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Friday, March 30, 2012

2012 Training day 77: 12K With Strides

Was up early. I warmed up for 6K then threw in strides on my way back then stretched thoroughly. It went well. I am finally learning how to run fast as opposed to how to run hard. I don't need to recruit my core and upper body muscles to run fast anymore. Targeting my hammies, my calves and ankles seems to have addressed my tight PF.
Now I rest tomorrow.
Progress So far:
Jan_____wk1 N/A
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare - tight PF)
________wk4 rest - with a flu
________wk 5 21(2:14)+15+13+16+13+12=90K (Mombasa - recovering and coming back)

2012 NYC Winners.

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