Mo - 4 easy @10:00 on treadmill
Tu - 7.9 easy @ 8:49
We - 12 easy @ 9:48 on treadmill
Th - 6 easy @ 9:46 on treadmill
Fr - 9.4 @ 8:48 including 6 x 90sec hills (progressing 10k effort to probably 800m effort)
Sa - 6 easy @9:38 on treadmill 0:57:49 9:38
Su - 11.4 easy @ 8:54
Week - 56.8
Signed up for two more races:
Pike's Peek 10k - 17 April
Manassas Runway 10k - 7 May
Wednesday, March 30, 2011
Sunday, March 20, 2011
Piece of Cake 10k - 41:01
Elevation profile/Pace chart pretty much tell the story. I also started to dog it a bit as the HR graph reveals in the second half as I knew I didn't have a shot. Average pace was 6:36. I'll need 6:35 for 10 miles to PR at Cherry Blossom. Surprisingly, I'm going to say that's "not crazy." It's a flat course and I'm better at 10 miles than 10k. I find it easier to be sub-threshold and hang on the last few miles than continuously try to keep myself above threshold.
week of 14 March
Mo - easy 6.00 0:58:00 9:40
Tue - easy 6.82 1:03:10. Aborted workout after 200 meters. Butt sore from last Friday workout and Sunday long run
Wed - easy 9.00 on treadmill 1:27:17 9:42
Th - easy 6.09 out and back 0:55:13 9:04 136 (68%)
Fr - easy 7.91 1:12:40 9:11. No workout. Not up to it and race on Sunday.
Sat - all day soccer event and race on Sunday made enough excuses
Sun - warmup 1.56 0:15:47 10:06, Piece of Cake 10k in 41:01 (hilly race), cooldown 0.76 0:07:25 9:43
This Week 44.45 6:40:33 9:01
Tue - easy 6.82 1:03:10. Aborted workout after 200 meters. Butt sore from last Friday workout and Sunday long run
Wed - easy 9.00 on treadmill 1:27:17 9:42
Th - easy 6.09 out and back 0:55:13 9:04 136 (68%)
Fr - easy 7.91 1:12:40 9:11. No workout. Not up to it and race on Sunday.
Sat - all day soccer event and race on Sunday made enough excuses
Sun - warmup 1.56 0:15:47 10:06, Piece of Cake 10k in 41:01 (hilly race), cooldown 0.76 0:07:25 9:43
This Week 44.45 6:40:33 9:01
Sunday, March 13, 2011
week of 6 March
- Mo - tmill 6.00 0:57:00 9:30
- Tu - track 8.98 1:10:47 7:53 - speed endurance 4 x 1600 @10k w/500 jog in 6:18 (3:09/3:09), 6:18 (3:09/3:09), 6:19 (3:07/3:12), 6:21 (3:09/3:12). jog ~3min
- We - tmill easy 12.00 1:56:01 9:40
- Th - tmill easy 6.00 0:58:20 9:43
- Fr - track 8.89 1:08:53 7:45 - threshold 3 x 2400 @10-mile w/400m jog in 9:52, 9:45, 9:52 with rests of 2:21, 2:22. 9:50 = 6:35 pace. Last interval had start hard rate of 142 and max 180, so good recovery and pretty low hr. Didn't feel that hard.
- Sa - tmill easy 6.00 0:56:50 9:28
- Su - burke lake 3 lapper easy 13.68 2:01:36 8:53
Good week. First 60-mile week since November and the most mpw since last June. Track stuff indicates a decent shot at PRing at Cherry Blossom (65:55). Running a 10k on 20 March, but course looks like it will be hilly, so not sure sub-40 is possible there. Not enough 10ks around here!
Saturday, March 12, 2011
Week of 28 Feb -- Disney sucks
Mo - 6.20 on Disney concrete and brick
Tu - fartlek w/6x 2' faster than 10k w/2' rest. First 5 on cart path before Disney folk kicked me off 8.00 1:05:00 8:08
We - 10 .00 1:30:00 9:00
Th - 6.60 1:00:00 9:05
Fr -6.20 1:00:00 9:41
Sa - home mill 6.00 0:59:10 9:52
Su - mill 12.00 1:54:51 9:34
This Week 55.00 8:29:01 9:15
Went to a conference at a Disney hotel. Kicked me off the nice 2.5-mile golf cart path because they were "worried I'd be hit by a ball" at 6:30 in the morning when the grass was being mowed. Instead I weaved in and out between pool furniture and trying to avoid being run over by those small service trucks on the designated Disney path that's about a whole 0.5 miles long and covered in the hardest substance known -- disney concrete.
Had a terrible cold all week and legs were so beat up by the surface, so I just did 6 easy instead of the workout on Friday.
Forgot my garmin, so times are with my analog Seiko and distances are a guess.
