8.72 miles
1:14:50
ladder pick ups — 15 min up • 1-5-1 mins on w/equal jog • 10:50 down
8:20 AM start
82 degrees, slightly drier than usual
Reily to Audubon
Aegis white
I ran the old favorite 1-5-1 min ladder workout. I felt really good. My pace progressively got faster on every repeat. I started at about 6:45 and cranked it down to 6:18 at the end. everything was hitting for me. Maybe it was because the humidity was slightly lower this morning than it's been. My ankles are good. My hamstring is loosening up each day. Overall this was a great workout, very successful.
Tuesday, August 24, 2010
Monday, August 23, 2010
8/22/10 Sunday
9.91 miles easy
1:22:06 ~ 8:17 average
Home to Audubon
8:50 AM start
86 degrees, very humid
Wave Rider
My "long run." I started too late. It was beastly hot out there. I had a decent run despite the heat. I ran on the muddy trail for the first time in a few weeks after rolling both ankles. I was very deliberate with my pacing and generally pushed certain sections and sat up on others. My legs were a little dead from yesterday. But I managed to keep it quick enough to feel.
On the streetcar tracks on the final stretch home I shut it down and walked the last mile. I was done. And pushing myself in would not have advanced my plan in any way. I could feel my hips and calves. And my head was dealing with the 5 pounds of water I'd lost out there. I'm going to sleep well tonight.
1:22:06 ~ 8:17 average
Home to Audubon
8:50 AM start
86 degrees, very humid
Wave Rider
My "long run." I started too late. It was beastly hot out there. I had a decent run despite the heat. I ran on the muddy trail for the first time in a few weeks after rolling both ankles. I was very deliberate with my pacing and generally pushed certain sections and sat up on others. My legs were a little dead from yesterday. But I managed to keep it quick enough to feel.
On the streetcar tracks on the final stretch home I shut it down and walked the last mile. I was done. And pushing myself in would not have advanced my plan in any way. I could feel my hips and calves. And my head was dealing with the 5 pounds of water I'd lost out there. I'm going to sleep well tonight.
8/21/10 Saturday
4.53 miles
36:07 ~ 8:00 average
Southern Runner to Audubon
9:00 AM star
t85 degrees, very humid
Aegis black
I felt pretty good this morning. I had hoped to get out of the house and running earlier so I could get some quality mileage in before it got too hot. And because George would be at the store alone until I got there. But a dear friend was an overnight guest and I enjoyed the coffee chat until nearly 9::00.
I was comfortable and feeling in a groove so I ratcheted each mile up a little bit. Last mile @ 7:18 average. It all felt smooth.
36:07 ~ 8:00 average
Southern Runner to Audubon
9:00 AM star
t85 degrees, very humid
Aegis black
I felt pretty good this morning. I had hoped to get out of the house and running earlier so I could get some quality mileage in before it got too hot. And because George would be at the store alone until I got there. But a dear friend was an overnight guest and I enjoyed the coffee chat until nearly 9::00.
I was comfortable and feeling in a groove so I ratcheted each mile up a little bit. Last mile @ 7:18 average. It all felt smooth.
Friday, August 13, 2010
8/13/10 Friday
3.3 miles easy
26:17 ~ 7:58 average
Reily to AP
7:20 AM start
80 degrees, humid, threatening rain
Aegis black
I wasn't feeling very good this morning. I had rumbles in the tummy when I woke up, and it didn't get any better, or any worse, as the day went on. I had a slight case of diarrhea in the morning and right after lunch. I never did get into a good groove during the run. The weather was OK, cooler than usual. But I was hoping for the rain. I had intended to run about 7 miles, 3 loops on the smooth asphalt of the the park. But cut it short after one lap. I may try again this afternoon if I'm feeling any better.
26:17 ~ 7:58 average
Reily to AP
7:20 AM start
80 degrees, humid, threatening rain
Aegis black
I wasn't feeling very good this morning. I had rumbles in the tummy when I woke up, and it didn't get any better, or any worse, as the day went on. I had a slight case of diarrhea in the morning and right after lunch. I never did get into a good groove during the run. The weather was OK, cooler than usual. But I was hoping for the rain. I had intended to run about 7 miles, 3 loops on the smooth asphalt of the the park. But cut it short after one lap. I may try again this afternoon if I'm feeling any better.
