Sunday Dec 30 |
 | Running (Snow) 30:00  3.0 mi (10:00 / mi) +100m 9:04 / mi | |
| shoes: R-Heavy Winter Running Shoes |
| Loops up and down & sideways on the easy ski slope (in the manmade snow), at about 8-9pm, after several hours of light downhill skiing. The L-PT is definitely sore when running and walking up/down stairs. Not bad yet, but definitely not getting better (like it felt like it might be doing on Friday.) |
| Strength 5:00 [1] | |
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| Standard hip/ankle work, plus DT for L-PT and a little for R-IT/hip (which is less worrying, and even less painful, than the L-PT at this time... |
Saturday Dec 29 |
| Running 51:26 [2] 9 km (5:43 / km) +90m 5:27 / km | |
| shoes: R-NB 531's |
| A very talkative run with Johnny WW, late in the day. He's apparently really into AM 610 talk radio these days, and, perhaps related, he knew many details of a recent "bonnie & clyde" story of a couple who lived the high life with fake IDs/accounts/credit cards and other rip offs of some apartment complex they managed. |
Friday Dec 28 |
| Running tempo 43:00 [4] 9.6 km (4:29 / km) +100m 4:15 / km | |
| shoes: O-VJ-Grey-Spikes |
| VFM Start-7. Less than 10% faster than Ross started the Marathon, and Ross had 5% mistakes... |
Thursday Dec 27 |
| Running 59:00 [2] 10.5 km (5:37 / km) +150m 5:15 / km | |
| shoes: R-NB 531's |
| Out to Lorimer pond and back. Out on northern route through a bit of VF park in 31, back pretty straight in 28. R-IT went from light twinged to pretty sore by the end. L-Patellar Tendon (L-PT) got mildly sore in the last 15 minutes. I started getting sore _after_ or late-in runs about a week ago. Not much, but concerning if it continues worsening. Hit both IT & PT with Pineapple after. |
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| C • Daily Goal 5 |
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| C • WRE/USOF rankings normalization 6 |
| Strength (Hip & Ankle & Pineapple) 5:00 [1] | |
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| Pineapple on R-IT & L-PT |
Wednesday Dec 26 |
| Strength (Hip & Ankle & Pineapple) 5:00 [1] | |
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| + L-PT on pineapple |
| Running 57:07 [2] 8.78 km (6:30 / km) +280m 5:37 / km | |
| ahr:133 max:152 shoes: R-NB 531's |
| Mt. Joy (top), Mt. Joy (N-peak), Mt. Misery (trail over). Realized 1/2-way that this was supposed to be a 2.5 hr day, not 50 minutes, but it was pretty late so I resolved to go out later, but with a sore IT and rain+30's, I just sat inside. Lazy again. What's with this? I'm afraid to train hard due to the R-IT and L-PT threatening. I'm thinking Fri. 12/28 will be a 40-60 min. tempo run which will test a bit of whether I can do that without destablizing these injuries. |
Tuesday Dec 25 |
| Strength (Hip & Ankle & Pineapple) 5:00 [1] | |
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| Running 20:00 3.5 km (5:43 / km) +35m 5:27 / km | |
| shoes: R-NB 531's |
| Merry Xmas - had a slacker day as a present to my lazy, IT-frustrated running self. |
Monday Dec 24 |
| Running 1:24:00 [2] 10.0 mi (8:24 / mi) +100m 8:09 / mi | |
| shoes: R-NB 531's |
| Perkiomen trail out & back w/Angelica & Jackie, 43 out, 41 back. Moving well esp. Angelica. R-IT/hip only got a little sore by the end. |
| Strength (Hip & Ankle & Pineapple) 5:00 [1] | |
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