Tu - fartlek w/6x 2' faster than 10k w/2' rest. First 5 on cart path before Disney folk kicked me off 8.00 1:05:00 8:08
We - 10 .00 1:30:00 9:00
Th - 6.60 1:00:00 9:05
Fr -6.20 1:00:00 9:41
Sa - home mill 6.00 0:59:10 9:52
Su - mill 12.00 1:54:51 9:34
This Week 55.00 8:29:01 9:15
Went to a conference at a Disney hotel. Kicked me off the nice 2.5-mile golf cart path because they were "worried I'd be hit by a ball" at 6:30 in the morning when the grass was being mowed. Instead I weaved in and out between pool furniture and trying to avoid being run over by those small service trucks on the designated Disney path that's about a whole 0.5 miles long and covered in the hardest substance known -- disney concrete.
Had a terrible cold all week and legs were so beat up by the surface, so I just did 6 easy instead of the workout on Friday.
Forgot my garmin, so times are with my analog Seiko and distances are a guess.
Week of 21 January
Mo - President's day. Easy 6 at Burke lake on day off
Tu - 9 on mill with hill reps, 6 x 2' @ 6 deg/8mph with 2' @ 6mph/0 deg rest
We - 12 easy on mill
Th - 6 easy on mill
Fr - 7.9 threshold outside: 2 wup, 4 in 7:14, 6:40, 6:49, 6:35 over hills, 1.9 cdn
Sa - 11.8 pretty easy at Burke Lake
Su - 6 easy on hotel mill
This Week - 58.73 8:57:10 9:09
Tu - 9 on mill with hill reps, 6 x 2' @ 6 deg/8mph with 2' @ 6mph/0 deg rest
We - 12 easy on mill
Th - 6 easy on mill
Fr - 7.9 threshold outside: 2 wup, 4 in 7:14, 6:40, 6:49, 6:35 over hills, 1.9 cdn
Sa - 11.8 pretty easy at Burke Lake
Su - 6 easy on hotel mill
This Week - 58.73 8:57:10 9:09
Wednesday, February 23, 2011
Week of 14 February
Mo - easy + Magill drills 4.25 0:41:36 9:47
Tu - track 8.23 - 200-400-800-200-400-800-400 @ 10k, w/400 rest
We - easy 9.88 1:27:01 8:49 142 (71%)
Th - TM Easy 6.00 0:58:30 9:45
Fr - easy 3.91 @ 9:29 -- found new trail, not really runnable
Sa - 0.7 wup, 10k race in 41:01 -- crazy windy (24 gusting to 43)
Su - TM Easy 6.00 @ 9:45
This Week 45.26 6:37:38 8:47
Tuesday's workout
200-400-800-200-400-800-400 @ 10k, w/400 rest
4:00/k would be 48/96/3:12
Started too slow, ended too fast
49, 101, 3:15, 47, 95, 3:09, 94
Rests between 2:07 and 2:13
Pretty windy, but felt pretty easy. Max HR was 176 (on last 800).
Tu - track 8.23 - 200-400-800-200-400-800-400 @ 10k, w/400 rest
We - easy 9.88 1:27:01 8:49 142 (71%)
Th - TM Easy 6.00 0:58:30 9:45
Fr - easy 3.91 @ 9:29 -- found new trail, not really runnable
Sa - 0.7 wup, 10k race in 41:01 -- crazy windy (24 gusting to 43)
Su - TM Easy 6.00 @ 9:45
This Week 45.26 6:37:38 8:47
Tuesday's workout
200-400-800-200-400-800-400 @ 10k, w/400 rest
4:00/k would be 48/96/3:12
Started too slow, ended too fast
49, 101, 3:15, 47, 95, 3:09, 94
Rests between 2:07 and 2:13
Pretty windy, but felt pretty easy. Max HR was 176 (on last 800).
Saturday, February 19, 2011
By George 10k
http://www.runningfreeonline.com/Profile/Activity/ActivityId/483804/UserName/greg
41:00 for 10k this morning. The race was on Hains Point which is a peninsula separating the Potomac and Anacostia rivers, which is super flat and super fast... except when it's windy.
.. High Wind Warning remains in effect until 9 PM EST this
evening...
... Wind Advisory has expired...
The Wind Advisory is no longer in effect. A High Wind Warning
remains in effect until 9 PM EST this evening.
* Timing... 5 am to 9 PM... with the strongest winds between 10 am
and 5 PM.
* Winds... northwest 20 to 30 mph. Wind gusts up to 60 mph.
* Impacts... be prepared for power outages... and downed trees and
large branches. Ensure loose objects on your property are
secured or brought inside.
The wind was absurb. Double out and back course -- down Anacostia side, up Potomac side and back for 5k and do it again for 10k. I was running with these two girls and when we turned up the potomac side, it's like someone hit them in the stomach with a cannonball they shot back so fast. One time I was glad to have a few extra pounds. It was even worse the second time around. Laugh out loud wind guest ground you to a halt and you had to lean to the left just to stay upright.
