7.25 5.5 miles easy.
7.26 2.75 miles warm up, including strides. 1 by 600; 3 by 400's, 3 by 200's. 2.5 mile cool down. 400 recovery after 600 and 400's and 200 recovery after 200's.
1:45, 67, 66, 67, 31, 31, 31.
Overall, I felt decent. I havent done a track workout in a while, because I was trying to rest my legs after probably overtrianing the last 4 months or so with too many hard workouts each week. The fact I was at 67 and under for the 400's was encouraging. I jogged at under 8 minute pace for the recoveries.
8 miles total.
7.27 6 miles easy (44 minutes)
7.28 6.5 miles easy.
7.29 Off
7.30 2 miles easy.
7.31 2 mile warm up. 5k in a personal record of 15:42 (1st place). 2 miles cool down. This was a race where I wanted to go out hard and never look back. I went out in 4:59, 5:12, 5:03 with 28 second last .1. I am psyched as I ran completely alone in this one and felt strong throughout until about the 2.5 mile mark where my legs started to feel heavy. I really pused it from 2 to 2.5, because people were cheering and I got carried away and started to fly! I beat my high school PR of 15:47, which was set in 1990, so this was a pretty exciting race.
7 miles total.
8 miles pm Easy)
15 miles for the day.
43 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?
Wednesday, July 27, 2011
Tuesday, July 19, 2011
7.18-7.24
7.18 4 miles easy. My legs were jello and I need to go easy for a couple days.
7.19 5.8 miles easy.
7.20 6.2 miles at night easy--it was very muggy.
7.21 OFF.
7.22 5 miles morning Easy. 7.5 miles PM Easy. Very warm--hard to breathe.
7.23 10 mile progression run with first 3 miles with my son. Out on the roads in Somersworth. Splits were 8:00, 7:34, 6:57, 6:40, 6:35, 6:20, 6:13, 6:04, 5:48, 5:34. Total time 65:45. Excellent effort--very warm.
7.24 5 miles easy.
45.5 miles total. recovery Week with one good effort. I feel a little disconnected from running/racing right now.
7.19 5.8 miles easy.
7.20 6.2 miles at night easy--it was very muggy.
7.21 OFF.
7.22 5 miles morning Easy. 7.5 miles PM Easy. Very warm--hard to breathe.
7.23 10 mile progression run with first 3 miles with my son. Out on the roads in Somersworth. Splits were 8:00, 7:34, 6:57, 6:40, 6:35, 6:20, 6:13, 6:04, 5:48, 5:34. Total time 65:45. Excellent effort--very warm.
7.24 5 miles easy.
45.5 miles total. recovery Week with one good effort. I feel a little disconnected from running/racing right now.
Tuesday, July 12, 2011
7.11-7.17
7.11 8 miles easy (59 minutes).
7.12 10.5 miles (73 minutes). Kind of a brutal run in the heat--I was drained.
7.13 4.5 miles warm up. Then 5.75 mile tempo at 5:45-5:50 pace on UNH Trails with Dan Hocking and some UNH Cross Country team guys. They finished up a little bit ahead of me, so my tempo was longer because I was trying to catch up to them and got a little lost on the way to catch them. 2.75 mile cool down. My legs were jello from the day before. I should have been faster, but my legs were toast--but the effort was solid.
13 miles total.
7.14 7.5 miles easy.
7.15 5.5 miles AM easy. 7.5 miles PM easy. 2 mile cooldown with Gustave and my yongest son riding his bike.
15 miles total.
7.16 4.5 AM easy. 5.5 PM easy.
10 miles total.
7.17 4.5 AM easy. 3.5 miles with strides early PM. 4 miles late PM Easy.
12 miles total.
76 miles total for the week with one solid tempo and a 10 miler in extreme heat.
7.12 10.5 miles (73 minutes). Kind of a brutal run in the heat--I was drained.
7.13 4.5 miles warm up. Then 5.75 mile tempo at 5:45-5:50 pace on UNH Trails with Dan Hocking and some UNH Cross Country team guys. They finished up a little bit ahead of me, so my tempo was longer because I was trying to catch up to them and got a little lost on the way to catch them. 2.75 mile cool down. My legs were jello from the day before. I should have been faster, but my legs were toast--but the effort was solid.
