Thin air and sore ribs.

Sun, 10/30--I was supposed to compete in the River to Creek Relay, which I did last year.  On account of my sore ribs, someone stepped in for me.

Ran over 12M today! Went to the YMCA with my wife.  Ran 6.5M (2M on the track in 15:15, 1M on the treadmill in 7:52, 2.M on the track in 14:00, 1M in 7:52 on the treadmill).    Then, did in reverse the 6.2M run I've taken to the YMCA.  46:40 for the 6.2M.  12.2M!

Sat, 10/29-I went to Goose Creek Park to do some Yasso-style 800s on this cool 50-degree morning.  I started at 10:30 AM.  I jogged the mile down to the park and stretched for about 12-13 minutes.  My repeats began at about 10:50 AM.  The plan was to do 8x800 in 2:40 or better, with a 2:40 rest.  I started from the bulletin board and stopped at the opposite exit, for a full .49M; we'll call it an 800! 
2:40
2:39
2:38
2:37
2:36
2:36
2:36

2:26

Fri, 10/28-took off

Thurs, 10/27-5M

Wed, 10/26-5M

Tues, 10/25-Got up at 4:45 AM and went to Henderson, even though I arrived late from the airport and didn't get into bed until close to 1:00 AM.  Warmed up for the 6-8 x 800 (with 200m jog-rest).  Ran part of the first one and felt awful  Bagged the workout.

Mon, 10/24-Montana.  Ran about 5.5M-6M.  Thin air and sore ribs.

Sun, 10/23-Montana.  Ran 4.5M beginning at 5:50 AM. Thin air and sore ribs.

Sat, 10/22-Montana.  Ran 3M beginning at 7:10 AM.  Thin air and sore ribs.

Fri, 10/21-Montana.

Thurs, 10/20-Montana.

I was writhing in pain and could barely breath

Wed, 10/19-I am taking yet another day off.  My ribs are still to sore to do anything.  This really sucks!

Tues, 10/18--I took off today to try to expedite healing.  I should probably go to the doc, but I don;t think there's not much to do for a cracked or bruised rib.

Mon, 10/17--At 5:40AM, I went for a 5M run in about 7:30/mile pace.  While coming up Shiloh Road, I tripped on some kind of wire.  I crashed hard to the street, injuring myself pretty good.  In addition to being scraped up on my legs and hands, I damaged my wrists and may have cracked a rib.  I was writhing in pain and could barely breath.  I walked from close to the main entrance of Rustin HS to Farm Lane.  I then jogged slowly from Farm to Stable to Ashley to home.  The total distance was about 4M.  

Sun, 10/16.  Ran pretty easy 5M in just under 38:00 and headed out at 9:15 with Davirah to National Harbor/Oxon Hill, MD for Christina's wedding.

I was writhing in pain and could barely breath

Wed, 10/19-I am taking yet another day off.  My ribs are still to sore to do anything.  This really sucks!

Tues, 10/18--I took off today to try to expedite healing.  I should probably go to the doc, but I don;t think there's not much to do for a cracked or bruised rib.

Mon, 10/17--At 5:40AM, I went for a 5M run in about 7:30/mile pace.  While coming up Shiloh Road, I tripped on some kind of wire.  I crashed hard to the street, injuring myself pretty good.  In addition to being scraped up on my legs and hands, I damaged my wrists and may have cracked a rib.  I was writhing in pain and could barely breath.  I walked from close to the main entrance of Rustin HS to Farm Lane.  I then jogged slowly from Farm to Stable to Ashley to home.  The total distance was about 4M.  

Sun, 10/16.  Ran pretty easy 5M in just under 38:00 and headed out at 9:15 with Davirah to National Harbor/Oxon Hill, MD for Christina's wedding.

My best series yet!

Sat, 10/15-

I went to Goose Creek Park to do some Yasso-style 800s on this cool 50-degree morning.  I started at 10:30 AM.  I jogged the mile down to the park and stretched for about 12-13 minutes.  My repeats began at about 10:50 AM.  The plan was to do 8x800 in 2:40 or better, with a 2:30 rest.  I started from the bulletin board and stopped at the opposite exit, for a full .49M; we'll call it an 800! 

2:40
2:40
2:39
2:36
2:36
2:36
2:36

2:27

My best series yet!

Fri, 10/14-Took off!  Tired; had too much early AM work to do.

Thurs, 10/13-Same "new" Thursday route of 6.5M.  47:59 at 5:35 AM.

Wednesday, 10/12-Running late 4.0M around Rustin and neighborhood.

Tuesday, 10/11-Went to Henderson HS for the 5:50AM workout.  The workout was 3 x 1.5M or 2 x 1.5M with a 400m jog between reps.  I felt sluggish today and it showed.  I started out with the "fast" pack, which split into two packs.  We'll call them the first group and the second group.  I stayed with the second group, and I managed only a mile on the first effort, running 5:57.  I joined the second group again, having taken a much needed break, but it was much longer than theirs.  I stepped in and ran 1.25M this time, coming across the mile in 6:00 and finishing up at 7:25. Again, I took a break, but it was shorter than the previous one.  I am pleased that I ran the entire 1.5M on the last effort.  I hit 5:50 at the mile and finished up at 8:40. Not bad.  Too bad this was likely the pace of the top group!

Monday, 10/10--Aww smack.  I cannot recall.

Ran almost 13M today!

10/9/16

Ran almost 13M today! Went to the YMCA with my wife.  Ran 6.5M (2M on the track in 15:15, 1M on the treadmill in 7:52, 2.5M on the track in 18:50, 1M in 7:52 on the treadmill).    Then, did in reverse the 6.2M run I've taken to the YMCA.  45:45 for the 6.2M.  12.7M!

this comes close

10/8/16

I am back at it! I went to Goose Creek Park to do some Yasso-style 800s on this moderately humid 60-degree morning.  I started at 8:45 AM.  I jogged the mile down to the park and stretched for about 12-13 minutes.  My repeats began at 9:10 AM.  The plan was to do 8x800 in 2:40 or better, with a 2:40 rest.  I started from the bulletin board and stopped at the opposite exit, for a full .49M; we'll call it an 800! 

2:45 (Waking up)
2:39
2:39
2:39
2:39
2:39
2:38

2:27

I think this comes close to my best 8x800 series.  Even though I am not feeling 100% well, this workout felt pretty damn good.  It seemed easier than the others of its kind.  I jogged the mile back home.

I might pop something

Wed, 10/5/16-Ran the 6.5M route in reverse (right from driveway onto Plumly, right onto Plumly, left onto Oakborne, right onto Concord, right onto Old Westtown, right onto Westtown, right onto Street Road, right onto Shiloh, right onto Plumly, left into driveway.  48:15.  Felt easier.  Ran comfortably over first few miles.  With three miles to go, (at the 3.5M mark) I was at 26:30.  I covered the last three miles in 21:45, or 7:15/mile.

Tuesday, 10/4/16-Got up and headed to WC Henderson.  Started to jog and bagged it.  I was so stiff and sore I thought I might pop something.  

Monday, 10/3/16-Recovery run of about 3M around the neighborhood.