M.

8pm: Light core at home, about 20’00.

Jueves, 22 Septiembre, 2011 – AM: Felt stiff this morning, so decided against a shakeout.

3pm: Jogged over to Gantch and headed off in a big group to do an up-tempo. Felt good and was running at the front with Nick but we missed a turn and I fell off the back of the group as I tried to catch back up. Very frustrating as I felt I could have run with them fine if I had just been in the pack, but I couldn’t get myself to work back in. Ran back to campus and ran on the fields before doing 6x barefoot strides on the grass. Felt pretty awkward, first strides I’d done in a while. A bit more on the fields and then back to Gantch for abs/lift. Total 10M++ in 70’06.

4:30pm: Team abs and lift – felt pretty easy, but right hip flexor is still pretty sore, so that was a bit rough. Lift was same exercises as Monday but at a slower rhythm. Felt fine.

Viernes, 23 Septiembre, 2011 – 7:30am: Back PT at home.

8am: Good core session. 27’00 with plank and side planks.

10:30am: Ran easy down to fields and then did foot drills barefoot on the turf and then 8x diagonal strides on the turf field. Felt pretty awkward still, but getting better. Cooled down on the grass and then around C-Loop. Total 6M+ in 47’03.

12:30pm: Appointment with Dr. Tim again. Some good ART on the hips/calves, back.

3pm: Ran to the fells with Ben and Matt. Felt okay until we got there, then the terrain really irritated my back and hips. Ran really slow in the fells, but felt better once out. Finished with some extra on the fields. Lots of stretching, rolling, and then ice bath after. Total 63’00 for 9M.

Sabado, 24 Septiembre, 2011 – 9:30am: Woke up at 7am to have some breakfast before driving over to Franklin park for a workout. 3M+ warm up, felt a bit tired. Some light drills and strides but didn’t have much time as we had to finish before Codfish started. Workout was 1-minute on, drop a flag, jog for 45 seconds, return to flagged spot and repeat. Thus, the total “on” time would be 8km of work. I was originally supposed to run with Luke, McGlock, and Benji, but I didn’t have that today. I felt like mechanically I could run much faster than I was running, but aerobically I was recovering very quickly. Ended up at the back of the pack, but still running close to 5’00 pace for the “on” sections. I think I was fairly consistent, but hard to tell. Felt like I could have kept going for a while longer, just couldn’t make my legs turn over any faster. A bit frustrating to be running at the back. Total was 24’39 for 8km(-) of work, since I was trying to catch up with the pack on a few of the rest cycles. Not too bad, though. I guess it’s a good starting point. 3M cooldown with the team and then watched Codfish. 11M++ total.

5pm: Very short, easy shakeout with Sam on the grass. About 20’00 total.

Domingo, 25 Septiembre, 2011 – Long run Sunday! Woke up around 8am after a fun night with Sylvia and Aaron Someroff and had a bit of breakfast before jogging to down Baronian. Ran with Kyle at first out to the Charles, quickly separated from rest of pack. Brian caught up to us on the river and we were going pretty fast until about the science museum bridge. We ran into a bunch of charity walkers there, so had to slow down. Kyle turned off at Mass Ave, so I continued on solo. Tacked on a few miles out and back past Harvard to make it a bit longer and then timed the last 5km in 19’06 (6’08 pace). Felt pretty good, but a bit tired from the hard first hour or so. Also got really nasty chafing, no fun. Total run 17.2M in 1’51’16 (6’28 avg).

Splits: 8.1M: 52’ (6’27 avg)

12M: 1’19 (6’36 avg)

14.1M: 1’32 (6’32 avg)

17.2M: 1’51’16 (6’28 avg)

7pm: Core, 25’00 with 5’00 plank and side.

Weekly Total: 100 Miles in 10 runs