Sunday 4
NYC Marathon viewing. Marathon motivation on full effect.Road and Greenway Ride
14.3 miles. Time 58:51. Average Speed 14.5. Elevation 256. Average HR 139. Z2 86%.I've had some left calf tightness on and off today. I've done a bit of stretching for it.
Monday 5
Las Vegas HM taper week.
Tuesday 6
Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch. Ankle and hip strengthening. Push ups
Today isn't off to the best start. I didn't sleep good and my lower back is hurting. Things will improve.
Easy 30
3.27 miles. Pace 9:12. Elevation 48. Feels like 70. Average HR 149. Best mile 8:58. Z2 68%. Z3 30%
Wednesday 7
Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch. Ankle and hip strengthening. Push ups
Recovery day. Slept better and my back is feeling better
Thursday 8
Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch. Ankle and hip strengthening. Push ups
I'm not feeling great, a little bit of a headache. Taper issue!
Fartlek Run
The last taste of speed before toeing the line in Vegas. Woop! Woop!
Friday 9
Travel to Las Vegas
Saturday 10
Fitbit Shake Out with Dean Karnazes
I picked up a pair of Kinvaras at the expo and this was my first run in them. We did a 3 mile out and back around the perimeter of the expo center.
3 miles. Time 26:12. Pace 8:34. Elevation 14. Average HR 156. Z2 14%. Z3 83%.
