Base Week 13: Surprisingly Good Running at Home

8/4/08 – Solid Medium run with the Tim, aka the bro, aka Vag boy, aka the other Drayna. Nice hilly run at sub 8 min pace 5 miles out, then 2 miles of 200m hill pick ups (x10) medium, then 4 miles back. Cruising at 7:45 pace the whole way felt great, low humidity too.
Miles: 11.2

8/5/08- a.m. – very easy morning run to the pool house and back in 16 and change minutes.
Miles: 1.8
p.m. – medium easy capital crecent run with Jake. Inside sources say Florian and the top CMS guys are doing 90 mile weeks. Yikes.
Miles: 8.5
Miles: 10.3

8/6/08 – Woke up this morning to some specific swelling on the inside of my lower right tibia. Interesting. Iced a few times, cancelled morning run, got my new shoes (finally) from RNJ. Saucony Ride Cushions, a nice, lighter cushioned shoe with a really good heel cushioning. Did the standard RR trail with the bro (joined halfway) and pain in shin was negligible. A good run. ice bathed in a trash can later, felt great!
Miles: 9

8/7/08- Tempo day. Easy 30 minute warm-up. Then 6.5 miles at threshold pace. 5 miles in ~34 minutes and the total in 45:30 or so. Felt real good except throat started to close up (scarily) in the last 2 or 3 miles. Bodes well for the season. Small square cool down.
Miles: 12

8/8/08- a.m. easy 2.5 miles to Glen Hills Park and back. Nice and slow.
Miles: 2.5
p.m. Easy Big Jungle with the bro. Breathing again starting to bother me a lot.
Miles: 6.5
Miles: 9

8/9/08 – Long Run. RR trails to Churchill, then Big Jungle, then back with Bradley and back cool down. Slow and easy the whole way, breathing again bothersome between 30 min and 60 min in. Starting to tire by mile 12, drank some Gatorade and it really helped. Total time 1:58 minutes.
Miles: 14.5

8/10/08- Easy 31 minutes around da hood, just dicking off. Rather tired.
Miles: 4

Weekly Total: 70