8.30 OFF
8.31 7.5 miles total (47:23). I tried to add some speed to this workout and see if my legs recovered at all from that blasted 21 miler and 14 miles last Saturday and Sunday, respectively. I think I am pleased. I got a GPS watch delivered today and tested it out--it was amazing!
1st mile in 6:08, 2nd mile in 5:45; 3rd mile I slowed down to 6:38; then 4th mile in 5:33; I then jogged half a mile in 3:29 and then alternated 400s fast with 400s slower--my fast 400s were 80, 78, 81, and then 87(mostly uphill); last 1.25 miles in 8:43. By that last 400, I was pretty beat.
Overall, I think this was a solid workout given the heat and all and the fact there were some hills on this run. My first 4 miles were in 24:04 and I felt pretty good. I am hopeful I have recovered some zip in my legs.
9.1 7.5 miles in 49:51 (6:39 pace)
9.2 Off My legs just feel tired. I think I may have over-did it this summer in terms of mileage.
9.3 9 miles (AM) in 69:22. 1st 3 miles in 23:16, next 3 in 26:22 (with my son); last 3 miles in 19:44. 6 miles PM--6:31, 6:31, 6:26, 6:23, 6:18, 5:45. I felt ok today.
9.4 6 miles very easy in 49:45.
9.5 8 miles (AM) in 55:33 7:30, 7:02, 6:52, 6:56, 6:52, 6:58, 6:52, 6:30. My legs are finally feeling much better. I am glad I cut down my mileage, but still keeping it a respectable 45 to 50 per week.
7 miles (PM) 1.25 mile warm up, then 1 mile in 4:55 (400 meter recovery); 800 in 2:26 (400m recovery); 800 in 2:23 (400m recovery); 4 by 400s with 200m recoveries at 69, 69, 70,69. 1.5 mile cool down. Man--I am psyched--first time I broke 5 minutes in a mile since I was 17. I have been cutting down my mileage a bit to get my leg strength back--and man, it seems to be back! I did the same exact workout on 8.9 and did it in 5:07; 2:28, 2:30; 72, 71, 71, 71. So this is a vast improvement!
51 miles total
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, August 31, 2010
Tuesday, August 24, 2010
8.23-8.29
8.23 10.3 miles (70:20) I felt like complete garbage. That 21 miler caught up to me. I may take the 24th off to try and recuperate, but my legs felt like lead.
8.24.10 4 miles in 31 minutes. I felt sluggish again and will take off today at least for some recovery. I don't feel like this is a big deal. I simply need to rest a little bit. Im heading up north to northern Maine this weekend and looking forward to doing some trail running.
I'll plan on maybe just getting in 45 miles or so this week--maybe 50.
8.25 OFF
8.26 1 mile warm up; 3 mile temp in 16:27; 1.75 miles cool down. I'm bummed about this workout, but I still felt sluggish. That 21 miler and 14 miler back to back really took something out of me.
8.27 Up in northern maine. 2 miles in 15 minutes and then 2.1 in 12:04. 2.4 miles cool down 6.5 total. I felt a little better today.
8.28 11 miles on trails in northern maine woods in 81 minutes. 5 miles mountain biking and 6 miles hiking.
8.29 9 miles in 67 minutes.
46.5 miles this week Kind of a lost week in a sense, but maybe I am being overly dramatic.
8.24.10 4 miles in 31 minutes. I felt sluggish again and will take off today at least for some recovery. I don't feel like this is a big deal. I simply need to rest a little bit. Im heading up north to northern Maine this weekend and looking forward to doing some trail running.
I'll plan on maybe just getting in 45 miles or so this week--maybe 50.
8.25 OFF
8.26 1 mile warm up; 3 mile temp in 16:27; 1.75 miles cool down. I'm bummed about this workout, but I still felt sluggish. That 21 miler and 14 miler back to back really took something out of me.
8.27 Up in northern maine. 2 miles in 15 minutes and then 2.1 in 12:04. 2.4 miles cool down 6.5 total. I felt a little better today.
8.28 11 miles on trails in northern maine woods in 81 minutes. 5 miles mountain biking and 6 miles hiking.
8.29 9 miles in 67 minutes.
46.5 miles this week Kind of a lost week in a sense, but maybe I am being overly dramatic.
Tuesday, August 17, 2010
8.16.10-8.22
8.16 11 miles total. This was a brutal workout after a race on saturday and a run that evening and then 15 miles yesterday. I wanted to do this workout today, though, to push through my lactic acid build-up. 8 by 1000 meter repeats with a 400m recovery jog (2:20). 3:15; 3:12; 3:13; 3:13; 3:15; 3:12; 3:15; 3:13. 2 miles warm up and 2 miles cool down with strides. I averaged about 3:16 3 weeks ago with the same workout and an extra 10 seconds in my recoveries, so this was at 3:13.5 and I was dead essentially after the 4th one. I'm pleased, but now need to take it slightly easy--at least for today!!