Wednesday, August 11, 2010
8/11/10 Wednesday
7.1 miles easy
no watch
Reily to AP
8:00 AM start
77 degrees, thunderstorms
Boston blue
I had a great run this morning. There's a tropical depression, Danielle, heading our way and the thunderstorms started this morning around 5:30. When I left Reily it was drizzling and breezy. By the time I got to the front of campus at St. Charles Ave. (.75 miles) I could see that it was pouring those big cold drops right across the avenue in Audubon Park. The lightning was crashing around everywhere. I got a major wet ass on the first lap, then it slacked off to light drizzle again for a lap and a half. One the third and last lap it started pouring again. It was beautiful. I saw a total of fewer than ten other people in the park.
I felt great at least in part due to the cooler temperature, the good breeze, and the cool downpour. My legs felt good. My ankles were solid and pain free. I was comfortable and relaxed. This was on of my better runs over the past two months.
no watch
Reily to AP
8:00 AM start
77 degrees, thunderstorms
Boston blue
I had a great run this morning. There's a tropical depression, Danielle, heading our way and the thunderstorms started this morning around 5:30. When I left Reily it was drizzling and breezy. By the time I got to the front of campus at St. Charles Ave. (.75 miles) I could see that it was pouring those big cold drops right across the avenue in Audubon Park. The lightning was crashing around everywhere. I got a major wet ass on the first lap, then it slacked off to light drizzle again for a lap and a half. One the third and last lap it started pouring again. It was beautiful. I saw a total of fewer than ten other people in the park.
I felt great at least in part due to the cooler temperature, the good breeze, and the cool downpour. My legs felt good. My ankles were solid and pain free. I was comfortable and relaxed. This was on of my better runs over the past two months.
Tuesday, August 10, 2010
8/10/10 Tuesday
5.1 miles on & off AM
untimed
Reily to AP
8:30 AM start
~ 85 degrees, very high humidity
Aegis black
I did an ~1.5 mile warm-up, then 4 X 3's & 3's @ ~ 6:20 pace, then a 1 mile+ cool down. I felt pretty good considering that I haven't run very much at that pace in a long time. It was also very hot. I didn't get out to run until about an our later than I've been getting out there. I did get to sleep last night at 8:00 PM and got almost ten hours of good sleep.
untimed
Reily to AP
8:30 AM start
~ 85 degrees, very high humidity
Aegis black
I did an ~1.5 mile warm-up, then 4 X 3's & 3's @ ~ 6:20 pace, then a 1 mile+ cool down. I felt pretty good considering that I haven't run very much at that pace in a long time. It was also very hot. I didn't get out to run until about an our later than I've been getting out there. I did get to sleep last night at 8:00 PM and got almost ten hours of good sleep.
8/9/10 Monday
5.1 miles easy
no watch
Reily to AP
7:30 AM start
78 degrees, cloudy and breezy, high humidity, approaching t-storm
Aegis white
It seemed cooler this morning with the breeze shifting around ahead of a looming thunderstorm to the northwest. I felt good, took it easy. I was a little sluggish, obviously due to a fairly stiff bit of running yesterday. I got in the Social Pool right after running to do some "work" on the drains and sand build-up. No apparent ankle welling.
no watch
Reily to AP
7:30 AM start
78 degrees, cloudy and breezy, high humidity, approaching t-storm
Aegis white
It seemed cooler this morning with the breeze shifting around ahead of a looming thunderstorm to the northwest. I felt good, took it easy. I was a little sluggish, obviously due to a fairly stiff bit of running yesterday. I got in the Social Pool right after running to do some "work" on the drains and sand build-up. No apparent ankle welling.
8/8/10
8.6 miles moderate
63:34 ~ 7:24 average pace
Reily to AP
7:00 AM start
~ 79 degrees, high humidity
Aegis black
I had a pretty good run this morning. My warm-up was very easy. Then my pacing got a little stiff in the park. I was comfortable although I felt like I was moving. My ankles both seemed fine. I got hot and cut my run a little short. My intention was to run for an hour and a half. I'm very satisfied with this run.
