JRags - Week 10 - Another very solid three weeks in the books (logs).

Sundae Sunday!

Monday:
AM - home to work. felt very good probably because of a good nights sleep.
PM - lakes from baronian to gantch with lena, ran around gantch looking for ethan, then 20 minutes barefoot on the diamond. felt really good. uptempo tomorrow

Tuesday:
PM - decent uptempo with jerz nick and brunk down the bike path, then along 60 toward waltham, then back sort of belmont or something. jerz and brunk got rolling a little earlier than i was ready for, so didn't feel so hot the first mile or so of the uptempo. splits were faster than i would have liked. borderline of "working out" instead of just "working"
7:41 6:49 6:50 6:07 5:49 5:38 5:45 6:13 6:38 6:29 7:08 6:37
middle 5 miles in ~29:00 or 29:10. cooled down back to the track, then 4 laps of stride the straight jog the turn pretty fast. strides felt very good even in wet shoes. 400m jog after 8 strides. stretch inside. felt pretty good overall, probably going at pace longer and slower for the next uptempo probably thursday. need to keep good sleep.
http://connect.garmin.com/player/9346928
middle 4.53 at 5:49 pace (29:08 pace)

Wednesday:
AM - to work. felt really good when i woke up the first time, but then terrible waking up for work. decent run in though. finally picked up new ghosts, half size bigger than the last pair. back to 3 shoe rotation, thank god.
great TdF stage today.
PM - didn't feel so hot on the run. dehydrated from the day. lakes to gantch, a mile around the turf, mile around bakery, and a few strides on the track. drills and stretch.

Thursday:
AM - easy to work. felt ok.
PM - reverse cemetery with jerz. both feeling pretty bad. felt pretty good after about 6 at powderhouse, reverse bakery to the track. good to take it easy again. hopefully a good uptempo tomorrow.

Friday:
PM - fells up tempo. much harder on the body in some ways but felt better after. our to short res with brunk and jesse in 22:15, ~4.5 miles up tempo in 26:30 from short res to the steep hill on people eater back to the 3 way intersection on long res and back to short res, then back from there in 24:30. in and outs on the track for a mile in 5:55. felt very good doing strides. form felt good and smooth. stretch and jog back to ossipee.

Saturday:
AM - reverse short res from ossipee after the tour. meant to do strides once i got back, but ran into nick and his dad, so tacked on a few miles with them. felt really good after a big dinner i think, as well as a pretty decent stretch at the track after the uptempo.
barefoot on the turf tonight.
PM - easy shake out with 2 miles on the turf. felt good, but ate a lot today. down week starts now, even though ive started feeling a lot better in the last 48 hours.

Sunday:
AM - slightly easier long run than usual. fire tower with nick and brunk to medford square to cloop. felt decent the whole way, didn't run out of energy too bad like i have the last few weeks. no strides, way too hot.

Last week in this up cycle. 82-79-90 in the last three weeks, so now I'm going into a down week of probably 65 miles or so. I've been feeling pretty good though. The second week was a little dicey because of my enormously inflamed and pussing toe nail and other general aches and pains, but felt good the last few days of this week. Getting in the fells did wonders for my body, I definitely have not been there enough the last month and it's taken its toll on me. Felt great after uptempoing the fells though. Down week of 14 long run and a bunch of 7-9 milers and an easier uptempo, then hopefully back at it for another big 3 week stretch of 90-100 miles with a tempo, 1 and a half uptempos, a long run, and lots of strides/drills/strength.