Despite the 41:00, I think this was a pretty good race for me. I had more power in the last mile and ran a 20:24/20:36 splits (based on 5k turnaound cone). Splits were (in km)
Time Split time Distance Split pace Avg. HR
03:55 3:55 1.00 3:56 224 (112%)
07:55 3:59 2.00 4:00 237 (119%)
12:06 4:10 3.00 4:11 206 (103%)
16:00 3:54 4.00 3:54 181 (91%)
20:04 4:03 5.00 4:03 189 (95%)
24:04 4:00 6.00 4:00 185 (93%)
28:02 3:57 7.00 3:58 181 (91%)
32:19 4:17 8.00 4:17 181 (91%)
36:16 3:57 9.00 3:57 181 (90%)
40:29 4:12 10.00 4:12 181 (90%)
41:00 0:30 10.13 3:50 181 (91%)
HRM goofed up for the first few k, but you can see the wind after that 3:54/181 followed by 4:03/189. My HR was quite low for the end of a 10k (181 versus 188-190), so I may have dogged it a bit after I wasn't going to get sub-40. The good news is that my training seems to be going well. I honestly think if today were calm I'd have clicked off some pretty easy sub-4:00 k's in the beginning and made it at least very close.
week of 7 February
10.00mi - 1.6hrs 38.69mi - 5.9hrs |
Mo - 6 easy. 1 hill sprint and decided wasn't up to it
Tu - 8 on TM including 8 x 1' @ 8mph 6 deg grade with 1' rest
We - 10 easy
Th - rest forced by work
Fr - 8.5 on TM including 15' @ 6:58, 5' rest, 5' @ 6:31, 3' rest, 5' @ 6:31
Sa - 6 easy in afternoon b/c of swim meet
Su - 10 easy after swim meet
Friday, February 11, 2011
week of 31 January
- Mo - tm 6 @ 10:00
- Tu - tm 8.5 fartlek including 15 x 1' @ 9.0 - 9.5 mph
- We - outside! 9.93 @ 9:11
- Th - tm 6 @ 9:40
- Fr - tm threshold 10 @ 8:39
- 30' @ 6-6.6 mph (10: - 9:00), 15' @ 8.6 mph (6:58), 5' @ 6 mph (10:00), 15' @ 8.6 mph (6:58), 20+ @ 6 mph
- Sa - tm 6 @ 9:28
- Su - tm fartlek 12 @ 8:59 including 2 sets of of 5 x 1' @ 9mph (6:40) w/1' recovery, 1 set of 5 x 2' @ 9mph, 5' rest between all sets, then 5 x 20' at 10mph (6:00) with full recovery
Lots of stuff going on at work. Diet suffering and putting on weight.
Sunday, January 30, 2011
week of 24 January
Mo - easy 5.30 0:52:00 9:49
Tu - 0 - didn't get any sleep
We - easy 12.00 1:51:33 9:18
Th - easy 6.00 0:56:46 9:28
Fr - threshold 8.20 1:08:10 8:19 - 4x7' w/ 3' on TM 6:58, 6:58, 6:53, 6:40
Sa - easy 6.00 0:56:31 9:25
Su - progression 10.03 1:21:45 8:09 - 20' hard end at end - 6:43 (7:01)/167, stopped at stop light, 1:42 (8:18), 7:12/171, 6:53/176
week 47.53 7:06:45
Everything on treadmill except Sunday. Not getting enough miles and gaining weight, but the sprinkling of quality might be paying off. Today's run went pretty well. The hard portion was very hilly and 2nd mile (7:12) was up a pretty steep hill but it was all somewhere between HM and marathon effort. Full splitsahol for today
Time Split time Distance Split pace Avg. HR Elev. chg.
0:09:19 9:19 1.00 9:20 172 (86%) 0
0:17:47 8:23 2.00 8:24 163 (82%) 0
0:26:39 8:36 3.00 8:37 156 (78%) +11
0:35:51 8:32 4.00 8:32 146 (73%) +39
0:43:49 7:58 5.00 7:58 148 (74%) -20
0:52:20 8:30 6.00 8:30 152 (76%) +25
0:57:41 5:21 6.63 8:30 143 (72%) -27
1:04:24 6:43 7.59 7:01 167 (83%) -9 -- steep rolling hills
Stopped at stop light
1:06:07 1:42 7.80 8:18 134 (67%) -23 -- jog before getting going again
1:13:20 7:12 8.80 7:13 171 (85%) +79 -- uphill with a couple descents
1:20:15 6:53 9.80 6:54 176 (88%) -17 -- rolling hills
1:22:45 2:30 10.03 10:30 160 (80%) -30
Tu - 0 - didn't get any sleep
We - easy 12.00 1:51:33 9:18
Th - easy 6.00 0:56:46 9:28
Fr - threshold 8.20 1:08:10 8:19 - 4x7' w/ 3' on TM 6:58, 6:58, 6:53, 6:40
Sa - easy 6.00 0:56:31 9:25
Su - progression 10.03 1:21:45 8:09 - 20' hard end at end - 6:43 (7:01)/167, stopped at stop light, 1:42 (8:18), 7:12/171, 6:53/176
week 47.53 7:06:45
Everything on treadmill except Sunday. Not getting enough miles and gaining weight, but the sprinkling of quality might be paying off. Today's run went pretty well. The hard portion was very hilly and 2nd mile (7:12) was up a pretty steep hill but it was all somewhere between HM and marathon effort. Full splitsahol for today
Time Split time Distance Split pace Avg. HR Elev. chg.
