4.25 First, I want to say that my endurance is not exactly where I want it to be! I planned on doing a 6 mile tempo tonight and wanted to average the equivalent of maybe 5:18 a mile, but I ended up just doing a 5 mile tempo run in 27:10 on the treadmill at 2% incline for an equivalent track time of 26:45. 2 mile warm up and 2 mile cool down.
I think I started out too fast. I'll keep plugging away. My problem is I am trying to do what Mr. Wiles does and I am not quite there yet--lol. I'll keep working. The ffort was there last night--that is for sure.
4.26 6 mile progression run in 37:50 on treadmill at 2% incline. I didnt mean for this to be a progression run but my legs felt awesome and I realized after my fourth mile I was really picking the pace up. Splits were 7:35, 6:28, 6:26, 6:11, 5:55, 5:15. My last mile was the equivalent to a 5:10. All in all, I am pleased because this was not an over the top effort by any means, but it shows me that a 5:10 pace is something I feel semi-comfortable with and will be my goal pace for a 10k this summer. Last year, when I semi-hammered the last mile in anything I was in the upper 5:20's.
4.27 7.5 easy miles in Rye and on trails around Odiorne Point State Park. Very relaxing. I didnt wear a watch and didnt care about the time or pace.
4.28 2 miles warm-up. (2 x mile (5:08, 5:08), 2 x 800 (2:30, 2:29), 4 X 200 (33, 32, 32, 32) 200 jog recovery after miles, 200m jog after 800s, 100m jog after 200's. 2.25 cool down. 8.5 total.
I did this on the track.
4.29 5 miles outside in 35:40. Nice and Easy.
4.30 11 miles outside in 73 minutes. I started out around 7:35 pace and worked my way down. I felt good, although my knee is tweaked a little bit from Thursday night.
5.1 3 miles AM easy in 22:10. 4.75 miles early afternoon with my oldest son in 36:45. He did 4 miles of it with me. 4.25 late afternoon in 31 minutes. All nice and easy runs. 12 miles for the day.
58 miles for the week. Lighter mileage again, but several solid workouts.
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, April 26, 2011
Tuesday, April 19, 2011
4.18-4.24
4.18 I was starting to think maybe I had overtrained to the point where I'd have to take some time off. However, I decided to give it a go at the gym on the good old treadmill. As it turns out, I think I am just psyching myself out and just getting nervous about actually racing again. I need to believe I am ready to tear it up.
1 mile warm up. 5 mile tempo run at 2% incline in 27:14, which equals 26:49 on the track and 5:22 pace. 1 mile cool down. I felt fairly relaxed for this tempo run.
To put this into perspective, I did a 5 mile tempo in February in 27:48 on the treadmill, so this was 34 seconds faster. All in all, I guess I am where I should be. Once thing I will absolutely do from now is is to run slower and less on my recovery days. I'll be looking to reduce my weekly miles from around 80 a week to around 60 or so.
4.19 7 miles on treadmill at 2% incline in 54 minutes. Nice and easy.
4.20 5 miles easy treadmill. I am purposely taking it easier for these slower days and Im feeling stronger because of it.
4.21 10 miles total. This was a brutal workout and I couldnt complete it as I orginally envisioned. The rest was so short and my legs just didnt have the strength--but I think this was a solid effort.
2 miles warm up. Then--on treadmill at 2% incline, I did 3 by 1.5 mile repeats. Times were 7:51, 7:53, 7:53, which equates to 7:43, 7:45, 7:45 and 5:10 pace. 200 recovery jogs for 1 minute after each repeat and then I did 4 by 200's at 4% incline at 12.5 miles per hour. 2.5 mile cool down.
Maybe I bailed too early and should have tried for the final 1.75 mile repeat I wanted to do at the end, but I felt roasted during the last repeat. But--I havent been doing tons of speedwork lately, so this was a nice first step along with the tempo run on monday after feeling last week like I'd have to pack it in for a while due to overtraining. Next week, I will try this workout again and finish it hell or high water.
4.22 13 miles outside in 88:50. I started out at 7:30 pace and worked my way down to around 6:10 at the end with very minimal effort. Nice longer run and felt fine.
4.23 8 miles easy on treadmill at 2% incline in 62:50.
4.24 5 miles easy outside in 35 minutes.
