It's been quite some time since my last post, and I must admit that I have missed doing this. I wanted to record my experience running in Barcelona, which was AMAZING! A runner can't ask for a better training environment, (excluding altitude training in Colorado) low humidity, mountain terrain, and ocean.
Since I'm back in the states, I figured I'd do the same with my stomping grounds and the place where I developed as a runner - Rock Creek Park
Let's ramp up this training :) At this point, I have a decent base. I have logged in an unofficial 30-50 miles per week (+- 5 miles) for the last two months, and for the last year truly enjoying running, maintaining a 3-5 day per week running schedule.
Monday - 7/28
Mileage - 0
Time/Pace -
Comments - Travel day. Driving from Mass
Tuesday - 7/29
Mileage - 7.5
Time/Pace - 55min/7:25 pace
Route - Roots on Indian Hill
Comments - This route is a new one this year. It was introduced to me by my buddy Dave Magida, who trains with the GRC. I find that when trying to ramp up mileage and threshold, one of the best things to do is to hit the hilly trail. This will help you hold on during those dreaded track workouts, at least its the idea. My ankle is still a bit twisted and banged up from last week, so I reserve my stride on the downhill.
Wednesday - 7/30
Mileage - 8.5
Workout* - 2.5 mile warm-up (7:30 pace)
1 x 2400 (5:17 mile pace) (400 meter rest)
1 x 1600 (5:16 mile pace) (400 meter rest)
1 x 1200 (3:50) (400 meter rest)
1 x 800 (2:27) (400 meter rest)
1 x 400 (68)
First real workout on the track in sometime, and as always working out with the GRC is interesting. These guys are always getting faster. I feel that I'm in pretty good shape (all that base work), and should be able to improve in the next month or so, given that I stay injury free.
Thursday- 7/31
Mileage - 8 miles
Time/Pace - 57min/7 - 7:25
Route: Horse Trail Opening
Comments: Legs feel like Jello, so the first couple of miles extremely easy, then eased into 7:15 - 7 min pace. My left knee took some hits from the added activity and is feeling a little tender, also, my ankle is in the shits STILL from the other day's tumble.
Friday - 8/01
Mileage - Fat 0
Time/Pace - n/a
Route - n/a
Comments: 4 x 20-23 push ups, 4 x 30 - 40 sit ups
Saturday - 8/02
Mileage - 10 miles
Time/Pace - 65 min/7-6:45
Route - Beach Drive Extravaganza
Comments: Little blowted from the previous night's (or morning) chicken wing craving. I was accompanied today by Carla, her friend Claudia and husband Juan Carlos on bikes while I ran beside. This was an out-back run...gradual uphill for the first 5 and then, yes, gradual downhill for the last 5. Knee is feeling ok, and ankle is not giving me problems.
Sunday - 8/03
Mileage - 0
Time/Pace - n/a
Route - n/a
Comments: Sunday nothing
Weekly Total: 34 miles
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