Jun 182011

Workouts 4
Time 154 min
Running 16.9 miles

  • tue: Locksley-Essex out and back. Ran 4.2 miles for 39 minutes at 9:15 pace. Nice solid run in the Kinvaras. Last mile is a fairly brutal solidly uphill push. Good practice in managing effort
  • wed: Locksley loop plus fletcher. Ran 3.7 miles for 33 minutes at 9:06 pace. Added a little extra distance to one of my standard routes by adding an out-and-back down fletcher road. I tried to make this an “easy run” and eased up every time I felt the slightest discomfort from my effort. I am trying to learn to listen to my body and not be dependent on my watching heart monitor.

    There is no escaping the reality for me that something pretty wonderful is happening with my running. In basically the last two months my “easy pace” has dropped from 10:30 to 9:00. It has got to be a combination of losing weight (down 10 pounds now), POSE running, minimalist footware and better conditioning. That sort of improvement should basically be impossible and only a piece could possibly be attributed to conditioning.

  • fri: Lynnfield 10K Loop. Ran 6.2 miles for 56 minutes at 9:07 pace. I wasn’t planning to really push, but the B.A.A 10K is a week from Sunday and I wanted to open up the gas a little bit. I did the last 20 min at a 8:15 pace.

    Starting wednesday I will be going off my diet, ease back into carbs and only do some light jogs. I want to be fully rested and fully fuled come the race.

    Oh: Yesterday at work there was a fire drill and we had to evacuate the Hancock building in Boston. I had to run down 57 flights of stairs. That plus 3 fast runs this week have left my calves in a bad state. I scheduled a massage for tommorow morning.. that is going to hurt.

  • sat: Sherwood Forest Loop. Ran 2.8 miles for 25 minutes at 9:14 pace. Way too hot @ 82 degrees and a little humid. Also, I should have run this really slow because yesterday was a tough run. Oh well.. onto the taper for next week’s race
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