3/14/09 Saturday

4.75 miles very easy
no watch
Audubon Park
65 degrees, light rain
7:30 PM
NB 826

I had hoped to run a little longer and in the morning. But the swimming pool at Reily was acting up again and I spent my morning trouble shooting with an electrician. I did get in the weight room while I waited for the electrician to show up.

The run was an attempt to avoid missing a day. So I ran easy, in the dark, in the rain. It was quite pleasant. I did have a tiny hamstring snag when I bent over to stretch during a water break and immediately after the run. Overall I felt pretty good.

Weight room: back
40 minutes

3/13/09 Friday

5.4 miles very easy
44:58 ~ 8:2o pace
68 degrees, cloudy, breezy
Audubon Park
9:00 AM
Brooks Ghost

I ran at what I perceived the effort to be warm up pace the entire run. I felt very relaxed. I had music in my ears. The weather was very nice. No tweaks at all.

3/12/09 Thursday

8.75 miles
64:10
Audubon Park
74 degrees, cloudy
Adizero Boston


I ran 8X3's&3's with the ons at ~ 6:20 pace. I felt smooth and relaxed. I made the intervals roughly easy run pace. This was the first time I tested my hamstring and it felt good — not tweaking at all.

Weight room: arms
60 minutes

3/11/09 Wednesday

8.75 miles easy to moderate
63:56, ~ 7:20 average
Audubon Park
5 PM
79 degrees, cloudy
Adizero Boston


I felt really good and relaxed. I thought I was going slower than I actually was. It's not that I felt slower. I just felt like the effort was easier than 7:20. I didn't push at all. My hamstring felt a little tight. But I didn't get that pulling feeling at all. This was a good run for me, especially since I did a fairly vigorous leg workout in the weight room around mid-day.

Weight room: legs
70 minutes

3/10/09 Tuesday

9 miles
4 PM
75 degrees, cloudy
NB 826


Track workout:
2 mile warm up
1x3000 @ 10k 400 jog
3x1000 @ 10k 200 jog
6X500 @ 10k 100 jog
2 mile cool down

I had a meeting to attend at 6 PM so I ran the workout alone. It was a bitch to run out there on the track by myself. But I hit the paces pretty consistently. I ran 6 min. pace for the entire workout save for the up and down.


Weight room: core
60 minutes

3/9/09 Monday

6 miles easy
Audubon Park
NB 826
74 degrees, cloudy
after work, 5 PM

Very easy recovery run. No watch I felt really smooth.

Weight room: chest
60 minutes

3/8/09 Sunday

12.5 miles easy
Audubon/Uptown
Adizero Boston
70 degrees, sunny
mid-morning

I felt pretty good throughout this run.

3/7/09 Saturday

8 miles
Audubon Park
easy run

I've been slacking on updating my log. I've been running fairly regularly, nothing hard because of my hamstring. I've gone back to Saturday the 7th because I do remember exactly what I ran. Any further back in time and I'd be winging it. So...

The last week or so my hamstring has been feeling a lot better. If I had to assign a number to where I am in my injury recovery, I'd have to say that I'm about 90% - 95%. I still get a minor little tug at times if I step just the right way. But I'm not hesitant to run on it like I normally would. I have no hesitation with small, incremental accelerations. I haven't pushed it really hard yet. Right now I'm just trying to maintain a fair degree of fitness. I know I'm going to go through some shitty tasting speed work in my mear future, if I want to run fast (for me) again. And I'm sure I'll have to suffer some for Azalea Trail and, probably to a lesser extent, Crescent City Classic. My realistic goals right now are going to need to be summer events — Tom Sawyer (the 2 mile race, not the right skippy fucking ape), and the Free For All's in City Park, and possibly Greek Fest. I think that by early to mid summer I'll be ready to pick up where I left off last year, so long as my hamstring continues to improve and I actually hit the 100% mark