A touch behind I will attempt to get through this without being interrupted.
Monday Aug 17
Race week. Two runs today pretty humid
18 miles a 12/6
Tuesday
10 miles feeling a bit tired.
Wednesday in a rain storm. I can't ever remember running in something this bad as far as rain. The workout was 3 x 2 miles at sub 10:20. I didn't even come close but felt fairly snappy considering the conditions. 10:37/10:31/10:38 with 3 minutes rest. 16 total miles for the day.
Thursday
rest and relaxation
12 miles
Friday
8 miles prerace. Feeling somewhat confident that I can A follow my race plan and B win this race again. Lost in 05 actually getting third.
Saturday
My goal was 5:20s through 10 and then pick it up if I was feeling decent.
The weather was great. Mike Torchia led through the mile in what was a sign for the rest of the day. He was 5:05 and we were low 5:20's. That is uphill when I mean uphill I mean 1500 meters of gradual climbing. Needless to say he was rocking. He won breaking my course record by 6 seconds. That was on a much easier course. Come to find out he had or developed a fracture in his hip that will keep him from running this fall. He said his hip was bothering him right after the race. I got beat in the last 400 meters by Ben Marvin. I crossed in 1:10:31. 31 seconds from what I thought I could run on the day. I ran the first 3 miles just like I had hoped to run the last three...HARD.
Sunday
8 miles easy for a total of 94. A down week mileage wise but the next 5 will be rough. The intensity, duration, and mileage will all increase. I am looking forward to this. IT is the time where I truely believe the real work is done.
Monday, August 31, 2009
Monday, August 17, 2009
2 steps back
A rough week. I have a bunch of things going on (non running) that has finally caught up with me. The combination of warmer/humid weather has made things difficult as well as little sleep and a poor diet. All things I can change except for the weather. Rochester Half this weekend looking forward to testing my fitness. This will be a marathon pace effort for 10 miles and then go if I am feeling decent.
Monday
14 miles r and r
Tuesday
17 miles with 3 at 15:50
pretty warm and humid. Not what I was looking for. About 20 seconds off.
Wednesday
14 miles easy
Thursday
13 miles easy prep for tomorrows marathon pace workout
Friday
Warm humid and windy.
Decided to run 2 10 milers at an easy pace basically pushing the 10 mile back two weeks.
I don't like doing this but I can't run in the early morning anymore so this is what I have to deal with.
Saturday
8 20 second hills felt ok.
16 miles total
Sunday
rest and recovery (from what?)
12 miles
106 for the week. Definitely not what I am looking for. The weather is changing.
8 weeks out so a lot of time. The work I am doing now is just off what I need to be hitting. I have only missed one important workout so things could be worse. This is a big week for my mellon. Need to get that in the right frame of MIND.
Monday
14 miles r and r
Tuesday
17 miles with 3 at 15:50
pretty warm and humid. Not what I was looking for. About 20 seconds off.
Wednesday
14 miles easy
Thursday
13 miles easy prep for tomorrows marathon pace workout
Friday
Warm humid and windy.
Decided to run 2 10 milers at an easy pace basically pushing the 10 mile back two weeks.
I don't like doing this but I can't run in the early morning anymore so this is what I have to deal with.
Saturday
8 20 second hills felt ok.
16 miles total
Sunday
rest and recovery (from what?)
12 miles
106 for the week. Definitely not what I am looking for. The weather is changing.
8 weeks out so a lot of time. The work I am doing now is just off what I need to be hitting. I have only missed one important workout so things could be worse. This is a big week for my mellon. Need to get that in the right frame of MIND.
Monday, August 10, 2009
Pressing on
Monday
14 miles easy. Looking to get back into longer workouts this week.
Tuesday
18 miles with a mp ladder
4 miles
2 miles
1 miles
I was a bit tired here. Not sure why. I am getting about 4-5 hours a sleep and that may be the main reason. The 4 miles segment went fine. All things considered a solid workout.
Wednesday
13 miles r and r.
Thursday
14 miles
r and r
Friday am
It was cool windy and started to rain 3 miles into my biggest workout yet.
18 miles at sub 6 minute pace.
I ran the same route I had last winter prior to fargo.
