13 miles, easy
45 degrees, cloudy
Met with Bain for a long run at Riley's Lock. Great to catch up with him.
2.13.2011
Catching Up...
Running through January was relatively uneventful. The winter wasn't too disruptive aside from Thundersnow Commutageddon, there were no races, and only a few workouts. Here are the highlights:
1/23: 15 mile progression run with Dickson, Sam, and Matias, with splits:
7:59; 7:19; 6:57; 6:54; 6:48; 6:45; 6:42; 6:52 (turnaround); 6:37; 6:31; 6:24; 6:16; 6:10; 5:53; 5:46
2/1: Workout on my own at Hains Point, nearly attacked by a red fox. 5 min, 4, 3, 2, 1, 4, 3, 2, 1.
2/9: Track workout at BCC after several weeks of being snowed out: 5x1200m. Splits: 3:53; 3:51; 3:49; 3:47; 3:42. Thanks to Ban for helping me through these.
2/11: Turnover-focused workout with Dickson and Dave: 5 min, 3:00, 2:30, 2:00, 1:30; 1:00; 5x 30 sec. I followed up by going to the gym and doing core work and squats.
1/23: 15 mile progression run with Dickson, Sam, and Matias, with splits:
7:59; 7:19; 6:57; 6:54; 6:48; 6:45; 6:42; 6:52 (turnaround); 6:37; 6:31; 6:24; 6:16; 6:10; 5:53; 5:46
2/1: Workout on my own at Hains Point, nearly attacked by a red fox. 5 min, 4, 3, 2, 1, 4, 3, 2, 1.
2/9: Track workout at BCC after several weeks of being snowed out: 5x1200m. Splits: 3:53; 3:51; 3:49; 3:47; 3:42. Thanks to Ban for helping me through these.
2/11: Turnover-focused workout with Dickson and Dave: 5 min, 3:00, 2:30, 2:00, 1:30; 1:00; 5x 30 sec. I followed up by going to the gym and doing core work and squats.
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