0:09:19 9:19 1.00 9:20 172 (86%) 0
0:17:47 8:23 2.00 8:24 163 (82%) 0
0:26:39 8:36 3.00 8:37 156 (78%) +11
0:35:51 8:32 4.00 8:32 146 (73%) +39
0:43:49 7:58 5.00 7:58 148 (74%) -20
0:52:20 8:30 6.00 8:30 152 (76%) +25
0:57:41 5:21 6.63 8:30 143 (72%) -27
1:04:24 6:43 7.59 7:01 167 (83%) -9 -- steep rolling hills
Stopped at stop light
1:06:07 1:42 7.80 8:18 134 (67%) -23 -- jog before getting going again
1:13:20 7:12 8.80 7:13 171 (85%) +79 -- uphill with a couple descents
1:20:15 6:53 9.80 6:54 176 (88%) -17 -- rolling hills
1:22:45 2:30 10.03 10:30 160 (80%) -30
Tuesday, January 25, 2011
week of 17 January
With cherry blossom about 10 weeks away, I started my first full week of Hudson's half marathon training. Basically the format is sunday long run, monday easy with short hill sprints, tue speed-endurance, wed med long run, th easy, fri threshold, sat easy.
Threshold tempos are 2.5h pace, 1.5hr pace (HM) for me, and 1hr pace (a little faster the 10M pace for me).
All runs on TM this week except Monday.
I'm not religiously following the Hudson plans in the back of the book. I'm progressing the Su/Tu/Th runs as I feel I'm capable.
Threshold tempos are 2.5h pace, 1.5hr pace (HM) for me, and 1hr pace (a little faster the 10M pace for me).
All runs on TM this week except Monday.
- Mo - 6 easy w/ 4x8" hill sprints
- Tu - 8 mi w/8x1' 10k-3k pace on sched. I did on TM with 8x1' at 9mph (6:40) with last three at 9.3 mph(6:27)
- We - 10 easy
- Th - 6 easy
- Fr - Did 2 x 10' at 7:00 down to 6:40 I think with 5:00 rest.
- Sa - 7 easy
- Su - 10 w/ 10' near end at 6 deg and HR about 160bpm
I'm not religiously following the Hudson plans in the back of the book. I'm progressing the Su/Tu/Th runs as I feel I'm capable.
Sunday, January 16, 2011
weeks of 3 and 10 January
54.81mi - 8.3hrs | |||||||
52.46mi - 7.7hrs |
Started running more "quality." I don't think my new job's going to allow me to pile on the miles like last year and it's going to take something to PR this year.
All runs are easy above except
9 Jan - aborted workout. Planned 18 x 2' @ marathon to HMP w/1' recovery, but my hamstring tightened up (10k after affects still) and I only did 4 of them before finishing the run easy
11 Jan - Did 9 Jan's workout.
13 Jan - Structured fartlek with 25 x 45 sec/15 sec recovery at somewhere between marathon and 10k effort (who knows?).
16 Jan - fartlek. 10 x 45 sec @ 10k-3k (probably 10k to 5k pace actually). Complete rest. Did the 45 sec about every 5 minutes.
The 16 Jan run was straight from "Run Faster from the 5k to the Marathon" by Brad Hudson and Matt Fitzgerald. After lots of indecision, I decided to use their half marathon plan for Cherry Blossom. It's 16 weeks, but I'm coming in at week 6. It should be OK, I think, though as the first part is the introductory period and seems to assume pretty low mileage. The schedule from here looks like it's in the 50's and peaks in the 60s. Sun long run, easy run with some very short hill sprints (e.g., 8x10 sec) on Monday, workouts Tu and Fr (the usual), medium length easy run (like 10 miles) on Wed., and easy on Fr and Sat. I'm glad to have finally settled on a plan.
I probably won't do the marathon in May. Might as well save it for the fall when it will count for NYCM. By the way, I had the auto-qualifier time wrong -- it's 3:10:00 no 3:15:00! That's good though. I'm up for a challenge :-) If I want to weenie out though, they have a half time of 1:30:00, which would be way easier for me.
Wednesday, January 12, 2011
2011 Goals and rough plan
2/19 - GW b'day 10k (maybe)
3/13 - St Patrick's Day 8k
4/2 - Cherry Blossom
5/17 - Pike's peak 10k
5/1 - toying with an idea of a marathon. There's a local one, but worried it will be too hot
11/?? - Fall marathon. NCR, Richmond?
Goals are
3/13 - St Patrick's Day 8k
4/2 - Cherry Blossom
5/17 - Pike's peak 10k
5/1 - toying with an idea of a marathon. There's a local one, but worried it will be too hot
11/?? - Fall marathon. NCR, Richmond?
