AM: 7 miles easy plus strides
PM: 45 min. elliptical, core
11.30.2007
11.29.2007
Nov. 28
AM: 60 min. elliptical w/ 5 x (6:30 on/:90 off)
PM: 8 miles easy with Fleg
Ran with Fleg after work in the cold and dark through the Chevy Chase neighborhoods. Solid cross-training workout in the morning.
Looks like I'm headed to Ohio to run an XC 10k at U.S. Club Nationals weekend-after-next. I didn't think I'd be ready by now, but given my race on Thanksgiving, I'm not quite as rusty as I thought I'd be. I'm flying out next Friday after work, racing Saturday afternoon, and then driving back Sunday.
I've done a little research on the course, which is near Cincinnati. It's as flat as a pancake (looks like they put in hay barrels to slow it down--sort of like the boxes at Arkansas' Chili Pepper course). However, if it rains on the days leading up to it, the course could be sloppy.
Sure enough, it's supposed to rain--and possibly snow--on the days leading up to the race.
PM: 8 miles easy with Fleg
Ran with Fleg after work in the cold and dark through the Chevy Chase neighborhoods. Solid cross-training workout in the morning.
Looks like I'm headed to Ohio to run an XC 10k at U.S. Club Nationals weekend-after-next. I didn't think I'd be ready by now, but given my race on Thanksgiving, I'm not quite as rusty as I thought I'd be. I'm flying out next Friday after work, racing Saturday afternoon, and then driving back Sunday.
I've done a little research on the course, which is near Cincinnati. It's as flat as a pancake (looks like they put in hay barrels to slow it down--sort of like the boxes at Arkansas' Chili Pepper course). However, if it rains on the days leading up to it, the course could be sloppy.
Sure enough, it's supposed to rain--and possibly snow--on the days leading up to the race.
11.27.2007
Nov. 27
AM: 75 min. pool run w/ 4 x (6'/4'/2') on 1:00 recovery
PM: 45 min. elliptical
This, I hope, was my last pool run for a really, really long time.
PM: 45 min. elliptical
This, I hope, was my last pool run for a really, really long time.
11.26.2007
Nov. 26
AM: 7 miles easy recovery
PM: weights, core, stretching
Yesterday's run didn't come without a price: my legs felt like someone had beaten them with a sledgehammer this morning, especially my quads. The foot felt OK, however, it was just the rest of me that gave a collective "what the hell, man?" when I rolled out of bed this morning.
I should have expected this. My longest run in two months, plus lots of hills, and then stir in a little progression run on top of that--yeah, I could see how that might make me sore.
PM: weights, core, stretching
Yesterday's run didn't come without a price: my legs felt like someone had beaten them with a sledgehammer this morning, especially my quads. The foot felt OK, however, it was just the rest of me that gave a collective "what the hell, man?" when I rolled out of bed this morning.
I should have expected this. My longest run in two months, plus lots of hills, and then stir in a little progression run on top of that--yeah, I could see how that might make me sore.
11.25.2007
Nov. 25
AM: 14 miles long/progression over hills
My first long run in about two months, and my last run while home in Atlanta before my flight back to DC this evening. My foot, in addition to everything else, felt just fine. The progression run isn't rocket science. It's just a run split up into thirds: easy, moderate, and finishing hard. The last third starts to feel pretty uncomfortable, and the hills did a good job today of mixing up effort and intensity. The pace of the overall run ends up being roughly around marathon pace.
My first long run in about two months, and my last run while home in Atlanta before my flight back to DC this evening. My foot, in addition to everything else, felt just fine. The progression run isn't rocket science. It's just a run split up into thirds: easy, moderate, and finishing hard. The last third starts to feel pretty uncomfortable, and the hills did a good job today of mixing up effort and intensity. The pace of the overall run ends up being roughly around marathon pace.
11.24.2007
Nov. 24 (45 miles/week plus 6 hours cross-training)
AM: 90 min. elliptical w/ 10 x (4:00 on/1:00 off)
PM: 5 miles easy/moderate, stretching
Probably stayed out too late last night with my friends in Atlanta--I had definitely had some Friday-night sins to purge this morning. I really tried to crank it in the morning cross-training workout, pushing my heart rate way up there. I felt great afterward. Fortunately, there are multiple recorded species of hummingbirds and small marsupials that have a higher tolerance for alcohol than me, so I'm pretty good about not overdoing it when I actually do opt to stay out late. Typically a long, hard run or hard workout is exactly what I crave the morning after a long night out, and it rarely fails to return me to some sense of normalcy.
I suppose "overdoing it" is fairly subjective, especially regarding the consumption of alcohol. Let me put it into personal context: while I was cooking Thanksgiving dinner with my family on Thursday, I casually drank about a glass and a half of champaign. Shortly thereafter, I had to step out of the kitchen and take a seat, and before long I was dozing on the couch, while the turkey had yet to even come out of the oven.
Some names I have been called in the past, including last night: "cheap date"..."lightweight"..."pretty lame." Those are all more or less accurate. I've accepted this.
PM: 5 miles easy/moderate, stretching
Probably stayed out too late last night with my friends in Atlanta--I had definitely had some Friday-night sins to purge this morning. I really tried to crank it in the morning cross-training workout, pushing my heart rate way up there. I felt great afterward. Fortunately, there are multiple recorded species of hummingbirds and small marsupials that have a higher tolerance for alcohol than me, so I'm pretty good about not overdoing it when I actually do opt to stay out late. Typically a long, hard run or hard workout is exactly what I crave the morning after a long night out, and it rarely fails to return me to some sense of normalcy.
I suppose "overdoing it" is fairly subjective, especially regarding the consumption of alcohol. Let me put it into personal context: while I was cooking Thanksgiving dinner with my family on Thursday, I casually drank about a glass and a half of champaign. Shortly thereafter, I had to step out of the kitchen and take a seat, and before long I was dozing on the couch, while the turkey had yet to even come out of the oven.
Some names I have been called in the past, including last night: "cheap date"..."lightweight"..."pretty lame." Those are all more or less accurate. I've accepted this.
11.23.2007
Nov. 23
AM: 30 min. stairmaster
PM: 8 miles easy recovery, core
Got in a recovery run with my old buddy Fellows, who I ran with in high school and during some of the summers in Atlanta in college. I took it nice and easy on the back trails on the Chattahoochee River (one of my favorite running haunts in Atlanta), just shaking the legs out. The downside to not running hard in two months is that my legs are ridiculously tight today.
PM: 8 miles easy recovery, core
Got in a recovery run with my old buddy Fellows, who I ran with in high school and during some of the summers in Atlanta in college. I took it nice and easy on the back trails on the Chattahoochee River (one of my favorite running haunts in Atlanta), just shaking the legs out. The downside to not running hard in two months is that my legs are ridiculously tight today.
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