Feb. 13-20th

Sat. Feb. 13th
45 min easy with Rose
Stopped by the Library of Congress on out jaunt.
A decorated and detailed placed.

Tues. Feb. 2nd
12 min. wu w/Max
3x 1000m repeatss ~3:30
4x strides

Thurs. Feb. 4th
9 min wu w/ team
1 mile repeat wu with Max (7:15)
3x1 mile repeats (sub 6:00, ~6:15, ~6:30)
Tried to stay in front of Max just enough to pull him along.
.5 mile cd
A good workout

Fri. Feb. 5th
Easy run with Rose at National Mall. 4 miles.
In the snow. Flakes melting in the eyes. Made a snow man that was mixed with goose poop.
Weather is predicting 20 to 30 inches of snow by this Sunday. What will DC do?
SNOW RUN!

Sat. Feb. 6th
33 inches of snow. Decided not to hike through that today.
We will see about tomorrow.

Sun. Feb. 7th
Snow run with Rose at National Mall.
No cars in the streets. Peaceful. Calm.
Took lots of pictures.
6 miles

Jan. 29th-31st

Mon. Jan. 25th
PM: 5 mi. 37:13
4x4 varied pull
4 negative pull-ups

Tues. Jan. 26th
PM: 1 mi. wu, 3x400m repeats w/ 400m recovery
400s right at 90sec. Repeats felt great. Smooth and calm.
Left knee MCL causing problems. There always seems to be something wrong.

Wed. Jan. 27th
PM: 1 mi. wu
1.4 mile time trial. 8:57.
Core, stability, and arm weight training after.

TH Jan. 28th
12:30 PM with Rose.
Fartlek. 2 mi. warm up. 1,2,3,2,1 min. on with half time rest.
Added 400m and 100m sprints
6 miles total in 45min.

Fri. Jan. 29th
Easy run in prep for tomorrow's meet
2.1 easy shake-out
strides. legs work.

Start of the New Season

Monday 1.18.10 PM:
After four months of everything except running, it's time to get back in the game.
Easy pace mile repeats spliced by 25x push and sit variations.
4 mi.
100 push
100 sit
100 arm haulers
4x4 pull

Tuesday 1.19.10 PM:
4 miles with Max. 8 min. pace.

Wednesday 1.20.10 AM:
With Leah to Capitol.
4.5 miles 37 min.
It sucks to be out of shape.

Thursday 1.21.10 AM:
4x25 push
4x25 sit
PM: Ultimate Frisbee in freezing rain

Sat. 1.23.10
AM: Sprints, Push, Sit, and Squats w/ the team

34 and snowing

Nothing like giant snowflakes melting when they land in your eye.

12 easy with Kayla.

Northface Endurance 50

http://www.sportstats.ca/display-results.php?racecode=45523&first=BEN&last=HARDEN&city=WASHINGTON

#60

Update

Since the foot injury I went through a down-and-out phase. There was an oppressing feeling that because of those 10 days off my fitness level would not be good enough to be able to safely finish the race. The start of cross country season and having the opportunity to run with people revived the spirits a bit. This previous Saturday I set out to do 40 miles. When the day arrived a few complications arose. One, I was packing and preparing to move, and because of this food supplies were low. Second, I had to finish by 6:30pm to work at 7pm. Saturday morning came around and with four peanut butter sandwiches, four peaches, and a bunch of water the running began. Here are the results.

9am 10 mi. 1:28:00 Arlington 8:48pace
11:30am 10 mi. 1:45:00 Arboretum 10:30 pace
1:30pm 10 mi. 1:49:00 Natl. Mall 10:54 pace
4:00pm 5 mi. 53:30 Campus 10:42 pace

Five miles short of the original plan did not leave an unsatisfactory feeling. In fact, this was a very motivating run that helped build confidence for race day. Lots of water and peaches seems to help delay soreness and cramping. The peanut butter sandwiches provided a satiated stomach without digestive complications (hurling it back up). The last five miles were hot, which kept me mentally alert for sign of overheating.

After work the day capped off with two hours of ultimate frisbee and a late night off FOOD! Two bags of chips, 1/2 gallon of juice, a pint of blue berries, and four soy burgers vanished by the next morning. Mmm, food.

With school during the week and cross country meets on the weekends it will have to be early morning runs until race day. I hope to get in at least one more 20 miler on Sunday. Until then, it will be 10 to 15s.
------------------
Mon. Aug. 31st
8am 10 mi.
1:25:30
Hips were tight.

Lastly, does anyone know why feet would be swollen in the morning? The past three weeks I will walk like an old man because my feet are swollen and stiff. Am I an old man? Will I need a cane soon?
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Tues. Sept. 1st
4pm 8 mi.
Speed work on track
Speed work.
2 mile wu
4x400 with 400 recoveries
80,78,76,74
2x800 with 800 recoveries
3:12,3:02
1 mile pacer
1 mile cd