Sunday, December 5, 2010

Week 5: Intro to December

Weekly WrapUp:

Time: 2:40:50
20.95 miles

Week 5, the post Thanksgiving miles, and the visit to get the knee checked out!

: Pre-Weather Run

Time: 31:35
Distance: 4.05 miles
Pace: 7:48

Slow post-weekend run and taking it easy till I hit up the doc on Wednesday

Tuesday: Pre-Rain Easy 3

Time: 23:09
Distance: 3.08 miles
Pace: 7:31
the Route

Wednesday: Rounder5!

Time: 38:16
Distance: 5.01 miles
Pace: 7:38
the Route

Well today I hit up the SportsMed doc @ GreenApple SportsMed to check out the ole hip/knee; as I thought nothing serious just a little compensation that happens everytime I switch from cycling season to running season. A week of slower, quality runs, without much tempo pick-up a few sessions and strengthening exercises and I will be back at it hard. Nonetheless, the best news of the day was no news and hearing Dr. Duffy say keep on logging the miles, just slow the pace down a bit and let it work itself out.

Thursday: PaceTres = (Comfortable Pace +15) Goal: Negative Splits

Time: 22:09
Distance: 3.05 miles
Pace: 7:15 (splits; 7:26, 7:17, 7:03)
the Route

Day 2 of the FSM appears to be giving me a bit more comfort. Today was a test to go out and speed up the pace, yet keep the distance low. I was pretty happy, wanted to bite off a bit more on mile 1 and then hone in on 15 second negative splits from there out.....wasn't quite there.


Time: 45:41
Distance: 5.76 miles
Pace: 7:56

Today was a slow day, after yesterday's kick into negative splits and a round of laser on the knee it was a bit tight; so took it easy and just logged a few miles. Probably take the bulk of the weekend off and kick it next week.

Saturday&Sunday: Rest the Knee!

Run For the Kids Charity Night @ the Gin Mill, January 8th 7pm -- Until?...........more details soon to come!

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