Goals are
- sub-40 10k by 40th b'day in June
- PR at Cherry Blossom and keep streak going (1st 6 years of running April 10 milers: 1:24:49, 1:19:25, 1:09:49, 1:08:49, 1:06:43, 1:05:55).
- run 40-year-old NYCM auto-qualifier (
3:15:003:10:00) in the fall
Friday, December 31, 2010
weeks of 20 and 27 December
58.84mi - 8.9hrs |
0.15mi - 0.0hrs 32.16mi - 4.4hrs |
Highlight was New Year's Eve 10k. 41:08. 25th male. 11th in my age group 35-39 (would have been 4th in 30-34 or 40-44!). Hamstring got very tight and sore at 2 miles. Gutted it out trying to stay on pace -- 20:08 at the 5k turnaround -- lost 8 seconds in the next (uphill) mile and pretty much gave up, saving my hammy for another day. Split, HR data
Time Split time Distance Split pace Avg. HR
06:15 6:15 1.00 6:16 189 (95%) -- bad HR data, downhill mile. Marker was at 6:22
12:39 6:23 2.00 6:24 188 (94%)
19:07 6:27 3.00 6:28 188 (94%)
25:31 6:23 3.99 6:25 189 (94%)
32:11 6:40 4.99 6:40 185 (92%)
39:04 6:52 5.99 6:53 184 (92%) -- uphill (back up first mile)
41:07 2:03 6.30 6:35 187 (94%)
2010 stats
2644 miles total, 7.24/day or 50.7 mpw on average.
By month:
254 - Jan
237 - Feb
283 - Mar
260 - Apr
239 - May
232 - Jun
241 - Jul
237 - Aug
40 - Sept - injured
175 - Oct
210 - Nov
235 - Dec
Hard to believe I ran 3180 in 2008.
Races:
(scale was broken mid-July to end of Aug)
I was injured in late 2009 and my weight came down as I was ramping up the mileage early in the year. In mid-April, I quit sugar after watching this video, and despite running less mileage with a new job, you can clearly see my weight nose dive. I had never been able to get under 160 before and now found myself around 155. I injured my foot/ankle at the end of Aug, but I was able to keep my weight under control with poolrunning or elliptical every day. Interestingly, it looks like my weight has been steadily climbing back up *after* I started running again. I haven't been quite as religious with the no sugar around the holidays, but the creep up started before then. Maybe I was already giving myself a sub-conscious break on the diet since I was running again. Whatever the reason, the trend is clearly in the wrong direction and I need to turn it back around somehow.
I can't get over the fact that I hurt myself right at the bottom of the curve, but before the weather turned and I had something to show for it. I ran a 65:55 10-miler in early April (6:35 pace). No doubt I would have smashed 40 in the 10k if I could have run a cool weather race at the end of August.
Now all I can do is try and string together a bunch of 250+ mile months and get the weight back down. I'm off to an inauspicious start with two no run days after I strained my right hamstring in a 41:08 10k effort on New Year's eve.
By month:
254 - Jan
237 - Feb
283 - Mar
260 - Apr
239 - May
232 - Jun
241 - Jul
237 - Aug
40 - Sept - injured
175 - Oct
210 - Nov
235 - Dec
Hard to believe I ran 3180 in 2008.
Races:
- 3/14 - St. Patrick's Day 8k - 32:07
- 4/11 - Cherry Blossom 10 Mile Run - 65:55
- 4/25 - Pike's Peek 10k - 40:04a
- 5/16 - Carytown 10k - 40:21
- 7/17 - Rockville 8k - 33:21
- 11/20 - Cranberry Crawl 10k - 40:43
- 12/31 - Ring in Hope 10k - 41:08
(scale was broken mid-July to end of Aug)I was injured in late 2009 and my weight came down as I was ramping up the mileage early in the year. In mid-April, I quit sugar after watching this video, and despite running less mileage with a new job, you can clearly see my weight nose dive. I had never been able to get under 160 before and now found myself around 155. I injured my foot/ankle at the end of Aug, but I was able to keep my weight under control with poolrunning or elliptical every day. Interestingly, it looks like my weight has been steadily climbing back up *after* I started running again. I haven't been quite as religious with the no sugar around the holidays, but the creep up started before then. Maybe I was already giving myself a sub-conscious break on the diet since I was running again. Whatever the reason, the trend is clearly in the wrong direction and I need to turn it back around somehow.
I can't get over the fact that I hurt myself right at the bottom of the curve, but before the weather turned and I had something to show for it. I ran a 65:55 10-miler in early April (6:35 pace). No doubt I would have smashed 40 in the 10k if I could have run a cool weather race at the end of August.
Now all I can do is try and string together a bunch of 250+ mile months and get the weight back down. I'm off to an inauspicious start with two no run days after I strained my right hamstring in a 41:08 10k effort on New Year's eve.
