3.28 9 miles treadmill at 2% incline in 58:50.
3.29 8 miles treadmill at 2% incline in 60 minutes.
3.30 15 mile run outside looping around New Castle twice in 88:39 (5:54 pace). Honestly, I just started out at a brisk pace and said to myself that whatever pace I was running half a mile in would be what I wanted to average for the whole run. Splits were: First mile in 6:07, first 3 in 18:03, 6 in 35:51, 9 in 53:36, first 12 in 71:15, last 3 were in 17:24.
I felt relaxed and only started to feel it in my legs the last mile. This was a nice one. I would not consider it a tempo run, because it did not feel terribly uncomfortable.
3.31 3 miles am easy. 8 miles PM on treadmill (2% incline) in 52:50.
4.1 6.5 miles treadmill (2% incline) 50 minutes. I felt a little sluggish this morning. 5.5 miles outside PM in 38:22.
4.2 5 miles outside AM in 34:47. 10 miles outside PM in 70 minutes.
4.3 11 miles total on treadmill at 2% incline. 2.5 miles warm up. 6 by 1 mile repeats with 200 meter recovery jog (1:10). Splits were 5:14, 5:13, 5:11, 5:11, 5:10, 5:09, which equates to track times of 5:09, 5:08, 5:06, 5:06, 5:06, 5:05. 1.75 cool down.
This was very intense and it destroyed a workout I did back in February where I took a full 400 meter recovery. My times then were 5:19, 5:19, 5:17, 5:16, 5:14, 5:10--all of which equated to 5:14, 5:14, 5:12, 5:11, 5:09, 5:06 on a track.
So--I was roughly 4.5 seconds faster with half the rest. I was running on fumes the last two, as I am finishing up several high mileage weeks in a row.
It's been 20 weeks since the half marathon and I have stepped up my training in a very real way.
My goal heading into this racing season is to get close to 15 minutes flat for a 5k and break 32 minutes for a 10k. I'd like to think these are realistic goals, but I wont know until I start to race!
81 miles for the week.
As a youth, I ran, yet I did not exist in a sense. 19 years passed. Today, I exist in one sense because I must run. Perhaps I run to escape the futility of my existence. Perhaps not. In either case, this blog, or whatever it is, will serve to chronicle my training as a runner, my development as a man, and ultimately my demise as a human, because all things pass, fade, retreat into the horizon--and while we run, as we run, the mirage that is the shimmering, glimmering future continues to assert itself just out of reach. And yet, as this picture up above connotes, it may still be beautiful. And so the question may be what is IT? What is it? What is IT?
Tuesday, March 29, 2011
Wednesday, March 23, 2011
3.21-3.27
3.21 8 miles on treadmill at 2% incline in 61 minutes.
3.22 2 miles warm up. 4 by 800's with 200 recovery jogs on treadmill at 2% incline, then 4 by 400 on treadmill at 3% incline with 100 recovery jog. Splits were 2:31, 2:31, 2:30, 2:30; 75, 74, 74, 74. 2.25 cool down. Outside track equivalent would equal 2:29, 2:29, 2:28, 2:28; 71, 72, 71, 71. 8 miles total.
I felt like crap and threw the 400's on there to make this a semi-passable workout.
3.23 15 miles on treadmill at 2% incline in 95:54, which equates to 93:24 and 6:13 equivalent pace. This was a great progression run. I started out at 6:52 pace and worked it down consistently to my last mile at 5:48, which is about 5:41 on a track. I did my last 3 miles in 18:01 on the treadmill and my last 5 in 30:30, which equates to about 6 minute pace on a track.
I felt great and could have gone longer. To put this into perspective, I did a 15 miler last June or somthing in 108 minutes and thought I was going to die--lol.
I felt much better than yesterday. Yesterday was just an offday. This was my longest run in a very long time--probably since last August.
3.24 8 miles on treadmill at 2% incline in 54:30.