8.17 9.5 miles in 68 minutes. This felt fairly easy and I am glad I resisted the temptation to do any sprinting of any kind. I need to stick to the program and occasionally just go out for an easy run. This was at slightly slower than 7 minutes per mile pace and it felt like I was walking. I sense my easy training pace is slowly getting faster and faster.
8.18 8.5 miles total in 55:38. First 2 miles were in 14:11 (7:05 mile pace); I then ran harder for 5 minutes which turns was .85 of a mile (5:53 pace); I then ran 1.8 miles in about 13:08 (roughly 7:17 mile pace); I then picked it up for the next 1.8 miles in 10:34, which is about 5:50/mile pace; I then ran the last 2 miles in 12:45 at about 6:22 mile pace. I liked this workout and simply ran harder between roads I could remember so I could then map it out later using gmap pedometer. I felt smooth the entire time even though I rolled my ankle kind of hardcore yesterday. I felt no pain though. Beautiful sunset while I was running too.
8.19 8 miles total--Before I explain this workout, I want to say this was a killer workout and I pounded my expectations. I did 2 by 2800meter supersets with what I planned to be the first 400 at 20 seconds per mile than my current 5k pace, the next 800m at 5k pace followed by the last 1600 at estimated half marathon pace. My goal was to do 74; 2:38; 5:52: total time of 9:44. Between each super set I'd jog 800 meters (4:15).
Here is what I actually did. 74; 78,77 (2:35); 88,86,87,84 (5:45) for a total time of 9:33. 800m jog (4:15) and then 72; 76,75 (2:31); 87,86,83,78 (5:34) for a total time of 9:17. 2 miles warm up and cool down. Even though my ankle hurts from rolling it the other day it does not hurt when I run. In either case, by taking off a couple days from sprint work, I felt refreshed today and am very pumped. I believe with better pacing in the beginning of a race, I could break 16 minutes for a 5k right now. I am so thankful I am not too old to go after my dream of breaking my high school records. I am going to continue to train hard, because in my next race I want to break 26:30 for 5 miles and I believe I can do it.
72
8.20 Off
8.21 21 miles in 2 hours 30 minutes. I ran at a comfortable pace and it turns out was about 7:08 to 7:10 a mile. Longest run of my life ever.
8.22 11 miles AM. 1st 2 miles at 7:20 pace, next 3.5 in 6:44 pace, next 2.5 in 6:50 pace; last 3 in 6:08 pace. Solid run.
3 miles pm on treadmill at 6.5% grade. 23:46.
72 miles for week
8.17 9.5 miles in 68 minutes. This felt fairly easy and I am glad I resisted the temptation to do any sprinting of any kind. I need to stick to the program and occasionally just go out for an easy run. This was at slightly slower than 7 minutes per mile pace and it felt like I was walking. I sense my easy training pace is slowly getting faster and faster.
8.18 8.5 miles total in 55:38. First 2 miles were in 14:11 (7:05 mile pace); I then ran harder for 5 minutes which turns was .85 of a mile (5:53 pace); I then ran 1.8 miles in about 13:08 (roughly 7:17 mile pace); I then picked it up for the next 1.8 miles in 10:34, which is about 5:50/mile pace; I then ran the last 2 miles in 12:45 at about 6:22 mile pace. I liked this workout and simply ran harder between roads I could remember so I could then map it out later using gmap pedometer. I felt smooth the entire time even though I rolled my ankle kind of hardcore yesterday. I felt no pain though. Beautiful sunset while I was running too.
8.19 8 miles total--Before I explain this workout, I want to say this was a killer workout and I pounded my expectations. I did 2 by 2800meter supersets with what I planned to be the first 400 at 20 seconds per mile than my current 5k pace, the next 800m at 5k pace followed by the last 1600 at estimated half marathon pace. My goal was to do 74; 2:38; 5:52: total time of 9:44. Between each super set I'd jog 800 meters (4:15).
Here is what I actually did. 74; 78,77 (2:35); 88,86,87,84 (5:45) for a total time of 9:33. 800m jog (4:15) and then 72; 76,75 (2:31); 87,86,83,78 (5:34) for a total time of 9:17. 2 miles warm up and cool down. Even though my ankle hurts from rolling it the other day it does not hurt when I run. In either case, by taking off a couple days from sprint work, I felt refreshed today and am very pumped. I believe with better pacing in the beginning of a race, I could break 16 minutes for a 5k right now. I am so thankful I am not too old to go after my dream of breaking my high school records. I am going to continue to train hard, because in my next race I want to break 26:30 for 5 miles and I believe I can do it.
