Hills

Hill repeats on the W Fairmount Park hill between Sweet Briar and the Civil War Memorial. Probably 6+mi all told? Biked 10min at Pottruck to loosen up.

Sweetbriar

Did an easy, slow Monday run: Thornton Manor to W River Dr to Sweetbriar to 34th to Pottruck. Then lifted upper body.

NCRT

Did my long run with Tita and Ahmad at GP Falls SP. Went nice and slow, and covered about 11.2mi, according to trail markers. So 88min = about 8min/mile pace.

End of Week

I kind of overdid it with the lifting on Wednesday (good rule: don't lift as much as you used to lift whilst training for EUSA Championships!) and spent the rest of the week shuffling around and grimacing. Not good.

Thursday: ran for 25min, maybe 3.5mi + bike.

Friday: biked the Loop. I was debating taking a genuine rest day, but it felt good to get out and stretch.


Saturday: ran a slightly longer variant of the Dru Hill / Hampden / JHU / Charles St loop in Baltimore. The map is from December. I think I did an extra mile up Keswick near the top.

Pottruck

3mi run, full leg lifting circuit (hurts!) + bike.

PM: Pottruck Speedwork

I was not excited for this workout, but after the warmup, all my sluggishness melted away.

2mi in 14:15, then 4x800 in ~3:10 each, then 1mi cooldown.

Early Week

Monday: 4mi run + a short cooldown + upper body circuit.

Tuesday AM: Between 3-4mi early morning run. Speedwork to come...

SuperLoop

It's Sunday, which means running long. I was kind of stiff all weekend and wasn't really looking forward to this. But after the first 30 minutes it wasn't so bad. I believe this slightly-longer-than East Falls loop is ~13mi. Took me about 100 minutes, which is about right.

EndOfWeek

Friday: 3mi on the mill, full upper body circuit + bike.

Saturday: woke up and beat the heat by running W River Dr/Sweetbriar/Girard/Lemon Hill/Parkway/22nd. I think this is 6mi.

Pottruck x 3

A solid first week of training.

Tuesday: 35min tempo followed by leg lifting circuit + biking.

Wednesday: Easy 3mi followed by upper body lifting + biking.

Thursday: Easy 3mi followed by 3mi pace + biking.

Catching Up

Been to Chicago and back in the last week.

Tuesday: woke up at 6 and did a 4mi run before packing up Cara's stuff onto a Penske truck; also did an afternoon 3 at Pottruck.

Wednesday: was zonked after driving through the night to Michigan. DNR.

Thursday: Ran in Chicago from SurfHaus down to the LaSalle Bridge and back. I think this was 5-6 miles.

Friday: Antsy for a longer run. Did 9.25mi down to the Bean and back.

Saturday: Did a quick 4.5mi run around Belmont Harbor

Sunday: Ran long (1h20m), 11.3mi up to Foster Ave, then back down to Grant Park where met Cara and Julie for Chicago Blues Festival.

Monday: Legs were sore. Did an easy 2.5 on the treadmill, then 15min on the bike. Hoping for Strawberry Mansion tomorrow.

17 weeks to Chicago. Back on the Higdon program now.

Pottruck

Did a hair under 4mi on the treadmill, then a quick leg lifting circuit before rushing off to Pico de Gallo for dinner.

Arizona

Week of vacation, and not much running.

DNR Friday, Saturday.

6mi in Tempe on Sunday morning plus a long hike in Sedona.

DNR Monday.

4mi Tuesday AM.

4mi Wednesday AM, 6mi PM.

DNR Thursday.

DNR Friday, hiked up into Superstitions.

Tried to run on Saturday, but was zonked and had a splitting headache.

Back to Philly yesterday, rainy US Grant run in evening.