3.25 10 miles (AM) treadmill at 2% incline in 65:54. I started out slow and worked my way down to 5:40. I felt very good, but this was not really a progression run. 4 miles outside in afternoon in 27:34.
3.26 5 miles AM outside in 35 minutes. 8 miles PM outside in 57 minutes.
3.27 2 miles warm up. 8 by 800's with 60 seconds rest on treadmill at 2% incline. 2:31, 2:31, 2:31, 2:29, 2:29, 2:29, 2:29, 2:29. This works out to 2:29, 2:29, 2:29, 2:27, 2:27, 2:27, 2:27, 2:27. 2 miles cool down. I would have done more reps, but I was running out of time. 8 miles total.
74 miles total for the week with one crappy speed workout, one decent one, and a nice 15 mile progression run. Not a bad week at all I dont think.
3.22 2 miles warm up. 4 by 800's with 200 recovery jogs on treadmill at 2% incline, then 4 by 400 on treadmill at 3% incline with 100 recovery jog. Splits were 2:31, 2:31, 2:30, 2:30; 75, 74, 74, 74. 2.25 cool down. Outside track equivalent would equal 2:29, 2:29, 2:28, 2:28; 71, 72, 71, 71. 8 miles total.
I felt like crap and threw the 400's on there to make this a semi-passable workout.
3.23 15 miles on treadmill at 2% incline in 95:54, which equates to 93:24 and 6:13 equivalent pace. This was a great progression run. I started out at 6:52 pace and worked it down consistently to my last mile at 5:48, which is about 5:41 on a track. I did my last 3 miles in 18:01 on the treadmill and my last 5 in 30:30, which equates to about 6 minute pace on a track.
I felt great and could have gone longer. To put this into perspective, I did a 15 miler last June or somthing in 108 minutes and thought I was going to die--lol.
I felt much better than yesterday. Yesterday was just an offday. This was my longest run in a very long time--probably since last August.
3.24 8 miles on treadmill at 2% incline in 54:30.
3.25 10 miles (AM) treadmill at 2% incline in 65:54. I started out slow and worked my way down to 5:40. I felt very good, but this was not really a progression run. 4 miles outside in afternoon in 27:34.
3.26 5 miles AM outside in 35 minutes. 8 miles PM outside in 57 minutes.
3.27 2 miles warm up. 8 by 800's with 60 seconds rest on treadmill at 2% incline. 2:31, 2:31, 2:31, 2:29, 2:29, 2:29, 2:29, 2:29. This works out to 2:29, 2:29, 2:29, 2:27, 2:27, 2:27, 2:27, 2:27. 2 miles cool down. I would have done more reps, but I was running out of time. 8 miles total.
74 miles total for the week with one crappy speed workout, one decent one, and a nice 15 mile progression run. Not a bad week at all I dont think.
Tuesday, March 15, 2011
3.14-3.20
3.14 11 miles total. 2 miles warm up. 2 by 3 mile repeats with 800 recovery jog (about 4:30). I did this on a treadmill at 2% incline in 16:21 and 16:25, which equates to 16:06 and 16:09 on track. I thought it was originally 16:03 and 16:07 equivalent until I looked at a treadmill conversion chart. 2.5 mile cooldown.
I am pretty pleased with this effort. The second repeat was tough. I thought I should be able to do faster, but I guess not. My goal was to be right at 16 minutes even.
3.15 8 miles easy on treadmill at 2% incline in 61 minutes.
3.16 6 miles easy
3.17 14 miles total. 1 mile warmp up; 12 miles on treadmill at 2% incline in 71:18, which equates to 69:54 on track. 1 mile cool down.
This was a tough effort workout. I generally take 3 easy days after a hard workout, but I went with this only after 2 easy days. I had never done a 12 mile tempo before, so I think this was solid. 5:49 average per mile.
3.18 6 miles (AM) outside in 41:55. 5 miles (PM) outside in 32 minutes.