13 miles total.
7.14 7.5 miles easy.
7.15 5.5 miles AM easy. 7.5 miles PM easy. 2 mile cooldown with Gustave and my yongest son riding his bike.
15 miles total.
7.16 4.5 AM easy. 5.5 PM easy.
10 miles total.
7.17 4.5 AM easy. 3.5 miles with strides early PM. 4 miles late PM Easy.
12 miles total.
76 miles total for the week with one solid tempo and a 10 miler in extreme heat.
Wednesday, July 6, 2011
7.4-7.10
7.4 4 miles easy (33:27) I needed a recovery day.
7.5 9 miles (65 minutes) I am still taking it slow.
7.6 10 miles total. 3.5 miles warm up. Then 2 by 400's, 2 by 200's, 1 by 800, 2 by 200's. All full recovery with 800 recovery after the second 200. 3 miles cool down. It was hot out there, but the goal was to go pretty fast--much faster than my 5k pace. IN parenthesis is my recovery time.
65.14 (1:59:33), 66.95 (2:01:89), 30.73 (1:04.20), 30.98 (4:11), 2:27:72 (4:28:16), 30:14 (1:04), 31.00 (3 miles cool down).
All in all, In am pleased with this workout. I havent done anything fast like this the entire year. I consider everything from now through July as a sort of recovery in either case. I am only going to do one, maybe 2 hard effort workouts each week in order to get my legs back under me and work on my breathing. I am feeling good.
7.7 For the next three days, I am in Meredith--lots of hills and mountain here.
Early PM 3.5 miles easy. Late PM 3 miles easy with my sons.
6.5 miles total
7.8 5 miles AM Easy (39 minutes)--lots of mountains. 6 miles PM 41 minutes--decent effort--lots of ups and downs.
11 miles total.
7.9 3 miles AM easy. 10 miles PM Hard in 62:53. I threw in some quarter miles here and there in under 75 and followed by 90 second 400's. This was very intense, because there were some half mile stretches and more that went completely straight up. This was a hard tempo run--mile 7 was fairly flat and I busted a 5:35. Around a track or on a flat surface, this would have easily been under 60 minutes.
13 miles total.
7.10 Back home and ran 7.5 easy miles--about 56 minutes.
61 miles for the week with 2 pretty good workouts and lots of hills. I actually feel slightly disinterested in how all this might be helping me improve, but I'll keep plugging away and enjoy most of my runs.
7.5 9 miles (65 minutes) I am still taking it slow.
7.6 10 miles total. 3.5 miles warm up. Then 2 by 400's, 2 by 200's, 1 by 800, 2 by 200's. All full recovery with 800 recovery after the second 200. 3 miles cool down. It was hot out there, but the goal was to go pretty fast--much faster than my 5k pace. IN parenthesis is my recovery time.
65.14 (1:59:33), 66.95 (2:01:89), 30.73 (1:04.20), 30.98 (4:11), 2:27:72 (4:28:16), 30:14 (1:04), 31.00 (3 miles cool down).
All in all, In am pleased with this workout. I havent done anything fast like this the entire year. I consider everything from now through July as a sort of recovery in either case. I am only going to do one, maybe 2 hard effort workouts each week in order to get my legs back under me and work on my breathing. I am feeling good.
7.7 For the next three days, I am in Meredith--lots of hills and mountain here.
Early PM 3.5 miles easy. Late PM 3 miles easy with my sons.
6.5 miles total
7.8 5 miles AM Easy (39 minutes)--lots of mountains. 6 miles PM 41 minutes--decent effort--lots of ups and downs.
11 miles total.
7.9 3 miles AM easy. 10 miles PM Hard in 62:53. I threw in some quarter miles here and there in under 75 and followed by 90 second 400's. This was very intense, because there were some half mile stretches and more that went completely straight up. This was a hard tempo run--mile 7 was fairly flat and I busted a 5:35. Around a track or on a flat surface, this would have easily been under 60 minutes.
13 miles total.
7.10 Back home and ran 7.5 easy miles--about 56 minutes.
61 miles for the week with 2 pretty good workouts and lots of hills. I actually feel slightly disinterested in how all this might be helping me improve, but I'll keep plugging away and enjoy most of my runs.
Subscribe to:
Posts (Atom)