Longest run in the rear view mirror

1/18 – Chest, shoulders, stretching, and a few situps at the PAC after watching a heartbreaker a championship game for the BUMC 10 and 11 year olds. Legs feel much better after the short bike ride to the gym and stretching. Lower abs are a different story. Knee’s a little sore. Not too bad.

1/17 – 23 miles. 3.09.30. The longest run is behind me! I felt pretty strong and the knee felt good. I still can’t envision 7.36s for this distance, but I still had some left at 8.15s. It was cold and windy. Why is the headwind always on the way home? Steady pace. First 12.4 same pace as last 10.6.

1/16 – Rest

1/15 – Tempo. 1 mile easy, 4 miles at 7:15 @ 1% grade on the treadmill after work, 1 mile easy. Knee stayed sore for the first mile or so, then loosened up.

1/14 – I had intended to do speedwork, after the first lap in the wind and cold my knee was really sore (probably from rowing), and I decided to call it quits. I stretched in the PAC and went home. I felt whooped.

1/13 – Rowing competition. The faculty and staff put together a team of rowers to compete against the youngsters. We were in the 165 lb and under group. Man, rowing is tough. The goal was to row 2000m as fast as possible. I started off fast for me, a little too fast (1.47 per 500 min).  That didn’t last. With 800m to go I seriously thought I wasn’t going to finish. My arms were cooked, so I tried to push more of the effort to my legs. That helped a little, but not much. I finished in 7.37.5 and haven’t been that tired in a long time. This is why I hate 5k’s!! We won first place by a whole ten seconds, combined! It doesn’t hurt when one of your teammates has run 10 iron mans and can row a 7.02. I sat on the stationary bike and spun the wheel around for 20 minutes afterwards but can’t call that riding. Felt rotten the rest of the day.

1/12 – Weights – back and arms. Short workout.