I can explain the title. I learned so much the year I qualified. One thing I always stuck with was the title above. A good workout or a bad one, keep an even keel. I know I missed blogging for more than a week. Actually two weeks. I am going to start with the 16th and go from there. The week from the 9th to the 16th went well.
Feb 16. 14 miles easy.
Feb 17. 5 x 800 uphill runs 2:50 with a long jog back down. Felt ok. Not as sharp.
Feb 18. I don't like to do back to back workouts but yeasterdays workout left me feeling a bit empty. Today was 3 x 15:00 minutes at 5:20/5:10/5:00 with 3 minutes rest. I stopped at 10 minutes on the last one feeling like I could have done it but I didn't want to push through with the anticipation of fridays long day. I left feeling pretty good.
Feb 19. Easy day 11 miles very easy 6:45 to 7 min pace
Feb 20. 18 miles at 6 minute pace. I chose a good day to do this. Weather was 5 degrees with light south winds. I chose a hilly early part of the route ending with some hills. I finished at 5:58 pace. Really encouraged by this workout this early. Saturday and sunday were 15 and 14 miles with some buddies.
Goals for this week are to maintain fitness meaning no huge workouts and to start push ups and sit ups at 50 push and 100 sit. Also to again get 105 or better miles. I have been very consistant in this so far. Things are rolling well.
Monday, February 23, 2009
Monday, February 9, 2009
Back in the saddle???
It has been a while. I have attempted to blog without much success. I hope to be able to keep this up throughout the season with a bit more weekly posts. Here is a recap of what I have been up to the last few days.
Monday Feb 2
14 miles in the wind. Felt ok coming back from Saturdays run. Finished with 8 x 8sec short hills.
Tuesday
a bit cold so I opted for the tmill. The footing is still terrible here so I wasn't going to risk it. 6 warm up then 1 more on the treadmill. 4 x mile 3 min rest. Sort of a stapple workout this early in the season. I did 5/5/4:52/4:42. Last year I did these a bit faster but that didn't necessarily equal better fitness. Here is what I am refering to. Last year I had a bunch of pretty solid workouts on the treadmill. I thought I was pretty fit and ready to run well at the human race based of off almost all treadmill workouts. A few workouts ended with miles in the 4:30s. Most of us know but the treadmill isn't always good and I am learning that more and more every year. In the past I have only used it at the end of long runs, which I found to really help. From now on I am only really using the treadmill to get some solid stuff in and not really worry about the numbers.
Wednesday was easy two runs for 15 miles.
Thursday
8 x 30 sec at 10k pace with 30 secs. rest.
Friday
6/6=12
Saturday
Things were looking up that this would be a good day. That is until I woke up with major stomach issues. Needless to say as I post this monday night I am still not 100 percent.
8 miles/ 3 bathrooms stops.
Sunday
a bit better but the run was terrible. Felt way out of it.
5 miles was a major struggle.
83 miles for the week.
I am going to make some changes in how I do things. Last night I was paging through my 06 log. One thing really jumped out at me. The little things. Strides, weights, drills, post long run ice baths, endurox. Things that I haven't stuck to since. Today I am going to also start posting some things in my log that will hopefully be a new weekly occurance. One mileage goal for that week followed by one workout goal. This week my goals are 105 miles and 8 miles at marathon pace.
Monday Feb 2
14 miles in the wind. Felt ok coming back from Saturdays run. Finished with 8 x 8sec short hills.
Tuesday
a bit cold so I opted for the tmill. The footing is still terrible here so I wasn't going to risk it. 6 warm up then 1 more on the treadmill. 4 x mile 3 min rest. Sort of a stapple workout this early in the season. I did 5/5/4:52/4:42. Last year I did these a bit faster but that didn't necessarily equal better fitness. Here is what I am refering to. Last year I had a bunch of pretty solid workouts on the treadmill. I thought I was pretty fit and ready to run well at the human race based of off almost all treadmill workouts. A few workouts ended with miles in the 4:30s. Most of us know but the treadmill isn't always good and I am learning that more and more every year. In the past I have only used it at the end of long runs, which I found to really help. From now on I am only really using the treadmill to get some solid stuff in and not really worry about the numbers.
Wednesday was easy two runs for 15 miles.
Thursday
8 x 30 sec at 10k pace with 30 secs. rest.
Friday
6/6=12
Saturday
Things were looking up that this would be a good day. That is until I woke up with major stomach issues. Needless to say as I post this monday night I am still not 100 percent.
8 miles/ 3 bathrooms stops.
Sunday
a bit better but the run was terrible. Felt way out of it.
5 miles was a major struggle.
83 miles for the week.
I am going to make some changes in how I do things. Last night I was paging through my 06 log. One thing really jumped out at me. The little things. Strides, weights, drills, post long run ice baths, endurox. Things that I haven't stuck to since. Today I am going to also start posting some things in my log that will hopefully be a new weekly occurance. One mileage goal for that week followed by one workout goal. This week my goals are 105 miles and 8 miles at marathon pace.
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