Workouts Sep 3- Sep 9th

Sep 3 - Sep 9th

Sep 3^rd

6.2mi @ easy pace. Three hidden valley powerline loops on Randolph trails. Has just gorged on five guys hours earlier and felt like I was running with 3x earth gravity. Finished with some shoulder, pushups, triceps, calisthenics and weights and leg raises, various crunches, core.

Sep 3^rd

AM- lunges, deads, squats, weighted calf standing raises, some pullups
PM- 12mi Pica hill intervals. Felt a little easier, will add more hills next week. More pullups at home.

Sep 3^rd

3 mi flat and easy, 2 miles of ~.25 5% uphill sprints with down recovery, 2 more miles easy. First “speed” work (about 8min/mi) I have done in a year. I was less sore from going a little easier on the weights Tuesday, and am looking forward to what benefits this harder workout will bring. This will make 3 hard workouts in a row during mid-week, but hoping the body will adjust to this by becoming more fit.

Sep 3^rd -  

11 miles Tourne Park. Twice up the Top of the Tourne instead of once.

2x40 BW squats. Pullups/bent over raises. Abs, core.

Sep 3^rd

6 mi super easy. After work. Upper body stuff at gym.

Sep 3^rd
Main backwards 2011 MOMA loop at Ringwood without AS 3/5 segment. 23-24 miles.

Sep 3^rd
September 11^th 50k, a loop around Manhattan. Did the first 16 casual chatting with people, got a little lost with someone in Harlem, and bucked up for the final 15 heading down the west highway. 33.15 in 5:25, letting me know I need to get some speed back as in 2010 I did 7’s steady all though the Philly Marathon. Great fatass at a historical site I had always wondered what it looked like. Unbelievable to see the new towers in construction too.

2x45 BW squats

Total (running) mileage: 98 miles