Pottruck

Day #2 of the new plan.

Treadmill: 2mi warmup with a few pick-me-ups to get the pace going. Then 3x1mi repeats in 6:18, 6:15, 6:12 with 2:30 walking / jogging between reps. I am not sure I believe those numbers (miscalibrated machine), but I was working hard. Maybe it was all the sugar I consumed in the afternoon.

Stepper: just a cooldown from running.

Weights: Full leg lifting circuit.

Jump: three quick sets with the rope.

New Plan

Treadmill: 2mi easy warmup, stretch, 2mi in 13:20, .5mi cooldown.

Stepper: 20min.

Jump train: 3 of the ancient volleyball circuits.

VB: Pigs win! (IM quarter-finals.)

Catch up

Saturday: went to swanky MAC gym with Ahmad down near the INNER HARBOR. Ran 3mi on the treadmill, a little stepper, then full leg lifting circuit.

Sunday: Ran the 8-9mi loop through the zoo, down to the Avenue, around JHU, and back down Charles to North.

Monday: biked Hunt Valley to Wilmington = about 75mi with a detour near Newark.

Monday evening (yes, not sane): ran 1.5mi to warmup, then JeRM circuits.

Holiday

Thursday: nothin' but a short walk at Robert E Lee park.

Friday: biked to Monkton = 30 miles.

Week 0

Tuesday: Ran 3mi, easy, on the treadmill at Pottruck and then did full JeRM circuits. The recovery run is a beautiful thing.

Wednesday: Biked to Baltimore, kinda. The full thing would be close to a century, with about 30-40 miles through urban sprawl. I don't like urban sprawl, and biking 100mi a few days after running a marathon is probably stupid. So I took SEPTA to Newark, DE and then biked to the Baltimore light rail stop at Timonium. That turned out to be exactly 60 miles, and was about all my legs could handle. I'm not sure I could have handled any more hills.

Last week.

Can't remember everything...

Tuesday: 4mi?

Wednesday: 4mi again, with 3x800m?

Thursday: 2mi + IM VB game

Friday: rest

Saturday: GAPSA VB tournament with Pigs (won!)

Sunday: 13.1mi with Blitzer and ~15,000 strangers through CC, W Fairmount Park, ending back to the Art Museum in 1:45:00 even. Followed immediately by 13.1mi with ~6,000 strangers out Kelly Dr to Manayunk and back in 1:49:45. Total: 26.2 in 3:34:45.

Monday: biked 30 min at Pottruck.

Race week!

Pair of workouts on Sunday and Monday, both felt easy: a ~12mi East Falls Loop from/to Pottruck in 1:27, and an untimed 6mi+ easy out-and-back from home to a little past Sweetbriar.

I don't feel like I'm peaking in the same way that one does after a good, hard training cycle and a taper, but my body is not hurting either. Sunday will be interesting.

Taaaapeeerrring

Sucks! Well, this one isn't so bad. My peak distance on this multiple marathon plan was that 17 miler last week, so there ain't much to taper off from. But still trying to avoid bottoming out.

Thursday: easy 4. Starting to feel a chest cold come on, uh oh.

Friday: absolutely zonked. Came home and napped until beer o'clock. DNR.

Saturday: 1hr on the Montgomery Loop, cut short with a trip to TJ's. Looks like that's about 8mi on the nose.

Treadmill / Columbia Bridge

Warmed up for 2mi on the treadmill, then did 7.5mi run out to Columbia Bridge and back. Then JeRM circuit. Total: 9.5mi in 1h8m??s. Am good and tired now.

Trifecta

Morning: 1hr spin out pleasantly lost in W Fairmount Park hills and beyond. Stumbled on Ford Rd eventually, came across Strawberry Mansion, and home by Kelly Dr.

Early Evening: Pigs VB game.

Later Evening: Loop up river path to Lloyd Hall, back around Art Museum and down 22nd in 27.1x (is that possible? I think that's 4mi. Must be a little short.)

Pottruck

Ran 4mi on the treadmill, then full JeRM circuit.

Back in tha Illadelph

Friday: something more than 3mi before dark. pushed the pace a bit.

Saturday: spent the morning closing up Haverhill and the evening driving Lola down. DNR.

Sunday: East Falls Loop, a bit faster than usual: 41m to the bridge, then did a tad faster than 7:15 pace back to the Art Museum where the clock was at 1h12m. Took it easy from the Parkway back to 22nd & South for 1h23m total. I'm not sure if I should have run longer. Having just done 17 on Wednesday, I didn't want to get an overuse injury, and after not running much the last few days, pushing the pace was what I felt like doing. Hmm. Just not going to question it. It was a fun run.

Got out too late to run with Blitzer and Pavol, but saw Pavol running CCW (I usually do the Loop CW--like to get through the W River Dr part first) on the little hill going up to the bridge.

The Railyard

In which Nate pays entirely too much for a day pass to a gym with ca. 1970s equipment.

Was feeling creaky after Wednesdays long run so wanted to do something to let my legs recover. Drove up to Woodsville and ran across the river to Wells River, then down Rt 5 to the Round Barn. 18m30s out, 17m50s back for 5.25mi total. Then biked 20 minutes at the gym and did a full JeRM circuit.

Am feeling slightly better about the week. I can still get above 50 with a Piermont River Rd tempo run today, and an hour or so tomorrow.