Sunday, December 19, 2010
weeks of 6 and 13 December
http://www.runningfreeonline.com/Profile/Months/UserName/greg has the details of my training.
Last couple of weeks were affected by a nasty cold and my son's Bar Mitvah. The week of 6 December was 47 miles in 6 runs with a 10.4-mile long run. The week of 13 December was 53 miles in 7 runs with a 13.6-mile long run on the treadmill.
Last couple of weeks were affected by a nasty cold and my son's Bar Mitvah. The week of 6 December was 47 miles in 6 runs with a 10.4-mile long run. The week of 13 December was 53 miles in 7 runs with a 13.6-mile long run on the treadmill.
Sunday, December 05, 2010
week of 8, 15, 22, and 29 November
I think I've set a PR for weeks behind on updating this blog. I know the world has been clamoring for an update!
week of 8 November
Mon - 7.81 1:06:52 8:34
Tue- 7.85 1:11:04 9:03
Wed - 8.66 1:09:44 8:03
- 6 x 1000m in 3:53, 3:54, 3:57, 3:56, 3:57, and 3:58 with 400m rests in ~2:20
Thu - 3.07 0:37:37 12:16 over Joshua Tree trail the added 24' on hotel treadmill (2.5)
Fri - 5.77 0:50:39 8:47
Sat - 8.07 1:09:34 8:37
Sun 4.41 0:40:53 9:17 - tweaked hamstring
Total: 48.14 7h10'
I traveled to California on Thursday and then back on Sunday, getting in what I could. I'm always sore and stiff when I run on travel and kinda strained my hamstring.
Ran on a nice trail (49 palms oasis trail when I was there). I believe the map said the hill it went over (twice) was ~400' (in 3/4-mile). At one point my HR was >150 and doing 15 min/mile.
week of 15 November
Monday 3.21/9:19 - Got home after midnight on Sunday from travel and slept in
Tuesday 3.10/9:45 - can't remember why so few mile -- hamstring still tweaked?
Wed - 7.86/8:38
Th - 6.91 -Magill's drilss
Fri - 3.21/8:40 - easy day before race
Sat - 1.37 @10:28 wup, 10k race 40:43
Sun - 4.09 @ 9:40
Total: 36.01 5:16:18
week of 22 November
Mon - 7.8 @ 9:57
Tue - 3.97 AM, 2.09 PM -- split up b/c up late Monday I think
Wed - 7.81 @ 9:27
Thu - 8.60 @ 9:32
Fri - 8.97 @ 9:43
Sat - MAF test 8.57 @ 8:42/136 - RHR 43
Sun - 9.05 @ 8:34/139 - RHR 44
Total: 56.91 8:52:49 9:22
Took it super easy working to get volume up and recover from 10k. Back to my low HR roots. If I get an injury, I'd like it to be an overuse injury. Buh-bump HR electrode cream arrived on Fr afternoon, so my HR reading should be reliable now in first mile. Also started taking RHR. Did MAF test on Saturday.
MAF test was 2-mile wup jog to track -- 10:00/126, 8:58/127 -- and
week of 30 November
Mon - 7.8 @ 9:29/126 - RHR 44
Tue - 7.8 @ 9:48/125 - RHR 44
Wed - 6.4 @ 9:23/149 - treadmill 4 x 5' @ 6 deg/9:05 w/ 2' rest (0 deg/10:00), HR up to 172 (marathon effort) at end of last 5'
Thu - 7.8 @ 9:53/129 - RHR 50, from harder effort yesterday
Fri - 7.8 @ 9:34/134 - RHR 47, little sleep -- high RHR from lack of sleep or Wed effort?
Sat - 13.50 @ 8:47 144 -- 3 lake laps in 1:58:38 -- RHR 49, little sleep again
Sun - 8.96 @ 8:55/141 - 2 lake laps -- Garmin cheats me at lake. Calibrate bike measured at 4.58/lap. Decent sleep, RHR 45 (actually taken after driving kids around, but before run, so not really resting)
Toal: 60.19 9:21:49 9:20 136 (68%)
Got above 60 finally! Also longest run since 20 July.
week of 8 November
Mon - 7.81 1:06:52 8:34
Tue- 7.85 1:11:04 9:03
Wed - 8.66 1:09:44 8:03
- 6 x 1000m in 3:53, 3:54, 3:57, 3:56, 3:57, and 3:58 with 400m rests in ~2:20
Thu - 3.07 0:37:37 12:16 over Joshua Tree trail the added 24' on hotel treadmill (2.5)
Fri - 5.77 0:50:39 8:47
Sat - 8.07 1:09:34 8:37
Sun 4.41 0:40:53 9:17 - tweaked hamstring
Total: 48.14 7h10'
I traveled to California on Thursday and then back on Sunday, getting in what I could. I'm always sore and stiff when I run on travel and kinda strained my hamstring.
