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53 | 60 | 55 | 60 | 60 | 59 | 66 |
Tuesday September 7th, 2010: 9.7 miles
AM: 9.7 miles (68 min) (7:30/pace) hill loop today. we were told to take it easy today, but hill loop is difficult no matter how slowly you run it. i started with a fairly large group and then dropped back because i didn't want to push the first hill loop. there aren't many hilly areas to run in south jersey. i usually run at GCC over the summer because it has mostly rolling hills, but it still doesn't compare to hill loop. i felt a little tired/dehydrated for most of the run, which is my own fault, but i felt better towards the end and i finished the run with southwick. i did some strides after the run.
PM: 0 miles
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Monday September 6th, 2010: 8 miles
AM: 8 miles (59 min) (7:22/pace) just did 3 trails today. i wanted to keep it easy/shady because i had a slight headache throughout the day. i felt pretty good aside from that.
PM: 0 miles
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Sunday September 5th, 2010: 15 miles
AM: 15 miles (113 min) (7:32/pace) wiss ran at the wiss with ivo, dave, golato, and jordan. i didn't feel sore at all when i woke up and i felt pretty good throughout the run. we kept it mostly flat but we ran on one or two hillier parts of the trails. we did 10 strides after the run, including two backwards strides. did some abwork later.
PM: 0 miles
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Saturday September 4th, 2010: 13 miles
AM: 10 miles (63 min) (6:18/pace) alumni race did one nature trail for a warm up and two for a cool down. i didn't really know what to expect before the race and i had no real goal pace. i started off the first half mile pretty slow and then i started to pick it up. i settled into a decent rhythm and just started cruising along. i wanted to catch up to faraz and riccio, but i never made a solid enough move to get up with them. i tried maintaing the same pace for the second mile but i fell off pace a little bit, which is pretty standard. nutterz and avi passed me a little after the alumni hill and i didn't respond well, which is frustrating looking back because i think i could have handled that pace for the rest of the race. i zoned out during the last mile until latenight woke me up by almost passing me at the finish line, but i had enough energy left to out-kick him. overall it was a decent race. i ran 16:34, 30 seconds faster than last year, but i had a terrible race/season last year in xc. i think that i definitely could have run faster than i did because i wasn't that tired after the race. i'm definitely in much better shape than i was all of last year and i think i could put together a few good races this season.
PM: 3 miles did an afternoon shake out with ivo and dave. my legs felt really stiff in the beginning but i loosened up towards the end. my right calf still feels tight, but it didn't bother me during the race and its not as bad as it was a few days ago.
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Friday September 3rd, 2010: 6 miles
AM: 6 miles (49 min) (8:10/pace) ran two nature trails with a decent group and then tacked on a little extra with peter. although i want to see what i can tomorrow at the race, i don't want to decrease my mileage too much. i felt pretty decent, although my right calf is still pretty tight.
PM: 0 miles
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Thursday September 2nd, 2010: 7.5 miles
AM: 7.5 miles (58 min) (7:16/pace) ran three nature trails with peter, sandy, and timschoch. i felt ok in the beginning of the run, but the heat and workout from yesterday caught up to me in the last mile. my right calf was really sore, probably from the awkward running during the 800 grass loops yesterday. it should be fine by alumni.
PM: 0 miles
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Wednesday September 1st, 2010: 7 miles
AM: 7 miles (56 min) (8:00/pace) did a two mile warm up and a mile cool down barefoot. the workout was 2xalumni with 90 seconds rest and 4x800m grass loop with 60s rest. i felt pretty good for most of the workout. i felt a little tired during the last interval but everything else was decent. i got a blister on my right heel midway through the second alumni interval and that was aggravating for the rest of the workout. to lessen the blister pain i started running on my toes for the 800 loops but that started to wear on my calves pretty quickly so i started running by striking with my heel first on my left foot and running on my toes for my right foot, which is extremely awkward. aside from that, not a bad workout. i was still able to hit all of the times with my group and i felt pretty good while doing it. i'm definitely in much better shape than i was last year and i can't wait to see what i can actually do during the season.
PM: 0 miles
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09-01-2010