Sunday, September 27, 2009

week of 21 Sept

MPW 32 -- 33.2

Monday, Sept 21

Tuesday, Sept 22
7-8 mile moderate run including 10 min @ LT effort, 3 min recovery then 3x 400m @ 5k effort w/1min jog rests then 3x 1200m @ 10k goal pace, 2 min recovery between reps. Finish w/3 x 150m cutdowns

A little sticky and warmish, 67 and 90% humidity, so I wasn't expecting much, but it went well.
2.0 wup to track. 2400 in 9:57 (6:40 pace). 400m jog. 3x400 in 94 (6:18), 97(6:30 -- oops), 94 (6:18) w/ 200m jog. 3x1200 in 4:46 (6:24), 4:48 (6:26), 4:48 (6:26). I was already up to 7.9 miles (and this was supposed to be 7-8 miles?), so I did the 3x150 cutdowns on the way back as 3 x 30sec. Did 1.7 total back (walked the last 0.3) for 9.6 total.

Wednesday. Sept 23
5 mile easy run including 10 x 20 sec's @5k effort w/1 min jog rests

5.0 @ 8:49 as above

Thursday, Sept 24
4 mile easy run including 3 x 100m @ 10k goal pace w/1 min jog rests and 10 x 20 sec's @5k effort w/1 min jog rests

4 @ 9:06 as above

Friday, Sept 25
3 mile easy run including 3 x 100m @ 10k goal pace w/1 min jog rests and 7 x 20 sec's @5k effort w/1 min jog rests

3 @ 8:41 as above

Saturday, Sept 26
2 mile easy run including 5 x 100m @ 10k goal pace w/1 min jog rests and 4 x 20 sec's @5k effort w/1 min jog rests
2.15 @ 8:27. Very hard to squeeze that in 2 miles. Had 3 minute wup and 1 minute cdn and still over 2 miles.

Sunday, Sept 27
8-10 mile total run including 2 min @ LT effort, SNW and 10k race!

2.0 wup.

10k in 42:13. Ugh. Mile markers were screwed up as last year, so I went by Garmin.

6:28/179. Over the overpass and a little downhill (not as much as we went up). My heart rate is fine and I'm thinking "hell, I can do this." There aren't a lot of people in front of me.

6:34/184. This is a straight stretch of road with a constant gradual incline. I thought I was still in it. We turn offroad onto a bike path just before mile 3.

6:57/185. What the hell? The bike path gains a good bit of elevation via some rolling hills and is a bit twisty. When I see my split I think I just gave up.

6:43/184. I thought I picked it up, but I just must have settled in the effort. At the 5k split (I remember the marker on the map) I was ~20:50.

6:54/183. We rejoin the straight stretch of road and retrace our steps going down instead of up. I I've averaged higher hrs for half marathons, but I certainly didn't feel like I was jogging.

6:57/183, 1:36(6:17)/188. Just get home. I finished 17th out of like 600 (lots of walkers). A really slow race up front. I hang out long enough to find out they don't have 5 year age groups (I'd have been 2nd)

1.2 mile cdn.

I'm swearing off the Dash for Dad. Weather was much better than last year, but it was still 65 and 93% humidty (dew pt 63.0) at 8am. Any dew pt over 60 really hurts me. The course is also pretty tough for a 10k. I really wish I'd have switched to yesterday's race. It was about 10 degrees cooler (and drier) and the race is net downhill. The net downhill kept me from signing up as I couldn't in good conscious count it. You lose 100+ feet in the first 1.5 miles. Then you do an out and back on a rolling-but-not-terrible stretch.

Sunday, September 20, 2009

week of 14 September

Scheduled MPW 50
Did 49.5 + 30' elliptical

Monday, Sept 14

Tuesday, Sept 15
6-7 mile easy to moderate run including Antelope Circuit 1 x thru

7.02 @ 9:16 + antelope circuit. I did drill, jog and stride back

Wednesday. Sept 16
8-10 mile total moderate run 10 x 30 sec @ 3k effort w/30 sec jog rests. 5 min jog rest then 2 miles @ 10k goal pace. 5 min jog rest then 10 x 30 sec @ 3k effort w/30 sec jog rests.
9.6 @ 8:19. I was bummed by the return of heat and humidity for my workout day. It was 67 deg and 100% humidity, but this went great. The 2 "miles" @ 10k (3200m) were 6:30/171 and

6:31/181 max 184 bpm.