55 miles for the week. Low mileage week, but two solid workouts and a long run so I am happy. It is funny to think 55 miles is a low week whereas at this point last year it would have been record-breaking.
1 mile warm up. 5 mile tempo run at 2% incline in 27:14, which equals 26:49 on the track and 5:22 pace. 1 mile cool down. I felt fairly relaxed for this tempo run.
To put this into perspective, I did a 5 mile tempo in February in 27:48 on the treadmill, so this was 34 seconds faster. All in all, I guess I am where I should be. Once thing I will absolutely do from now is is to run slower and less on my recovery days. I'll be looking to reduce my weekly miles from around 80 a week to around 60 or so.
4.19 7 miles on treadmill at 2% incline in 54 minutes. Nice and easy.
4.20 5 miles easy treadmill. I am purposely taking it easier for these slower days and Im feeling stronger because of it.
4.21 10 miles total. This was a brutal workout and I couldnt complete it as I orginally envisioned. The rest was so short and my legs just didnt have the strength--but I think this was a solid effort.
2 miles warm up. Then--on treadmill at 2% incline, I did 3 by 1.5 mile repeats. Times were 7:51, 7:53, 7:53, which equates to 7:43, 7:45, 7:45 and 5:10 pace. 200 recovery jogs for 1 minute after each repeat and then I did 4 by 200's at 4% incline at 12.5 miles per hour. 2.5 mile cool down.
Maybe I bailed too early and should have tried for the final 1.75 mile repeat I wanted to do at the end, but I felt roasted during the last repeat. But--I havent been doing tons of speedwork lately, so this was a nice first step along with the tempo run on monday after feeling last week like I'd have to pack it in for a while due to overtraining. Next week, I will try this workout again and finish it hell or high water.
4.22 13 miles outside in 88:50. I started out at 7:30 pace and worked my way down to around 6:10 at the end with very minimal effort. Nice longer run and felt fine.
4.23 8 miles easy on treadmill at 2% incline in 62:50.
4.24 5 miles easy outside in 35 minutes.
55 miles for the week. Low mileage week, but two solid workouts and a long run so I am happy. It is funny to think 55 miles is a low week whereas at this point last year it would have been record-breaking.
Monday, April 11, 2011
4.11-4.17
4.11 11.5 miles total outside. First 4.25 miles by myself with a nice effort--splits were 6:37, 6:25, 6:04, 5:39, last 400 in 80--26:05 total. I then rested for a few minutes and ran approximately 7.25 around New Castle in a very easy pace with some people from work.
My legs feel beat from last week, but not horrific. I feel decent all things considered.
4.12 3.5 miles treadmill AM at 2% incline in 27 minutes. 5 miles PM treadmill (2% incline) 37:30.
This was a recovery day. I need to stop going faster toward the end of every run--it is ridiculous so I am pleased I held back today.
4.13 6 miles total. Treadmill at 2% incline. 1.5 mile warm up. Then I did a hodge podge workout--my legs are toast from last week. 2 by 800's, 4 by 400's, 1 by 800, 2 by 400's. 60 seconds rest between each one. Track equivalent times were 2:28, 2:27, 72, 71, 71, 71, 2:27, 72, 71. 1.5 mile cool down.
I felt in control, but my legs were very heavy. No matter what I do this week, I am going to keep the miles down. I have been training very hard and I need to back off mileage-wise.
4.14 10.5 miles nice and easy around New Castle.
4.15 OFF
4.16 4 miles outside in 27:39 (AM). 8 miles outside (PM) in 54:31.
4.17 5 miles AM in 40 minutes. My legs are feeling so much better. I really have torched them the last month. 3 miles outside pm easy.
56.5 miles total for the week. Recovery week all the way.
My legs feel beat from last week, but not horrific. I feel decent all things considered.
4.12 3.5 miles treadmill AM at 2% incline in 27 minutes. 5 miles PM treadmill (2% incline) 37:30.
This was a recovery day. I need to stop going faster toward the end of every run--it is ridiculous so I am pleased I held back today.
4.13 6 miles total. Treadmill at 2% incline. 1.5 mile warm up. Then I did a hodge podge workout--my legs are toast from last week. 2 by 800's, 4 by 400's, 1 by 800, 2 by 400's. 60 seconds rest between each one. Track equivalent times were 2:28, 2:27, 72, 71, 71, 71, 2:27, 72, 71. 1.5 mile cool down.
