JRags - Week 11 - Re-charged, Re-vamped, and Re-ady...

C'est le Log:

Monday:
PM - bike lakes with corey and lena. shins felt a little banged up, but felt alright otherwise. felt a little sick waking up, but alright by work. mile of speedmakers. stretch

Tuesday:
PM - mid res with lena and bills. uptempoed from short/mid split along midres to the hill on the one way road ~1.8 miles from baronian. felt decent, stomach bothering me the whole way. did a good job of adjusting to how i felt on the terrain. total 19:xx so probably ~5k of uptempo. not as long as i wanted to go. HR 165 at the end. billy looks to be in really good shape. mile of speedmakers, didn't feel great, then 2 strides in matumbos for fun, didnt feel great. stretch and pedemyrtle.

Wednesday:
AM - to work pretty easy. felt very good after the uptempo. barefoot tonight.
PM - barefoot on the grass for 4, then 4 hard hill strides up hodgdon hill, mile of speedmakers, drills, stretch, and pedemyrtle. felt decent.

Thursday:
AM - to work. felt pretty good, esp early. rained out, much better than 80 and humid.
PM - short res with the recruit from arlington, andrew. felt alright, a little tired. 4 strides and pedemyrtle.

Friday:
PM - effortless uptempo with brunkstopher. felt pretty bad the first mile or so, but started feeling good once we got to the sidewalk at the start of long lakes. uptempoed from 2 to 5 in (6:34) 5:52 5:50 5:53 5:43
really easy until the last mile when the side slope of the road was throwing me off. brunk and i both felt it, overworking the hamstring of the lower side. effortless otherwise. good sign. left post tib causing some pain, so no strides, just drills and a good stretch.

Saturday (a little hung over):
AM - belmont in the morning heat. felt alright, a little tired from not enough sleep. left PT hurting again, but goes away for a mile or so with some ART.

Sunday:
AM - pretty good long run with brunkstopher and nick. worried early that L post tib wouldnt hold up, but it was alright. a little achey the whole way. no hill to horny pond, back second half of long lakes. mile on the track with 4 strides. pretty slow the whole way with a 6:10 surge on long lakes. 6:55 avg with a very slow first 2 miles. weather was very accommodating. stretch and pedemyrtle warm up.

A pretty good down week with a solid uptempo on (sch)long lakes friday. 68.5 on the week. I'm definitely recharged in preparation for what should be the biggest and hardest 3 weeks of the summer: Phase 2.1. This should be similar to these last 3 or 4 weeks, with a few changes.

1) Going ballistic. No, that doesn't mean getting angry. I think it's about time to take our strength to more power development from the stability we were doing. Pedemyrtle is good for stationary hip and upper leg strength, but we're not competitively wall-sitting, we're running. Now that we have that raw strength, we can start putting it to running-work by incorporating dynamic strength like bounding, hill strides, and plyometrics. In the next few days, I'll come up with a whole post-run routine that touches on everything: a dynamic stretching warm up, drills, bounds, plyos, and strides in some easy simple progressive package.

2) More miles. This is a given in terms of my running. I held up fine in my up phase and felt like shit in the down week. My doubles have definitely taken away from my afternoon runs so far this summer, with the exception of the uptempos. I'm going to take those extra few miles and make most or all of my afternoon runs 8-10 miles on easy days. No doubles on uptempo/tempo days. This should put me between 95 and 105 a week for the next 21 days.

3) More stretching. I just feel like a dead tree branch when I wake up in the morning.

4) More (good) foods. I'd rather be 10 pounds overweight by mid september than be 1 pound underweight and know that it negatively affected my recovery. Work and recovery is all that matters right now, not being "the lean wolf" yet.

5) Seeing Harry Potter 6, painting my mural, more parties at Jen's house, more beer, more paychecks, buying textbooks, doing laundry, and getting my fucking shoes from RoadRunner already.