Entries from January, 2010

Today was dominated by the weather … preparation, execution and recovery.  The temps this morning were low … 13* and with the wind chill of 0*.  First of all, I have no complaints / whines about the conditions.  Last Sunday was absolutely perfect for my HM.  Therefore, since my next race is in March (hello Spring) I will take all that the weather gods want to give right now.  Technically, today was the coldest day in which I have ever run.  However, I distinctly remember a more unpleasant Sunday not too long ago.  So … bring it on. Continue Reading

Before I forget, today’s results are 4.6 miles @ a 9:30 pace in brutal weather. More shuffling. Now on to the point of today’s post. Continue Reading

Yesterday was a well-deserved rest day. The interval session brought about a bit of hamstring soreness … not unexpected. The quad soreness has eased, but not completely gone yet. With this as the backdrop, I did some extra stretching this morning in anticipation of another slow shuffle. More specifically, it was the grandpa shuffle. Unlike the day after the HM, my legs were not filled with lead. The interval definitely helped shake out some lactic acid, but also brought about the aforementioned hamstring soreness. Continue Reading

Well folks, another running first tonight – running indoors on an actual track. Tuesday night intervals with CPTC are held at The Armory. I’ve never seen the facility (or any dedicated indoor track) before, so it was an experience for me. Continue Reading

Good news. Bad news.

The good news is that I am not nearly as sore today as I was the day after my debute HM. The bad news is that I am still pretty sore. As I was munching on the bagel on my post-race walk home yesterday, I could already feel achyness in my quads. I stretched for a bit, and even tried a light jog to just get home faster. Nope. Calves started cramping immediately. Therefore, I slowly walked a couple miles home. No biggie. Continue Reading

First of all thank you for all the advice and well wishes over these past few months.  Ian’s focus on rest and recovery has been instrumental in my ability to stay healthy and continue my improvement. Continue Reading

-   5 months of training.  Check.

-   Taper.  Check.

-   2-mile shakeout run.  Check.

-   iPod playlist (jazz, baby). Check Continue Reading

It’s taken me awhile to find interesting core exercises to post, but below are a few links that might be helpful.  I tend to over-index on variations of the plank or pedestal routines.  While not terribly exciting, they really do hit the spot.  The Grant Green Routine below is a killer … an absolute killer.  Since my nagging leg injury seems better, I hope to get back to those in the next couple of weeks.  BTW – check out the abs on the athlete in the videos (Sara Vaughn).  Insane. Continue Reading