3.19 4 miles (AM) outside in 26:30. 10 miles PM outside in 64:18. I started out in 6:55 and worked my way down to about 6 minute a mile pace with seemingly the same effort. My treadmill times and runs this winter seem to mirror what still feels comfortable outside. Outside might even feel easier. Tonight's run had lots of hills in it.
3.20 7 miles (AM) treadmill at 2% incline in 54 minutes. 9 miles outside PM in 61:49.
80 miles for week
Very solid week. 2 hard workouts and runs at faster paces than usual that felt easy until tonight. My legs were shot tonight.
I am pretty pleased with this effort. The second repeat was tough. I thought I should be able to do faster, but I guess not. My goal was to be right at 16 minutes even.
3.15 8 miles easy on treadmill at 2% incline in 61 minutes.
3.16 6 miles easy
3.17 14 miles total. 1 mile warmp up; 12 miles on treadmill at 2% incline in 71:18, which equates to 69:54 on track. 1 mile cool down.
This was a tough effort workout. I generally take 3 easy days after a hard workout, but I went with this only after 2 easy days. I had never done a 12 mile tempo before, so I think this was solid. 5:49 average per mile.
3.18 6 miles (AM) outside in 41:55. 5 miles (PM) outside in 32 minutes.
3.19 4 miles (AM) outside in 26:30. 10 miles PM outside in 64:18. I started out in 6:55 and worked my way down to about 6 minute a mile pace with seemingly the same effort. My treadmill times and runs this winter seem to mirror what still feels comfortable outside. Outside might even feel easier. Tonight's run had lots of hills in it.
3.20 7 miles (AM) treadmill at 2% incline in 54 minutes. 9 miles outside PM in 61:49.
80 miles for week
Very solid week. 2 hard workouts and runs at faster paces than usual that felt easy until tonight. My legs were shot tonight.
Tuesday, March 8, 2011
3.7-3.13
It appears my right left pinky toe is not in the best shape. It is swollen and not looking great. It's been hurting periodically for the last 10 days. We will see if it gets any better.
3.7 10 miles treadmill at 2% incline in 78 minutes.
3.8 3 miles easy on treadmill at 2% incline in 23 minutes. 8 miles PM on Treadmill at 2% incline in 62 minutes.
Something is obviously not right with my left pinky toe. I almost had to stop running a few minutes into the run. I am concerned.
3.9 10 miles treadmill at 2% incline. 64:58. I started at 7 minute pace and worked down to 5:50. My foot still isnt right.
3.10 OFF
3.11 4 miles easy on treadmill.
3.12 5 miles outside in 31:48. I started out at 7:20 and ended up at about 5:30 for the last mile with 2:38 for the final 800 and 70 for the last 400. My foot feels a little better but I am fighting a nasty cold. This is clearly not a great week of running.
5 miles pm treadmill at 2% incline in 37:30.
3.13 8 miles on treadmill in 58 minutes.
53 miles for week
Between my pinky toe, getting sick, and having my legs feel like lead-injected rods, this was a great week--not! Well, I have been pushing it lately, so I think my body was telling me to back off a little bit. We'll see if I can get rolling again next week.
3.7 10 miles treadmill at 2% incline in 78 minutes.
3.8 3 miles easy on treadmill at 2% incline in 23 minutes. 8 miles PM on Treadmill at 2% incline in 62 minutes.
Something is obviously not right with my left pinky toe. I almost had to stop running a few minutes into the run. I am concerned.
3.9 10 miles treadmill at 2% incline. 64:58. I started at 7 minute pace and worked down to 5:50. My foot still isnt right.
3.10 OFF
3.11 4 miles easy on treadmill.
3.12 5 miles outside in 31:48. I started out at 7:20 and ended up at about 5:30 for the last mile with 2:38 for the final 800 and 70 for the last 400. My foot feels a little better but I am fighting a nasty cold. This is clearly not a great week of running.
5 miles pm treadmill at 2% incline in 37:30.