PM: 30 min XT moderate
In St Louis. 30' on elliptical + weights. I didn't like the precor elliptical. I maxed the resistance and still couldn't get above about 115 bpm at 180 strides/sec.

Thursday, Sept 17
4-5 mile easy run
5 @ 9:26 on the old hotel treadmill.

Friday, Sept 18
7-9 mile easy run w/10 strides @ 5k effort
8.7@9:14 around the lake with strides on the way back.

PM: 30 min XT moderate
I didn't get this done -- forgot to pack any clothes for work.

Saturday, Sept 19
6-7 mile easy run
7.1 @ 9:18 out and back on the road.

Sunday, Sept 20
10-12 mile moderate run including 10 min @ LT effort, 5 min recovery then 4 x 800m @ 5k effort w/2 min jog rests then 1 mile @ 10k goal pace w/2 min jog rest then 3 x 200m @ mile effort w/1 min jog rests. Finish w/5 strides

12.0 @ 8:10. I didn't get much sleep and slept in. Too bad because it was 51 degrees overnight! It still wasn't bad as the humidity was very low -- 54% -- but it was 68 degrees in the middle of my intervals and I was in full sun.

I jogged to the track and there was a soccer game going on and they put their bench on the brand new $400K track! I was really looking forward to my new flats on the new track. Too bad. I headed to the elementary school that has a crushed gravel loop in the field that's about 0.25 miles The surface is bumpy and loose in some places.

I used the laps as a guide for the workout and they ended up agreeing very well with the garmin. Still I think the garmin is probably 5 sec/mile generous, but then again the surface sucked. Anyway, here's how it went (garmin paces)

LT -- 9:54 @ 6:35/168 avg/175 max -- Not bad!
4x800 in 6:15, 6:17, 6:12, 6:16 -- last 800 was 178 bpm avg, 185 max
1 @ 10k in 6:28, 181 bpm avg, 187 max
3x200 @ mile -- just did 3x45s hard. garmin pace unreliable for this
I was very pleasantly surprised with this. My avg hr splits from the 10k in June were 176, 185, 185, 187, 187, 190, 194.

PM: 30 min XT moderate
didn't do

Sunday, September 13, 2009

week of 7 Sept

54.5 miles + 30' XT

Mo - rest

Tu - 6.98 @ 8:58 including Antelope Circuit 1 x thru

We - 10-12 mile total moderate run including SNW and 5 x 2k @ efforts below: 400m @ 5k effort then 400m @ 10k effort then 1200m @ LT effort. No rest between pace changes and 2 min jog rests between reps. Finish run w/3 x 200m cutdowns. I only did 4 x 2000m. First three in 95/96/5:04, 96/97/5:05, and 96/99/5:13. Then just did 2000 @LT (8:55) and bailed on the 5th. Basically I went out too fast.

Th - 6.16 @ 9:28

Fr - 9-10 mile moderate run including 10 x 30 sec hills @ 5k effort w/45 sec jog rests
9.84 @ 8:24. Great wx and great run, but I tweaked my left hamstring on the 2nd hill and just did 5. PM: weights and 30' elliptical.

Sa - 8.61 @ 9:20. Tired. Very, very easy run around lake. Knee crummy.

Su - 13-15 mile total moderate run including SNW and 10 x 2 min @ 5k effort w/2min jog rests. Finish w/ 3 x 200m cutdowns. Run over rolling hills (if prefer to run on a track run 10 x 500m @ 5k effort w/2 min jog rests). 13.04 @ 9:17. Very tired. Wanted to quit after two miles from just being tired. My knee was worse too. I did 5x2min @ 5k and didn't feel like more.

