Sunday longrun- 13.43 mile

Last friday i woke up early and did an easy 5 in a windchill that was 1 degree. Totally awesome. That was sarcasm. That gave me about 42 miles total for last week. Me and the special lady friend went up to Massachusetts then on friday to spend the rest of the weekend with her family which was a very nice change of scenery from ny. Yesterday was a rest day and today after i got home from MA I went out for about 13 and a half miles. i ended up running the whole thing in 1:34:30 for a 7:02/mile pace. I felt pretty good, although for the last couple miles my back was pretty sore and my legs were a little sore as well, but I certainly could have kept on going.

2 day update. Long run and Speed Workout

Yesterday I did an easy 7 at about a 7:00/mile pace.

Today I did a 2 mile warmup. Headed down to the track in Red Hook. I did 4 x mile intervals at a 5:48-5:51 pace with a 400 meter recovery jog in between each one. 2 mile cooldown for a total of 9 miles for the day. My achilles felt fine today which was a big relief. It was a bit of a slog getting through all 4 intervals, but in the end I felt alright.

7 mile long run

I did 7 miles in about 48 minutes today for just shy of a 7 minute pace. My achilles is still a little sore, but otherwise everything was fine.

Long run Day 13.75 miles

I went for my long run of the week today. My plan was just to run down a stretch of Brooklyn that I had never ventured into and at 50 minutes to turn around and come back. So I went up to Prospect Park and made my way to Coney Island Ave where I ran down until Ave. U, hooked left, went up to Ovean Ave and took that back to the park and home. Coney Island Avenue isn't really the prettiest part of brooklyn to run through, but nonetheless, its always pretty awesome to see parts of the city i have never seen before.

My legs felt pretty beat up for a lot of my run, which was a bit of a surprise. Around mile 10, I actually had to stop and walk for a couple blocks because I got a really intense pain in my Achilles, which I really hope does not become an ongoing problem. After walking for a little bit, I slowly began up again and made it home. The run came in at just about 13.75 miles, which I did in about 1 hour and 38 minutes (i stopped my watch for my walking period). That put my pace at about a 7:09/mile. I'm going to take tomorrow off, and I think I am going to play the rest of the week by ear with my achilles. If it is the start of some form of tendonitis, I want to make sure I don't over work my body to put me in a bad situation in the future.

Here's the route for the day.

5 miles easy recovery day

5 miles in about 36 minutes for a 7:12 pace. Nice and easy which is what I needed after yesterday. My legs felt pretty heavy today, but everything went ok. Tomorrow is a much needed day off. All said and done, I got in 45 miles for the week.

2 day update: 6 mile easy run and 10 mile workout

Yesterday I went on a 6 mile easy run. I did a loop from my house, around prospect park and back home to get 6 miles in at just about 42 minutes for a 7:00/mile pace

Today I originally had meant to go to the track in red hook, but decided I would rather just run instead. So I with the aid of mapmyrun aka the best website ever, i figure that i went for an easy 2 mile warmup, then i blasted out 2.5 miles at a 6:02/mile pace, then I did about .8 miles easy as a recovery, follwed by 1.3 miles at just faster then a 6 minute pace, followed by 2 miles easy as a cool down. All said and done I got about 9.7 miles in. Totally awesome.

3 day update

again...getting lazy here.

friday i went for an easy 5 miles.

saturday i took the day off.

i had planned on doing my longrun on sunday, but a day filled of freezing rain made me reassess, as i figured spending almost 2 hours in the rain was a good way to get sick. so instead on saturday i just did an easy 4.5 miles. i pushed the longrun back a day and went out for 15 miles yesterday. the weather was pretty damned amazing. almost 50 degrees. i started out feeling a little draggy, which i am going to go ahead and attribute to mine and my roommate danny's decision to go to the jakewalk the night before for gin martinis and beers. but finally around mile 6 or 7 i started feeling normal. i ended up doing a total of 14.92 miles in one hour and 42 minutes for a 6:50/mile pace. i do believe this was the longest run i have completed post ny marathon.

here's the longrun from yesterday.

6.9 mile longrun

I did my oft run loop through the promenade and dumbo into fort greene, by the park, and back home. It ends up being 6.88 miles according to mapmyrun. I finished in just about 46 minutes for a 6:40/mile pace. I felt a little draggy. Especially around miles 4 and 5. I think that's just after effects of yesterdays workout.

Speed Workout - Hill Repeats

Did about a 2 mile warmup.

Went over to Prospect Park and did some hill repeats on the big hill on the northeast end of the park. I don't know exactly how long the hill is, but when i'm going at what feels like a good 5:45/mile pace, it takes me about 1:55 to get from the bottom to the top. So I did 6 repeats of the hill, with a slow jog back to the bottom for recovery.

Finished with a 2 mile cool down.

My legs were a little rickety, but overall everything felt fine.

whoops.

man, i've been really lazy with this since the ny marathon. i took it pretty easy for a couple months after the marathon. now i'm a few weeks into training for the boston marathon which is on april 19. so, i'm going to try and get back into updating this everyday as a training diary. this week, i went on my long run on sunday. 13 miles in about 90 minutes. i believe this is the longest run i have completed since the ny marathon. all in all, everything felt pretty good. my main enemy was the weather. i was smart enough to run a course that made my last two miles against the wind. training in the winter is slightly less then ideal. yesterday was a rest day. today i did an easy 7.25 mile loop over the brooklyn bridge and then back over the manhattan bridge. took about 49 minutes. i felt fine the whole time, except i kept burping up the bbq i had for lunch from the smoke joint in fort greene, which is delicious by the way.

i'm hurting for some new good music. any help?