Greg
upper body core routine with some eccentric calf work and dead lifts to get the legs back into shape.
- Miles:
- 9618 total / 1163 in 2013
- Goal:
Improve 50K & 50 mile time, Buckle at VT 100, race first 100K a month later in the Cascades & squeeze in another 50 miler in the fall
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Entries
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FIT
BSC 00:45
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VELO
good BSC Spin w/ Sandra 18 mi 00:59 18.3mph pace
The weather wasn't so great for an early morning ride, so I went to my first actual spin class in a long time. Definitely helped shake out the legs a bit.
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RUN
good Blue Hills 11 mi 01:30 08:10 pace
Nice early morning trail run on both the white and yellow triangle trails plus some fun connector trails. The plan calls for a double today, so I will probably run my commute home. I may later regr... read more
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RUN
alright thank you sir may i have another 8.5 mi 01:10 08:14 pace
Ran home via castle island. Legs were noticably more stiff after 8 hrs of sitting at work and the morning's trail run contributed to some lingering fatigue, but the worst part was the wind and... read more
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VELO
good Solo spin 18.5 mi 00:59 18.8mph pace
Cold & rainy morning forced me indoors. Ride was mostly MI w/ 6 x 30" intervals at SHI. The National Pandora station was solid.
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RUN
good Charles River 6.32 mi 00:48 07:35 pace
Thought this was going to take a little longer. Should have added an extra mile to get my hour in for today.
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RUN
good Blue Hills - Skyline 16 mi 03:40 13:45 pace
Beautiful day to go out & back on Skyline. Ran into a few fellow trail animals, who looked like they were moving pretty well. Took a little spill that resulted in a few cuts and bruises, but ot... read more
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RUN
good Blue Hills 15 mi 02:10 08:39 pace
10' fast hike to warm-up then white triangle and Ponkapoag plus a little extra. Felt as close to a proper trail run as I have had in a while. Second outing with the Inov-8 Trailroc 245, which ... read more
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VELO
Southie TT 16 mi 00:55 17.5mph pace
Got on the TT bike for the first time since September. I gotta say it didn't feel that great. Mostly MI with some interval efforts at SHI. Lots of wind!
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RUN
Blue Hills 8.7 mi 01:20 09:11 pace
Warm up with 10' hike up Chicatawbut, then a very pleasant trail run for 70' at MI. So good to be running on trails again. Psyched for what looks like it will be a beautiful weekend.
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FIT
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VELO
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RUN
good Charles River 6.32 mi 00:57 09:01 pace
This was a mostly running workout, but still includes a 10' fast walking warm-up and a few walk recoveries during the run. Next run will hopefully move past walk breaks and maybe move back ont... read more
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RUN
Harbor run/walk 6.37 mi 01:00 09:25 pace
10' walk to warm up then 4' run intervals w/ 2' walk recovery - felt good.
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VELO
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RUN
Harbor run walk 5.86 mi 00:58 09:53 pace
10' warm up walk then 3' run w/ 3' walking recovery. Some of those run segments almost felt fast. The calf held up fine, which is really the important thing.
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VELO
good Savin Hill to Blue Hills 21 mi 01:10 18.0mph pace
First solo ride outdoors in awhile. Weird that it rained while I was out riding, but never on me, not sure how that happened, but certainly better than being rained on. Had to remember to put my he... read more
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RUN
good Harbor run/walk test 4 mi 00:40 10:00 pace
alternated running and walking - 2' on 4' off and felt pretty good the whole way. should be able to keep increasing the run interval through the remainder of the week.
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FIT
BSC/MGH 00:55
upper body and core, with some leg stretching. This workout was split between some time at the gym and PT.
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swim
good BSC Pool 1400 yd 00:25 31:25 pace
I almost feel like a triathlete again - almost. Tomorrow I get to test out the calf on a run/walk workout. PT continues to go well.
LOL, nice run Greg!
1 day ago • Like
I've never been out there in the morning on a weekday.. Besides some sections where you can hear the highway it must be pretty quiet. This past weekend it was a madhouse!
about 16 hours ago • Like
pretty quiet in morning and you have the trail almost entirely to yourself. I see more critters than people.
about 5 hours ago • Like