Friday 2/4 - Went to CT to surprise Mom for Bday. Got a 25 minute run around BWI because I didn't want to run before I left and get stuck in traffic. Hamstring really bothered me in the airport and on the flight. I'm starting to fear that it is not possible for me to ever get in good racing shape again.
25 minutes (3.25 miles)
AST - 170.5 miles
Thursday 2/3 - Day off. No time during the day to workout anyway because of a special assembly.
Wednesday 2/2 - Ran on treadmill, again.
30 minutes (~4 miles)
AST - 167.25 miles
Tuesday 2/1 - Ran on treadmill.
30 minutes (~4 miles)
AST - 163.25 miles
Monday 1/31 - Good workout on elliptical. 38 minutes. HR was in 160s and 170s for most of it. Felt good. Balled later in the evening. Some ringers came around. They were really good. I was really bad.
Saturday, February 5, 2011
Monday, January 31, 2011
1/24/11 - 1/30/11 Week 9
Sunday 1/30 - Ran in Richmond with Molz at Pony Pasture. It was nice to be back in Richmond. Warm out, no snow on the ground, and the smell of Spring far off in the air. Left left still a bit sore from the severe Graston beating I took the day earlier, but the right hammy (the problem one) was feeling great. The bruises are the most heinous things ever. They are dark purple monsters under my butt on my upper hamstrings. I might just take a picture and put them on this blog...
32:20 (4.5 miles)
Saturday 1/29 - Ran in Richmond today on campus and around the neighborhoods (Westham, Roslyn) I used to run in. Went out after receiving some pretty intense Graston from my former college trainer. Hurt like a bitch, but immediately relief. Left one was sore after getting beaten up so bad, but the grabbing within the hamstring was gone. Good to be in Richmond....
34:20 (~4.75 miles)
Friday 1/28 - Went on the elliptical for 30 minutes. Heart rate was mostly 150-165. Also, did five minute abs of three 1 minute straight planks and two 30 second left and two 30 second right planks, all without touching ground. Feels good to work out everyday.
Thursday 1/27 - No school from a storm that crippled DC, but came in to run on treadmill anyway. Cars were abandoned on the street even though it was in the upper 30's outside. Lost power at home. DC is a mess.
34:00 (4.75 miles)
Wednesday 1/26 - No school because of icy conditions in morning and impending snow storm. Went to school anyway and got a run in on the treadmill. Also, shot 200 free throws and worked on my J. We are working on this basketball thing.... Did abs, too.
30:00 (~ 4 miles)
AST - 146.25 miles
Tuesday 1/25 - Rt achilles bothering a bit, so I ran on treadmill. Beautiful outside, but didn't want hills. Felt pretty decent. There was some manly posturing going on, so I had to pick it up a bit and go longer than the lax coach next to me. I may be out of shape, but I need to keep up this facade that I was actually once fast ... haha, comparatively at least... I hope...
32:00 (4.5 miles)
AST - 142.25 miles
Monday 1/24 - 30 minutes on Elliptical (HR 150-160) and abs. Felt OK, did it for the RT achilles. Played some bball and blocked a 6'5 guy. It was pretty awesome. I also had the game winning finger roll off of a nice penetration. Outside of that, I suck at basketball. Need to spend some time in the gym working on the J.
Week's Total Mileage - 22.5 miles
Week's Total Time Running - 162 minutes 40 seconds
32:20 (4.5 miles)
AST - 159.25 miles
34:20 (~4.75 miles)
AST - 154.75 miles
Friday 1/28 - Went on the elliptical for 30 minutes. Heart rate was mostly 150-165. Also, did five minute abs of three 1 minute straight planks and two 30 second left and two 30 second right planks, all without touching ground. Feels good to work out everyday.
Thursday 1/27 - No school from a storm that crippled DC, but came in to run on treadmill anyway. Cars were abandoned on the street even though it was in the upper 30's outside. Lost power at home. DC is a mess.
34:00 (4.75 miles)
AST - 151 miles
30:00 (~ 4 miles)
AST - 146.25 miles
Tuesday 1/25 - Rt achilles bothering a bit, so I ran on treadmill. Beautiful outside, but didn't want hills. Felt pretty decent. There was some manly posturing going on, so I had to pick it up a bit and go longer than the lax coach next to me. I may be out of shape, but I need to keep up this facade that I was actually once fast ... haha, comparatively at least... I hope...
32:00 (4.5 miles)
AST - 142.25 miles
Monday 1/24 - 30 minutes on Elliptical (HR 150-160) and abs. Felt OK, did it for the RT achilles. Played some bball and blocked a 6'5 guy. It was pretty awesome. I also had the game winning finger roll off of a nice penetration. Outside of that, I suck at basketball. Need to spend some time in the gym working on the J.
Week's Total Mileage - 22.5 miles
Week's Total Time Running - 162 minutes 40 seconds
Saturday, January 22, 2011
1/17/11 - 1/23/11 Week 8
Sunday 1/23/11 - Ran a few miles with David, then back home. Took it very easy.
30:00 (~4 miles)
AST 137.75 miles
Saturday 1/22/11 - Off again. Same reasons as past two days.
Friday 1/21/11 - Off... achilles still bothering me.
Thursday 1/20/11 - Rt achilles really bothering me. Also, locked myself out of car. Kids saw when I was being picked up. Won't live this one down for a while.
29:20 (~4 miles)
AST - 133.75 miles
Wednesday 1/19/11 - Warmer out. Wore shorts / t-shirt. Right achilles a little awkward afterward. Short Bolger from athletic center.
30:00 (~4 miles)
AST - 129.75 miles
Tuesday 1/18/11 - Ice day. No school, got a lot of work done, but didn't run.
