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.
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