I ran into the Power Milers finishing up their run, an I also saw some of the tri-geeks out there at the end of their workouts as well. IT seemed like I knew half of the people at the park.
63:34 ~ 7:24 average pace
Reily to AP
7:00 AM start
~ 79 degrees, high humidity
Aegis black
I had a pretty good run this morning. My warm-up was very easy. Then my pacing got a little stiff in the park. I was comfortable although I felt like I was moving. My ankles both seemed fine. I got hot and cut my run a little short. My intention was to run for an hour and a half. I'm very satisfied with this run.
I ran into the Power Milers finishing up their run, an I also saw some of the tri-geeks out there at the end of their workouts as well. IT seemed like I knew half of the people at the park.
8/7/10 Saturday
6.5 miles easy
no watch
Reily to AP
7:30 AM start
~ 82 degrees, very high humidity
Launch
Easy run through the park and around the Fly. I felt good. My ankles felt really fins with the exception of some minor pain about halfway up my left calf on the lateral side. I'm pretty sure that I tweaked the tissue high up on my leg when I rolled the ankle this last time. Other than that, everything was fine. Some minor swelling at the end of the day.
no watch
Reily to AP
7:30 AM start
~ 82 degrees, very high humidity
Launch
Easy run through the park and around the Fly. I felt good. My ankles felt really fins with the exception of some minor pain about halfway up my left calf on the lateral side. I'm pretty sure that I tweaked the tissue high up on my leg when I rolled the ankle this last time. Other than that, everything was fine. Some minor swelling at the end of the day.
8/6/10 Friday
5 miles easy
no watch
Reily to AP
7:00 AM start
~ 79 degrees, very high humidity
Boston
Easy run through the park. I felt good. My ankles felt fine despite yesterday's rolls. No obvious swelling after sleeping with the Recovery Socks. But my left ankle was swollen slightly by the end of the day. Took two Advil AM & PM.
no watch
Reily to AP
7:00 AM start
~ 79 degrees, very high humidity
Boston
Easy run through the park. I felt good. My ankles felt fine despite yesterday's rolls. No obvious swelling after sleeping with the Recovery Socks. But my left ankle was swollen slightly by the end of the day. Took two Advil AM & PM.
8/5/10 Thursday
7.5 miles moderate
55:50 ~ 7:28 average pace
Reily to AP
7:00 AM start
~ 82 degrees, high humidity
Aegis white
I ran on the bridal trail in AP. I felt good while running, relaxed and smooth. BUT... I managed to roll both of my ankles during this run. I just wasn't paying enough attention and jammed on the roots under the tree. The first roll, my right side, at about mile 3, was mild and I didn't stop running. I limped a bit, but didn't break stride. The second roll, about a mile later, hurt like a bastard. I screamed out loud. Then, I stopped running grabbing my ankle. A woman who was running on the asphalt trail who had already run past me by about 100 meters stopped and asked is I was alright. I told her I was fine. Then I proceeded to limp, walking, for a minute or so. I did get back to running and completed the workout.
This was the third time in 2 weeks that I've rolled my left ankle, and the first in a long time that I've rolled my right. I'm going to stick to the roads for a few weeks here until I feel comfortable with the trail again. I'm just beginning to feel like I'm gaining some degree of fitness. I need to stay healthy.
I laid off the evening workout because my ankle was a little swollen. I slept with Recovery Socks.
55:50 ~ 7:28 average pace
Reily to AP
7:00 AM start
~ 82 degrees, high humidity
Aegis white
I ran on the bridal trail in AP. I felt good while running, relaxed and smooth. BUT... I managed to roll both of my ankles during this run. I just wasn't paying enough attention and jammed on the roots under the tree. The first roll, my right side, at about mile 3, was mild and I didn't stop running. I limped a bit, but didn't break stride. The second roll, about a mile later, hurt like a bastard. I screamed out loud. Then, I stopped running grabbing my ankle. A woman who was running on the asphalt trail who had already run past me by about 100 meters stopped and asked is I was alright. I told her I was fine. Then I proceeded to limp, walking, for a minute or so. I did get back to running and completed the workout.