Sunday, September 06, 2009

week of 31 August

training - week of 2009.08.31
Hills 9
Foam Roller Exercises 1-2 x this week
Weights – 2 x week
Core 100 1-2 x week – 100 total reps of ab/back exercises
3 weeks to goal 10k
MPW 60
Week total: 59.1 miles + 90 min XT

Monday, Aug 31

Tuesday, Sept 1
6-8 mile easy run including 10 x 100m increasing effort strides w/1 min jog rests. Run the first stride @ 5k effort and the last stride @ mile effort.
8.0 @ 8:48. 61 degrees and dry! Wore my new racing flats (Mizuno Ronins). Loved them. Checked out the high school track. Still being resurfaced and under plastic netting so I did my 10x100m strides in the parking lot. Wondering if it will be open to the public when it's done. My HR/pace wasn't as good as I expected with the good weather

PM: went to chiro again

Wednesday. Sept 2
10-12 mile total moderate run including SNW and 12-15x 300m @ 3k effort w/1 min jog rests. Full recovery then 3 x 150m cutdowns.

Glorious weather again. 58 degrees!
Did 16 x 300m in 68, 71, 70, 69, 69, 68, 70, 68, 68, 69, 69, 69, 67, 69, 70, 68 w/ 200m rests in 66-71 secs. I was shooting for ~70 (6:15 pace), but ended up with most at 68 (6:05) or 69 (6:10). This wasn't hard at all. Max HR on the last interval was 185. I never felt stressed.
I did the 150m cutdowns and checked the time at 100m - 20, 19, 19. I thought that was pretty fast, but this (M90 100m in 17.8) makes me feel pretty pitiful.

Body feeling pretty good.

PM: 30 min XT moderate
did the weights and 30' on elliptical

Thursday, Sept 3
5-6 mile jog

Still great weather. 62 degrees. Ran to the lake and back. 6.2 @ 9:32

Friday, Sept 4
8-10 mile moderate run including Antelope Circuit 1 x thru and run 2 min @ 3k effort up a hill if possible

AM: Nice again. I did my usual 9.3 mile work route @ 8:26 (although accidentally pause Mr. Garmin for 0.4 miles). I did 2' up a nice steep hill. Did the Antelope circuit but used a not-too-steep hill instead of bleacher.
Lunch: chiro yet again. Prescibed Myrtle Hip Girdle Routine (progress by adding reps) and Lunge Matrix, to help with my hip extension. She ran out of time and couldn't get to my knees.

PM: 30 min XT moderate
Did core 100 and 30' on the elliptical.

Saturday, Sept 5
7-9 mile easy run

AM: My right leg was suddenly unshackled after the appt on Friday. It was crazy. I felt like I could swing my leg straight forward and back for the first time in forever. I'm still duck-footed though.
PM: I did the Myrtle Hip Girdle routine and Lunge Matrix suggested by the chiro.

Sunday, Sept 6
13-15 mile moderate run including 10 min progression run beginning at moderate effort and running the last few minutes @ 10k effort. 2-5 min recovery then run 4 x 4 min hills @ 5k effort w/2 min jog rests. Full recovery then 8 x 45 sec @ 3k effort w/1 min jog rests
15.0 @ 9:10. I did this on the treadmill because 1) 4 x 4 min hill w/2 min jog means I need a 10-minute hill, which I don't have and 2) it was 75 by the time I got going and would have been in the 80s by the end of my run. For the progression I stepped from 8:00 to 6:40 pace in 2 min increments. Hills were 6.8 mph at a 7 degree incline. I only did 9 mph for 3k. I initially hit the 10 mph "one touch" button and felt like I'd get thrown off the back end. My knee didn't do that great. It's definitely regressing. I need the chiro to do that magic thing again.

PM: 30 min XT moderate

30 minutes of breaststroke at the pool. I can't get myself to go to the elliptical at work on a weekend. Not a lot of time (~2.5 hours) between run and swim, but no problem.