Ran on a nice trail (49 palms oasis trail when I was there). I believe the map said the hill it went over (twice) was ~400' (in 3/4-mile). At one point my HR was >150 and doing 15 min/mile.
week of 15 November
Monday 3.21/9:19 - Got home after midnight on Sunday from travel and slept in
Tuesday 3.10/9:45 - can't remember why so few mile -- hamstring still tweaked?
Wed - 7.86/8:38
Th - 6.91 -Magill's drilss
Fri - 3.21/8:40 - easy day before race
Sat - 1.37 @10:28 wup, 10k race 40:43
Sun - 4.09 @ 9:40
Total: 36.01 5:16:18
week of 22 November
Mon - 7.8 @ 9:57
Tue - 3.97 AM, 2.09 PM -- split up b/c up late Monday I think
Wed - 7.81 @ 9:27
Thu - 8.60 @ 9:32
Fri - 8.97 @ 9:43
Sat - MAF test 8.57 @ 8:42/136 - RHR 43
Sun - 9.05 @ 8:34/139 - RHR 44
Total: 56.91 8:52:49 9:22
Took it super easy working to get volume up and recover from 10k. Back to my low HR roots. If I get an injury, I'd like it to be an overuse injury. Buh-bump HR electrode cream arrived on Fr afternoon, so my HR reading should be reliable now in first mile. Also started taking RHR. Did MAF test on Saturday.
MAF test was 2-mile wup jog to track -- 10:00/126, 8:58/127 -- and
| Split | AHR |
| 7:53 | 141 |
| 8:06 | 141 |
| 8:22 | 141 |
| 8:18 | 142 |
| 8:25 | 141 |
week of 30 November
Mon - 7.8 @ 9:29/126 - RHR 44
Tue - 7.8 @ 9:48/125 - RHR 44
Wed - 6.4 @ 9:23/149 - treadmill 4 x 5' @ 6 deg/9:05 w/ 2' rest (0 deg/10:00), HR up to 172 (marathon effort) at end of last 5'
Thu - 7.8 @ 9:53/129 - RHR 50, from harder effort yesterday
Fri - 7.8 @ 9:34/134 - RHR 47, little sleep -- high RHR from lack of sleep or Wed effort?
Sat - 13.50 @ 8:47 144 -- 3 lake laps in 1:58:38 -- RHR 49, little sleep again
Sun - 8.96 @ 8:55/141 - 2 lake laps -- Garmin cheats me at lake. Calibrate bike measured at 4.58/lap. Decent sleep, RHR 45 (actually taken after driving kids around, but before run, so not really resting)
Toal: 60.19 9:21:49 9:20 136 (68%)
Got above 60 finally! Also longest run since 20 July.
Saturday, November 20, 2010
40:43
Time Split time Distance Split pace Avg. HR
06:24 6:24 1.00 6:25 183 (91%)
12:52 6:27 2.00 6:26 186 (93%)
19:21 6:29 3.00 6:30 186 (93%)
25:50 6:29 4.00 6:31 186 (93%)
32:22 6:31 5.00 6:31 186 (93%)
39:06 6:44 6.00 6:45 184 (92%)
40:43 1:36 6.24 6:36 185 (93%)
Perfect conditions, weather, and pancake flat course (there are tracks with more elevation change).
I couldn't generated any power. My HR was a couple of beats lower than in May, but I don't think I dogged it. I tried everything I could in the last mile. I felt like I was sprinting, but I was going slower.
Not sure how to fix that. I know I need to run more miles. I was consistently doing >60 in the spring. I've only cracked 50 once this fall. Injuries suck. Especially ones from meaningless races in August. Time is short on my 2010 goal. I still have 6 months to get the sub-40 by 40.
06:24 6:24 1.00 6:25 183 (91%)
12:52 6:27 2.00 6:26 186 (93%)
19:21 6:29 3.00 6:30 186 (93%)
25:50 6:29 4.00 6:31 186 (93%)
32:22 6:31 5.00 6:31 186 (93%)
39:06 6:44 6.00 6:45 184 (92%)
40:43 1:36 6.24 6:36 185 (93%)
Perfect conditions, weather, and pancake flat course (there are tracks with more elevation change).
I couldn't generated any power. My HR was a couple of beats lower than in May, but I don't think I dogged it. I tried everything I could in the last mile. I felt like I was sprinting, but I was going slower.
Not sure how to fix that. I know I need to run more miles. I was consistently doing >60 in the spring. I've only cracked 50 once this fall. Injuries suck. Especially ones from meaningless races in August. Time is short on my 2010 goal. I still have 6 months to get the sub-40 by 40.
Sunday, November 07, 2010
weeks of 25 October and 1 November - accidental new workout
Week of 25 October
Mon - Magill's Drills 7.19 1:07:30 9:24
Pace includes walking in drills.
