This was an up and down week. Things are still going day by day, even minute by minute. I'll have some runs where I'll go from thinking "my season is over" to "I'm back!" (luckily, usually in that order) in the span of a few miles. Unfortunately, I still haven't been able to get 100% healthy. Though the back seems to be pretty good at this point, my left lower-leg stabilizers have been giving me a lot of trouble, and I haven't been able to run without a hitch at high speeds. This resulted in two frustratingly slow and painful workouts on Tuesday and Friday. At this point, I've been struggling to get healthy for 7 weeks and there are now 7 weeks to Nationals. I still have faith in my aerobic fitness, but I hope to be able to start running fast soon or else there won't be much use for it.
Lunes, 26 Septiembre, 2011 – 8am: Easy run with Kyle down to Baronian and then out towards Harvard and back. A bit quicker than I would have liked since it was not a shakeout for him. Luckily he kept going when I turned back. Total ~40min for 5M+.
3pm: Ran to Gantcher and then with Sam, Jerzy, et al out Broadway to Charlestown. Ran a loop up Bunker Hill and through Charlestown and then came back through East Somerville. Very slow, nice conversational easy run. Felt pretty good. Was planning to do strides on the grass, but right HF was really sore, so I didn’t. Total run was 1’24’50 for 11M.
5pm: After run, did the upper-body work. 3 sets of [8x Horizontal Pushups, 10x Pushups, to fail (20) Dips, to fail (~4) Pull-ups].
Martes, 27 Septiembre, 2011 – 8am: Light core at home, 20’00.
1:30pm – Rough workout today. I was running 8x800m on a grass loop and was supposed to be 2'3L to 2'2h. I ran the first one in 2'38 and it felt more like 2'28. From there, I think all of the rest were about 2'40-41. My turnover actually felt all right, but my gait still just felt weird. I just couldn't make myself go any faster. It was pretty frustrating to be running 800s at what should be half marathon pace and have the 2'2x that I want to be running seem impossibly far away. It's certainly better than not running at all, but I guess I expected that even without any workouts I'd still be able to run 5'00 pace. I feel like this workout would have been so easy in August or even July and I hadn't done any real speed-work then. I mean, I closed that 5km race sub 5'00 and that was in the middle of a 100+ mile week of travel... Now, it feels like running any sub-5 mile would be a serious challenge.
Anyways, after the workout I ran back to gantch and then over to the fields. I did full foot drills on the turf and then 6x strides barefoot. These actually felt pretty decent and were a lot better than the ones I did at the end of last week. Finished cool down after. Total ~12M.
5pm: Ice bath and then Murner abs with the team.
Miercoles, 28 Septiembre, 2011 – Very stiff this morning. Did core (25’00) before breakfast.
2pm: Warmed up with 20’00 on bike, moderate effort.
2:20pm: Ran around fields before practice since I had to leave early for Rosh Hashana services. After, came back to Gantch and ran with Sam, Connor, Brosh, et al on Spy Pond. Nice and easy run back to Gantch and then ran home to shower and change quickly. Total 14M in about 1’40.
jueves, 29 de septiembre de 2011 – Shana Tova! Happy New Year!
8:30am: Stiff this morning, but better than the last couple days. Walked over to Gantch after breakfast and did 45 minutes of cross training. Started out on elliptical but it was bugging my calve a bit, so switched to the bike. Felt good and got a good effort in. Total XT45’00.
2:30pm – warmed up with 20’00 on the stationary bike before practice. Calve and hip feeling pretty good.
3pm: Ran from Gantch with Kyle and big group to Short No Hill. Drizzle as we left which turned to pouring rain for about 5 or 10 minutes at the beginning of the run. We were running pretty slowly at first and then Kyle and I broke away going up the big hill and were going a bit quicker. We were going pretty well on the bike path on the way back. I felt quite good. Stride was much more open and relaxed, not so short and choppy. Last 5M were at about 6’20 pace. Tacked on a bit to round it up to 11M in 75’25 (6’51 avg). Finished up with some drills and fast feet in gantch instead of strides.
4:30pm: Upper body Lift in the gym. Same as last week. Pull ups are still hard.
7:30pm: Core at home (25’00 with 5’00 plank).
Viernes, 30 Septiembre, 2011 – 11am: 15 minutes on bike to warm up calve then 4M warm up on C-Loop to track. Drills, 4x 100m with 100m jog, felt okay but still wasn’t landing well on the left calve. Still, felt smoother than Tuesday. Workout was 6x800m, 4x400m with 90-120sec jog rest. First one felt all right in 2’33 (76.x, 76.x), but after that it just went downhill. I could tell I was limping and just getting no power from the left leg. Times got worse and worse, 2’33, 2’37, 2’38, 2’39, 2’43. Ethan called it after that because I was limping too badly. Really frustrating to feel like I have the fitness but just can’t RUN. Short cooldown on foot and then bike, icing, stretching after.
4pm: 90’00 on stationary bike at moderate pace. Stretching, icing after.
Sabado, 1 Octubre, 2011 – 9am: 70’00 on stationary bike at moderate intensity, last 5’00 hard. Stretching, icing after.
6:30pm – Working all afternoon. Headed over to Gantch after dinner to pool run. Felt good but got kicked out because they were closing at 7pm. Oops… Jogged home and felt all right.
Domingo, 2 Octubre, 2011 – 10am: Jogged down to Baronian for long run. Cool, temps only in the 50s. Ran with big group out towards the river. Felt really bad for first mile or so, limping pretty badly. Stopped in Davis square to stretch out left calve. Felt a lot better after, but everyone had run ahead, so ran the rest solo. Thought I was going to have to turn back at Davis, so pretty glad to finish the run. Breast Cancer walk on the river, so very slow on the Boston side as I had to dodge between people. Much better by the end. Last 5km 19’02. Total 1’46’02 for 15M (7’04 avg). Stretching/rolling/icing after.
4pm: Some work and a quick power nap before heading over to Gantch. 35’00 on the stationary bike at mod intensity. After, ran 3M on treadmill so I could watch form and stop if limping. Didn’t feel great first couple minutes, but stopped to stretch calve and better after. Last mile in about 6’00 cut down.
Weekly Total: 94 Miles in 9 Runs.
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