Came across this fairly popular song (4mil on youtube) the other day and since I can’t stop saying “Yeeeaaaa, straight from the top o ma dome.” I have to post this so ppl don’t think i’m losing my marbles…
Well there honestly wasn’t much to talk about until now. The “lower ab” problem I complained about earlier has turned rotten. Quite frankly there was no good news to speak of and I just didn’t feel like writing completely negative posts.
Here’s my last month at a glance:
2 weeks off, just fooling around, living life, enjoying food and sleep.
first run back, 50 minutes, didn’t feel good to start and was quite achy in the lower ab area toward the end. for 48 hours afterwards though, my injured area (now identified as groin/lower-adductor) was really quite sore. This wasn’t an injury that was going away with rest. Continue reading »
What up all!
Well, it’s been a good long season for me, but with surprisingly few races. I think I only ended up running a baker’s dozen.
Here’s how it broke down: Continue reading »
After taking Monday and Tuesday completely off, not a single step of running, I was curious as to what the effect would be, and, predictably, I was itching to get out the door for a workout today. The goal for me today was pretty simple. I was going to run a workout that should tell me what kind of shape I’m in. The effort wasn’t supposed to kill me but it wouldn’t be pleasant by any stretch. The workout is the same one I ran on May 8th and you can find rational behind it there.
Briefly, it is a “russian”1500 split into 800, 400, 300. Rest after the 800 is 90s and after the 400 is 45s. Goal paces are 1:59, 58, 41. which would be a 3:38 total time. The reason being, I’m pretty confident that I can run whatever time I hit in this workout in a race. Continue reading »
Well there’s not much to it. Either I’m going to try and get in a few fast races or I’m going to take my two week break now. Either way, there’s no need anymore to run every day. Something I was kind of clinging to before nationals. So… Today I took a break. Watched some fireworks. Threw a football. Played ping-pong. Felt good.
Body not feeling too bad after the workout yesterday, despite getting up at 7:30, the earliest yet since my return to EST. Headed out to North Chagrin with Clay and Lisa knowing that 80 minutes easy was on the docket.
11 miles easy
I was a little suspicious about how my body would react to 80 minutes but I really want to hone in on what’s possible with this abdominal injury, which is basically the muscle you use to cock your hips forward (considered good running form). Continue reading »
Well it’s been 4 weeks since I’ve felt the heat that settled on Chagrin today. Got into the 90s for the first time this summer and the humidity was cranking up. I was feeling antsy though in our AC house and by 5:30 I just couldn’t wait any longer. I hopped in my VW Beetle and drove to the CFHS track. Today’s workout was born out of a lack of any personal idea about what to do. I have one workout left this year by my design and I’m going to run it on Tuesday. Tuesday is too far away though for me not to do anything today.
Missed my 7:30 alarm to go run with Clay by two and a half hours… The alarm was only set to work on weekdays. Feature or flaw?
3 miles. Sad and solo.
Glutes a little sore this morning. Good kind. Thinking maybe I’ll do a workout today…
Was considering doing an afternoon session today but ruled against it in favor of sunshine and butterflies.
4 miles in the AM
And that’s. about. it.
Also getting back on to EST… which sucks…
Went out to the polo fields with Clay to run a 6k tempo. The course was a 1500m (exactly) loop so the splits are naturally in 1500m. For reference, 4:48 is about a 5:10 mile which is what we were shooting for.
1.5 miles warmup. Flats on. Leg swings
6000m tempo (4:48, 4:51, 4:41, 4:39)
2 mile cooldown
Trying to get back to my explosive speed-building ways.
3 miles + Plyos/Balancing
Got out at 10AM this morning for an easy 3 around South Russsel Park. After that I got out our only barbell (50lbs) and did some dead lifts and squats. Fast as I could. 1 legged squats followed and then more balancing.
This is a real gem of a website
Here’s a sample:
Did a light run with Clay this PM.
Drills + Balancing
The big thing today was a re-introduction to hip/glute/balancing drills as well as my first abs routine in like a freakin month. Problem is, my lower abs STILL hurt. I hope it’s at least gone by the time I’m done my two week break in August…
Also my first pullups and curls in a long time.
Back in Ohio. Sleep schedule screwed. Legs achy. Lower abs still unpleasant. Why not just get out and run hard?
It turned out to be a good idea. We started at 6:15 pace and picked it up as we progressed, ending around 5:30 effort.
7 miles (6:15 -> 5:30 effort)
I didn’t do too much extra stuff. Hopefully I’ll find some time for that tomorrow and really get back into a good routine.
WTF is this?
This is my little space in which to play. I ramble about what it's like to...
· Run a 3:58 Mile | 3:39 1500m.
· Build sweet websites.
· Live in
Santa Cruz, CA
· be convicted of grammar crimes.
If you're intrigued...
This is what to expect.