72
8.20 Off
8.21 21 miles in 2 hours 30 minutes. I ran at a comfortable pace and it turns out was about 7:08 to 7:10 a mile. Longest run of my life ever.
8.22 11 miles AM. 1st 2 miles at 7:20 pace, next 3.5 in 6:44 pace, next 2.5 in 6:50 pace; last 3 in 6:08 pace. Solid run.
3 miles pm on treadmill at 6.5% grade. 23:46.
72 miles for week
Tuesday, August 10, 2010
8.9.10-8.15.10
8.9--7 miles total. 1.5 mile warm up, then 1 mile in 5:07 (400 meter recovery); 800 in 2:28 (200m recovery); 800 in 2:30 (200m recovery); 4 by 400s with 200m recoveries at 72, 71, 71,71. 1.5 mile cool down. Tough workout, especially since I have been upping my mileage, but I feel good about it.
8.10 7.5 miles in 59 minutes. Recovery Day. I ran slow and it felt slow, which it should have. Easy run and I needed it after the last 2 weeks, especially since I have been cross training with mountain biking. Im encouraged by how I feel. 7:50 pace tonight and I figured I was running at 9 minutes per mile by how it felt!
8.11 6 miles in 39 minutes. 8 minutes slow, 2 minutes fast. I felt sluggish but must have been going fast during my sprints, which were at about 85 percent.
8.12 Recovery day. 6 miles in 49:39
8.13 OFF
8.14 2 miles warm up. 5k in 16:23 (2nd Place) 3 miles cool down 8 miles am. 7.5 miles pm in 56 minutes. 15.5 miles total for the day.
8.15 15 miles. first 7.5 in 55:08; second 7.5 miles in 49:21. Total 1:44:29.
57 miles total
8.10 7.5 miles in 59 minutes. Recovery Day. I ran slow and it felt slow, which it should have. Easy run and I needed it after the last 2 weeks, especially since I have been cross training with mountain biking. Im encouraged by how I feel. 7:50 pace tonight and I figured I was running at 9 minutes per mile by how it felt!
8.11 6 miles in 39 minutes. 8 minutes slow, 2 minutes fast. I felt sluggish but must have been going fast during my sprints, which were at about 85 percent.
8.12 Recovery day. 6 miles in 49:39
8.13 OFF
8.14 2 miles warm up. 5k in 16:23 (2nd Place) 3 miles cool down 8 miles am. 7.5 miles pm in 56 minutes. 15.5 miles total for the day.
8.15 15 miles. first 7.5 in 55:08; second 7.5 miles in 49:21. Total 1:44:29.
57 miles total
Wednesday, August 4, 2010
8.2.10-8.8.10
8.2.10 4.5 miles in 38 minutes. This was a recovery day after a hard week.
8.3.10 8.5 miles total 2.5 miles warm up. 5k cross country race on trails in 16:46 (not all out either!) 3 mile cool down. I mountain biked for 2.5 hours before race, so Im very happy with the results.
8.4.10 8.5 miles 1.5 miles slow then alternating 1700 meter tempo splits on a trail--3 fast ones in 6:18, 5:30, 5:14. These were primarily downhill. In between each tempo interval I ran 1700 meters. Cool down with 1.75 miles slow. I never rested during the entire run. Im pleased with the workout. Im feeling much stronger lately.
8.5 5 miles in 38 minutes AM. 9 Miles in pm in 65 minutes. 14 miles total
8.6.10 5 miles (36 minutes)
8.7.10 OFF
8.8.10 11 miles AM (68:33); 6 miles PM (37:15.) I ran both of these runs pretty fast and felt good. 17 miles total for the day.
57.5 total miles for the week
8.3.10 8.5 miles total 2.5 miles warm up. 5k cross country race on trails in 16:46 (not all out either!) 3 mile cool down. I mountain biked for 2.5 hours before race, so Im very happy with the results.
8.4.10 8.5 miles 1.5 miles slow then alternating 1700 meter tempo splits on a trail--3 fast ones in 6:18, 5:30, 5:14. These were primarily downhill. In between each tempo interval I ran 1700 meters. Cool down with 1.75 miles slow. I never rested during the entire run. Im pleased with the workout. Im feeling much stronger lately.
8.5 5 miles in 38 minutes AM. 9 Miles in pm in 65 minutes. 14 miles total
8.6.10 5 miles (36 minutes)
8.7.10 OFF
8.8.10 11 miles AM (68:33); 6 miles PM (37:15.) I ran both of these runs pretty fast and felt good. 17 miles total for the day.
57.5 total miles for the week
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