Tue - 4.20 0:38:15 9:07 138
Wed - 7.86 1:11:35 9:06
Thu- 8.37 1:09:25 8:17 157 (79%)
Did 10 x 400m at 10k pace (40:00=96 secs). I concentrated on counting my steps for the first five and about 40 for each 200m (=200 step/min at 96/lap). Times were 97, 97, 96, 93, and 95 for the first 5. It felt harder than 400m should though and, somewhat dejected, I thought I'd just run a relaxed 2x1mile at probably 7:00 pace or whatever felt right. Well, I looked at my watch at 100m, expecting to see 26, and saw 24, which was the 96/lap pace I had just been doing. I think the forced fast turnover made my relaxed turnover faster, so I kept with the 400s alternating relaxed and fast turnover, doing the the next 4 in 96, 94, 96, and 96. (lost count and only did 9 total).
Friday 5.99 0:57:01 9:31
At Disneyworld. It was totally flat but felt like 80 degrees and 100% humidity. I felt like crap.
Saturday
The park trumped running and took a zero.
Sunday Running: Easy 7.41 1:07:16 9:05
Two laps+ around Universal.
Week - 41.02 6:11:02 9:03
Another lousy low 40s week
week of 7 November
Mon PM - Treadmill 4.05 0:29:00 7:10 Got home at 1am from trip to Disney. Didn't get up monday AM, but ran in the afternoon.
Tue - AM 7.85 1:08:59 8:47
Tue PM - 2.20 0:20:56 9:31
Family still at Disney; first double in forever
Wed AM - 7.84 1:07:35 8:37
Wed PM - 2.08 0:20:00 9:37
Another double
Thu - 7.87 1:09:30 8:50
Fri - Magill's drills 7.64 1:12:08 9:27
Magill's drills on the turf field; Did 1 100m in 18 sec following just for fun;
Sat PM - 3.20 0:27:23 8:33
Took son to pool for swim meet. Got there at 6:50 am. Got home after 2pm. Had a blinding headache and laid down instead of running. Got out around 5pm and felt better after I ran three at a decent clip. Form felt like it clicked.
Sun - 10.15 1:20:36 7:56 164 Felt good last night and wanted to run around 8/mile today. Felt great and form felt right. At faster pace, cadence was ~185 without thinking about it. Did 2 laps in 69:47. Garmin says 9.00 miles for two laps (7:45), but the Garmin has a bit of a problem on the trail and I believe it is 9.14 (measured with a calibrated bike), which is 7:38 pace. Jogged another mile+ at ~10 min/mile.
Week - 52.9
First time above 50 since the week of 23 August before my injury.
Mon - Magill's Drills 7.19 1:07:30 9:24
Pace includes walking in drills.
Tue - 4.20 0:38:15 9:07 138
Wed - 7.86 1:11:35 9:06
Thu- 8.37 1:09:25 8:17 157 (79%)
Did 10 x 400m at 10k pace (40:00=96 secs). I concentrated on counting my steps for the first five and about 40 for each 200m (=200 step/min at 96/lap). Times were 97, 97, 96, 93, and 95 for the first 5. It felt harder than 400m should though and, somewhat dejected, I thought I'd just run a relaxed 2x1mile at probably 7:00 pace or whatever felt right. Well, I looked at my watch at 100m, expecting to see 26, and saw 24, which was the 96/lap pace I had just been doing. I think the forced fast turnover made my relaxed turnover faster, so I kept with the 400s alternating relaxed and fast turnover, doing the the next 4 in 96, 94, 96, and 96. (lost count and only did 9 total).
Friday 5.99 0:57:01 9:31
At Disneyworld. It was totally flat but felt like 80 degrees and 100% humidity. I felt like crap.
Saturday
The park trumped running and took a zero.
Sunday Running: Easy 7.41 1:07:16 9:05
Two laps+ around Universal.
Week - 41.02 6:11:02 9:03
Another lousy low 40s week
week of 7 November
Mon PM - Treadmill 4.05 0:29:00 7:10 Got home at 1am from trip to Disney. Didn't get up monday AM, but ran in the afternoon.
Tue - AM 7.85 1:08:59 8:47
Tue PM - 2.20 0:20:56 9:31
Family still at Disney; first double in forever
Wed AM - 7.84 1:07:35 8:37
Wed PM - 2.08 0:20:00 9:37
Another double
Thu - 7.87 1:09:30 8:50
Fri - Magill's drills 7.64 1:12:08 9:27
Magill's drills on the turf field; Did 1 100m in 18 sec following just for fun;
Sat PM - 3.20 0:27:23 8:33
Took son to pool for swim meet. Got there at 6:50 am. Got home after 2pm. Had a blinding headache and laid down instead of running. Got out around 5pm and felt better after I ran three at a decent clip. Form felt like it clicked.
Sun - 10.15 1:20:36 7:56 164 Felt good last night and wanted to run around 8/mile today. Felt great and form felt right. At faster pace, cadence was ~185 without thinking about it. Did 2 laps in 69:47. Garmin says 9.00 miles for two laps (7:45), but the Garmin has a bit of a problem on the trail and I believe it is 9.14 (measured with a calibrated bike), which is 7:38 pace. Jogged another mile+ at ~10 min/mile.
Week - 52.9
First time above 50 since the week of 23 August before my injury.
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