First mile was 5:42 but I was able to slow up a bit and come back with solid miles under 6 until mile 17. Up a decent hill and against the wind. I was a bit low fuel wise so I was struggling with that.
Mile 18 was 53 so that was a good way to end the workout. Overall very similar to this winter except the conditions that day were 35 degrees no wind.
Saturday
two runs very easy 14/4 miles.
Sunday
11 miles easy with a very bad ankle twist. Feels ok now but it really hurt. I am running on a horse trail next to the douglas trail for my easy days. Mainly because it is packed dirt and mostly flat.
110 miles for the week. I am going to attempt to keep my mileage there for the two weeks leading up to the 5 week block.
Our team was non existant yesterday. I am sure metz is pissed. I had to work and we are so thin that the fun hammered us. City of lakes however should be interesting. We have to have all of our ducks in a row.
14 miles easy. Looking to get back into longer workouts this week.
Tuesday
18 miles with a mp ladder
4 miles
2 miles
1 miles
I was a bit tired here. Not sure why. I am getting about 4-5 hours a sleep and that may be the main reason. The 4 miles segment went fine. All things considered a solid workout.
Wednesday
13 miles r and r.
Thursday
14 miles
r and r
Friday am
It was cool windy and started to rain 3 miles into my biggest workout yet.
18 miles at sub 6 minute pace.
I ran the same route I had last winter prior to fargo.
First mile was 5:42 but I was able to slow up a bit and come back with solid miles under 6 until mile 17. Up a decent hill and against the wind. I was a bit low fuel wise so I was struggling with that.
Mile 18 was 53 so that was a good way to end the workout. Overall very similar to this winter except the conditions that day were 35 degrees no wind.
Saturday
two runs very easy 14/4 miles.
Sunday
11 miles easy with a very bad ankle twist. Feels ok now but it really hurt. I am running on a horse trail next to the douglas trail for my easy days. Mainly because it is packed dirt and mostly flat.
110 miles for the week. I am going to attempt to keep my mileage there for the two weeks leading up to the 5 week block.
Our team was non existant yesterday. I am sure metz is pissed. I had to work and we are so thin that the fun hammered us. City of lakes however should be interesting. We have to have all of our ducks in a row.
Tuesday, August 4, 2009
molding like clay?
Sunday
13 miles easy with a pretty good wind
Monday July 27
14 miles easy again. Still coming down from the race.
Tuesday July 28
10 x 1 minute at marathon pace.
Pretty relaxing effort. Legs came around nicely
Wednesday
13 rest and recovery
Thursday
5 x 2:30 uphill runs
Effort was ok. Was looking for a better effort.
Friday
22 miles at a relaxed pace 6:30. I ran some serious uphills on this run attempting to bank some strength. I sort of doubled back on this run from thursdays effort so I was happy with how my legs recovered less than 14 hours later. 36 miles in 14 hours. Ice bath as well after the run. Need to do this weekly from here on out.
Saturday
12 miles recovery almost all on dirt.
Sunday
14 miles with 10 x short hills at a very good effort. One sign things are moving the right direction for me is recovery. I learned a bunch about how important the easy days are leading to my pr at chicago in 06.
105 for the week. 3 weeks until the big 5 week push. Looking for 110 next week and two larger workouts.
13 miles easy with a pretty good wind
Monday July 27
14 miles easy again. Still coming down from the race.
Tuesday July 28
10 x 1 minute at marathon pace.
Pretty relaxing effort. Legs came around nicely
Wednesday
13 rest and recovery
Thursday
5 x 2:30 uphill runs
Effort was ok. Was looking for a better effort.
Friday
22 miles at a relaxed pace 6:30. I ran some serious uphills on this run attempting to bank some strength. I sort of doubled back on this run from thursdays effort so I was happy with how my legs recovered less than 14 hours later. 36 miles in 14 hours. Ice bath as well after the run. Need to do this weekly from here on out.
Saturday
12 miles recovery almost all on dirt.
Sunday
14 miles with 10 x short hills at a very good effort. One sign things are moving the right direction for me is recovery. I learned a bunch about how important the easy days are leading to my pr at chicago in 06.
105 for the week. 3 weeks until the big 5 week push. Looking for 110 next week and two larger workouts.
Subscribe to:
Posts (Atom)