3.13 8 miles on treadmill in 58 minutes.
53 miles for week
Between my pinky toe, getting sick, and having my legs feel like lead-injected rods, this was a great week--not! Well, I have been pushing it lately, so I think my body was telling me to back off a little bit. We'll see if I can get rolling again next week.
Wednesday, March 2, 2011
2.28-3.6
2.28 OFF
3.1 6 miles easy in 44 minutes on treadmill at 2% incline.
3.2 4 miles AM on treadmill at 2% incline in 28:33. 7 miles easy outside around New Castle.
3.3 4 miles easy AM on Treadmill at 2% incline. 13 miles PM. 2 mile warm up, then 10 mile tempo in 56:56 on treadmill at 2% incline. 1 mile cool down.
This was a tough tempo run and equivalent to 55:46 (5:34 pace) out on the track. I did the same workout in the middle of January and ran it in 58:24 with an equivalent of it at 57:05.
I am really improving. This was a tough run--I left it out on the treadmill for sure.
3.4 7 miles treadmill at 2% incline in 51:34.
3.5 9 miles AM outside in 70 minutes. My legs felt like rubber. I felt AWFUL--lol.
5 miles PM outside in 38 minutes--last miles was with my youngest son Duncan. I felt slightly better.
3.6 8 miles AM outside in 56:30. I felt pretty beat. Been a hard 3 months of trainin--I might need a recovery week next week.
4 miles PM easy outside.
5 miles in evening on treadmill at 2% incline. 1 mile warm up and then 1 superset of 2400 meter/400 recovery jog/ 1600 meters/200 recovery jog/800 meter. 1000 meter cool down.
I was shooting for 2 by 2400 meters with a 400 recovery jog, but I felt my legs giving out during the second set, so I changed it up.
My splits were 7:32, 5:01, 2:25, which translates to track times of 7:25, 4:56, 2:23.
I had nothing in my legs from the second I started running, so I am extremely pleased. I ran the second and third sub 5 miles in the last 19 years!
72 miles total for the week. ONe excellent tempo run and a gut check workout on sunday evening after already logging 12 miles for the day.
I logged my 72 miles in only 6 days.
3.1 6 miles easy in 44 minutes on treadmill at 2% incline.
3.2 4 miles AM on treadmill at 2% incline in 28:33. 7 miles easy outside around New Castle.
3.3 4 miles easy AM on Treadmill at 2% incline. 13 miles PM. 2 mile warm up, then 10 mile tempo in 56:56 on treadmill at 2% incline. 1 mile cool down.
This was a tough tempo run and equivalent to 55:46 (5:34 pace) out on the track. I did the same workout in the middle of January and ran it in 58:24 with an equivalent of it at 57:05.
I am really improving. This was a tough run--I left it out on the treadmill for sure.
3.4 7 miles treadmill at 2% incline in 51:34.
3.5 9 miles AM outside in 70 minutes. My legs felt like rubber. I felt AWFUL--lol.
5 miles PM outside in 38 minutes--last miles was with my youngest son Duncan. I felt slightly better.
3.6 8 miles AM outside in 56:30. I felt pretty beat. Been a hard 3 months of trainin--I might need a recovery week next week.
4 miles PM easy outside.
5 miles in evening on treadmill at 2% incline. 1 mile warm up and then 1 superset of 2400 meter/400 recovery jog/ 1600 meters/200 recovery jog/800 meter. 1000 meter cool down.
I was shooting for 2 by 2400 meters with a 400 recovery jog, but I felt my legs giving out during the second set, so I changed it up.
My splits were 7:32, 5:01, 2:25, which translates to track times of 7:25, 4:56, 2:23.
I had nothing in my legs from the second I started running, so I am extremely pleased. I ran the second and third sub 5 miles in the last 19 years!
72 miles total for the week. ONe excellent tempo run and a gut check workout on sunday evening after already logging 12 miles for the day.
I logged my 72 miles in only 6 days.
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