This was the third time in 2 weeks that I've rolled my left ankle, and the first in a long time that I've rolled my right. I'm going to stick to the roads for a few weeks here until I feel comfortable with the trail again. I'm just beginning to feel like I'm gaining some degree of fitness. I need to stay healthy.
I laid off the evening workout because my ankle was a little swollen. I slept with Recovery Socks.
Wednesday, August 4, 2010
8/4/10 Wednesday
5.5 miles easy
44:54 ~ 8:10 average pace
Reily to AP
7:45 AM start
85 degrees, as humid as it gets
Boston
I felt a little sluggish, but not awful. I stopped a few times for a quick sip of water and to hit the shower on my noggin at Magazine St. It''s like heaven when that water cascades off my scruffy, bald head.
44:54 ~ 8:10 average pace
Reily to AP
7:45 AM start
85 degrees, as humid as it gets
Boston
I felt a little sluggish, but not awful. I stopped a few times for a quick sip of water and to hit the shower on my noggin at Magazine St. It''s like heaven when that water cascades off my scruffy, bald head.
8/3/10 Tuesday
6 miles AM
43:24 ~ 7:14 average pace
7:30 AM start
Reily to AP
84 degree 1 million % humidity
Launch
I felt pretty good this whole run. My ankle was fine, a non-issue. My hamstring seems to be completely back to normal. And my rhythm was smooth and consistent. I ran the trails on the perimeter of the park and was happy to have that shade working for me.
4 miles PM Track
6:45 PM start
TU track
800 w/u 2 x (200-200-400) with double jogging recovery 800 c/d
~ 90 degrees, cloudy, very humid
Launch
I ran the entire workout with Megan K. and Tom Sawyer. This was Megan's 2nd track workout as an adult. She was awesome.
Daily Total = 10 miles
43:24 ~ 7:14 average pace
7:30 AM start
Reily to AP
84 degree 1 million % humidity
Launch
I felt pretty good this whole run. My ankle was fine, a non-issue. My hamstring seems to be completely back to normal. And my rhythm was smooth and consistent. I ran the trails on the perimeter of the park and was happy to have that shade working for me.
4 miles PM Track
6:45 PM start
TU track
800 w/u 2 x (200-200-400) with double jogging recovery 800 c/d
~ 90 degrees, cloudy, very humid
Launch
I ran the entire workout with Megan K. and Tom Sawyer. This was Megan's 2nd track workout as an adult. She was awesome.
Daily Total = 10 miles
8/2/10 Monday
Off
I was so tired from working August Closure, and I was still a little beat up from the "long run" yesterday that I decided to skip a day.
I was so tired from working August Closure, and I was still a little beat up from the "long run" yesterday that I decided to skip a day.
Sunday, August 1, 2010
8/1/10 Sunday
9.5 miles
1:23:35 ~8:48/mi.
AP from home
6:10 AM start
85 and humid
Adidas Aegis blk
I got up very early for me. It's supposed to gt to 99 degrees today. And I have to work all day at August Closure. I'm tired and a little sleep deprived. I saw the Monkey out there, as well as Skotty, Megan, and Mary Erin. It was a lovely morning... for a jungle hot and moist sunrise. I felt crappy the whole time. I rolled my already tender left ankle at about 7 miles, kept running, and got home in one piece. Welcome August!
1:23:35 ~8:48/mi.
AP from home
6:10 AM start
85 and humid
Adidas Aegis blk
I got up very early for me. It's supposed to gt to 99 degrees today. And I have to work all day at August Closure. I'm tired and a little sleep deprived. I saw the Monkey out there, as well as Skotty, Megan, and Mary Erin. It was a lovely morning... for a jungle hot and moist sunrise. I felt crappy the whole time. I rolled my already tender left ankle at about 7 miles, kept running, and got home in one piece. Welcome August!
7/31/10 Saturday
Off
I was up all night draining the indoor swimming pool at Reily in preparation for our annual August Closure. I also had to be at work for 8:00 AM.
I was up all night draining the indoor swimming pool at Reily in preparation for our annual August Closure. I also had to be at work for 8:00 AM.
Subscribe to:
Posts (Atom)