I felt in control, but my legs were very heavy. No matter what I do this week, I am going to keep the miles down. I have been training very hard and I need to back off mileage-wise.
4.14 10.5 miles nice and easy around New Castle.
4.15 OFF
4.16 4 miles outside in 27:39 (AM). 8 miles outside (PM) in 54:31.
4.17 5 miles AM in 40 minutes. My legs are feeling so much better. I really have torched them the last month. 3 miles outside pm easy.
56.5 miles total for the week. Recovery week all the way.
Tuesday, April 5, 2011
4.4-4.10
4.4 10 miles treadmill (2% incline) in 70 minutes.
4.5 10 miles treadmill (2% incline) in 73 minutes.
4.6 12 miles outside in 82:16. I felt just horrible for this run. Clearly, I am going to use this week as a recovery week. I'm simply burnt.
4.7 10 miles outside around new castle in 78 minutes. Beautiful run and I just took it slow and easy--just what the Dr. ordered.
4.8 5 miles (AM) easy outside 38:22. 10 miles PM outside in 72 minutes.
My left hip has been hurting for a couple weeks, so I have been forced to go easier this week. Each day, I feel a little better, so I have decided to just run easy this week and have a decent mileage week--a hybrid recovery week of sorts.
4.9 10 miles AM outside in 71:40. I started out running with my youngest son, Duncan, who rode his bike. First 5 miles in about 38:20 and then I ran alone and did the last 5 miles in 33:20 with about the same effort--just faster leg turnover. My hip is feeling better.
10 mile Progression Run outside pm in 62:12. I started out slow and sort of just starting to pick it up without even planning on it. My hip felt much better. The eighth mile had a huge nearly half mile long hill, so that mile was a bit slower. Hills throughout this run by the way.
Splits were 6:54, 6:59, 6:50, 6:20, 6:07, 6:00, 5:53, 6:03, 5:34, 5:32.
20 miles total for the day. This is turning out to be a pretty solid week and last night's run was solid given my weekly mileage thus far. I think going slow and long this week has been beneficial.
4.10 7 miles (AM) outside in 53:16. I felt good. 6 miles outside in early afternoon in 42:40. 11 miles outside early evening in 75 minutes or so.
24 miles for today!
101 miles for the week--mostly slow running, but a nice run yesterday and I had a chance to tinker with my form and battle through what for me is a by far the highest number of miles I have ever run in a week. My previous record was 85 miles.
4.5 10 miles treadmill (2% incline) in 73 minutes.
4.6 12 miles outside in 82:16. I felt just horrible for this run. Clearly, I am going to use this week as a recovery week. I'm simply burnt.
4.7 10 miles outside around new castle in 78 minutes. Beautiful run and I just took it slow and easy--just what the Dr. ordered.
4.8 5 miles (AM) easy outside 38:22. 10 miles PM outside in 72 minutes.
My left hip has been hurting for a couple weeks, so I have been forced to go easier this week. Each day, I feel a little better, so I have decided to just run easy this week and have a decent mileage week--a hybrid recovery week of sorts.
4.9 10 miles AM outside in 71:40. I started out running with my youngest son, Duncan, who rode his bike. First 5 miles in about 38:20 and then I ran alone and did the last 5 miles in 33:20 with about the same effort--just faster leg turnover. My hip is feeling better.
10 mile Progression Run outside pm in 62:12. I started out slow and sort of just starting to pick it up without even planning on it. My hip felt much better. The eighth mile had a huge nearly half mile long hill, so that mile was a bit slower. Hills throughout this run by the way.
Splits were 6:54, 6:59, 6:50, 6:20, 6:07, 6:00, 5:53, 6:03, 5:34, 5:32.
20 miles total for the day. This is turning out to be a pretty solid week and last night's run was solid given my weekly mileage thus far. I think going slow and long this week has been beneficial.
4.10 7 miles (AM) outside in 53:16. I felt good. 6 miles outside in early afternoon in 42:40. 11 miles outside early evening in 75 minutes or so.
24 miles for today!
101 miles for the week--mostly slow running, but a nice run yesterday and I had a chance to tinker with my form and battle through what for me is a by far the highest number of miles I have ever run in a week. My previous record was 85 miles.
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