Monday 1/17/11 - Came home and ran with Dave. Very easy. Left hammy felt much better.
30 minutes (4+ miles)
AST - 125.75 miles
Week's Total Mileage ~ 16 miles
Week's Total Time Spent Running - 119 minutes 20 seconds
30:00 (~4 miles)
AST 137.75 miles
Saturday 1/22/11 - Off again. Same reasons as past two days.
Friday 1/21/11 - Off... achilles still bothering me.
Thursday 1/20/11 - Rt achilles really bothering me. Also, locked myself out of car. Kids saw when I was being picked up. Won't live this one down for a while.
29:20 (~4 miles)
AST - 133.75 miles
Wednesday 1/19/11 - Warmer out. Wore shorts / t-shirt. Right achilles a little awkward afterward. Short Bolger from athletic center.
30:00 (~4 miles)
AST - 129.75 miles
Tuesday 1/18/11 - Ice day. No school, got a lot of work done, but didn't run.
Monday 1/17/11 - Came home and ran with Dave. Very easy. Left hammy felt much better.
30 minutes (4+ miles)
AST - 125.75 miles
Week's Total Mileage ~ 16 miles
Week's Total Time Spent Running - 119 minutes 20 seconds
Tuesday, January 11, 2011
1/10/11 - 1/16/11 Week 7
Sunday 1/16/11 - Parents in town. More walking. Hammy still bothering.
Saturday 1/15/11 - Parents in town. Ton of walking around today, but took off b/c left hammy bothering.
Friday 1/14/11 - Day off.
Thursday 1/13/11 - Long Bolger at Bullis.
32 minutes (4.5 miles)
AST - 121.75 miles
Wednesday 1/12/11 - Treadmill.
30 minutes (4 miles)
AST - 117.25 miles
Tuesday 1/11/11- Ran down the path and a bit toward Georgetown from Foxhall/Canal intersection. Felt OK. Hammys still not firing full gear, but no need for now.
31 minutes (4.25 miles)
AST - 113.75 miles
Monday 1/10/11 - Off. Played some basketball. Getting a bit better, still can't shoot. I guess that's kind of important.
Week's Total Mileage - 12.75 miles
Week's Time Spent Running - 93 minutes
Saturday 1/15/11 - Parents in town. Ton of walking around today, but took off b/c left hammy bothering.
Friday 1/14/11 - Day off.
Thursday 1/13/11 - Long Bolger at Bullis.
32 minutes (4.5 miles)
AST - 121.75 miles
Wednesday 1/12/11 - Treadmill.
30 minutes (4 miles)
AST - 117.25 miles
Tuesday 1/11/11- Ran down the path and a bit toward Georgetown from Foxhall/Canal intersection. Felt OK. Hammys still not firing full gear, but no need for now.
31 minutes (4.25 miles)
AST - 113.75 miles
Monday 1/10/11 - Off. Played some basketball. Getting a bit better, still can't shoot. I guess that's kind of important.
Week's Total Mileage - 12.75 miles
Week's Time Spent Running - 93 minutes
Sunday, January 9, 2011
1/3/11 - 1/9/11 Week 6
Sunday 1/9/11 - Felt awesome. Made it two miles out much faster than normal without more effort. Hamstring still "tired" feeling at end, though. Went about quarter mile back toward Georgetown after hitting Foxhall/Canal. Core B.
30 minutes (4.5 miles)
AST - 109.5 miles
Saturday 1/8/11 - Off. Planned to run but something came up and I couldn't get it in.
Friday 1/7/11 - Off
Thursday, 1/6/11 - Got Graston done on the hammy by a chiropractor. No dice. He was pretty bad. Maybe I'm spoiled because I had it done for a year by a guy who learned it at Indiana University, the first school to include extensive Graston training. Regardless, I don't feel comfortable and am worried I might get hurt with this guy, so I canceled. On the bright side, I spoke to my trainer down in Richmond and he said he'd be happy to see me. Anyway, ran afterward and it didn't feel as good as it normally does after Graston. Core A.
30 minutes (4 miles)
AST - 105 miles
Wednesday 1/5/11 - Long Boulger.
Tuesday 1/4/11 - Off
Monday 1/3 - Got home kind of late, ran down the path in Glover Archibald Park. Twisted my ankle and ran/hobbled for 50 yards before the bad pain went away. Typical.
30 minutes (4 miles)
AST - 96.5 miles
30 minutes (4.5 miles)
AST - 109.5 miles
Saturday 1/8/11 - Off. Planned to run but something came up and I couldn't get it in.
Friday 1/7/11 - Off
Thursday, 1/6/11 - Got Graston done on the hammy by a chiropractor. No dice. He was pretty bad. Maybe I'm spoiled because I had it done for a year by a guy who learned it at Indiana University, the first school to include extensive Graston training. Regardless, I don't feel comfortable and am worried I might get hurt with this guy, so I canceled. On the bright side, I spoke to my trainer down in Richmond and he said he'd be happy to see me. Anyway, ran afterward and it didn't feel as good as it normally does after Graston. Core A.
30 minutes (4 miles)
AST - 105 miles
Wednesday 1/5/11 - Long Boulger.
32 minutes (4.5 miles)
AST 101 miles
Tuesday 1/4/11 - Off
Monday 1/3 - Got home kind of late, ran down the path in Glover Archibald Park. Twisted my ankle and ran/hobbled for 50 yards before the bad pain went away. Typical.
30 minutes (4 miles)
AST - 96.5 miles
Week's Total Mileage - 17 miles
Week's Total Time Running - 122 minutes
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