I am taking things a little easy this week, as my legs feel heavy and overall I am feeling some aches and pains. I do not think this will have any long-term effect on my training. I'll still get in 40 to 45 miles this week I think.
9.27 Off Cross trained 25 minutes on an eliptical machine.
9.28 4 miles very easy in 33 minutes or so.
9.29 6 miles in 41 minutes
9.30 4 miles am; PM--1 mile warm up and then 2 1 mile repeats in 5:07, 5:08 with 400 recover jog inbetween with 1.75 cool down 5 miles total.
This pm workout just stunk--but I had insomnia the night before and did not sleep for one second, so that did not help. I am feeling sluggish, but I will try not to read too much into it. I'll do another track workout later this week and expect to do much more and just better overall. I'm in a rut mentally, too, so I'm fighting that as well.
10.1 4 miles in negative splits. 7:25; 6:36: 6:04; 5:26. 25:31 total. My legs definitely felt fresher today. Slowly, I am getting my leg strength back. I am remaining cautious.
Stowe VT
10.2 7 miles in 46:35. First 1.25 miles in 7:33 (lots of hills and on trails); then .75 in 5:13; then 1.25 in 6:17 (All out as fast as I could go); then 3.75 in a fairly steady pace. Lots of hills and at one point I ran 1.2 miles straight uphill. Fairly brutal.
10.3 5 miles AM in 38 minutes, 11 miles PM in 75:09. Lots of hills and on trails.
46 miles total
There is no doubt I am in a rut mentally and physically. But this weekend rejuvenated me a little bit.
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, September 29, 2010
Monday, September 20, 2010
9.20-9.26
9.20 OFF
9.21 8.5 miles in 56 minutes. This was about 6:30 pace and felt pretty easy. I know I need to be careful and not overdo it else I run the risk of burning myself out after last week's 80 mile week, which was an all-time record.
9.22 10 miles in 63:39. I ran through New Castle after work--and this was again faster than I really should have done. After reading Bob Wiles' comment, I really do need to learn to take those recovery days, especially after last week. Today--I plan on taking it easy and may have to since I need to attend an Open House at school tonight.
9.23 4 miles (33 minutes)
9.24 10 Miles (74:10)
9.25 5 miles AM (42 minutes) 10 Miles PM (73:29)
9.26 3 miles easy. Recovery Day
50.5 miles total Overall, I have to view this as a recovery week after the prior week of 80 plus miles. I felt pretty sluggish this week, but am happy I got in 3 runs of 10 miles, as I definitely want to make sure I am incorporating multiple runs each week in the double digits. I'll take it easy the first couple of days in terms of speed the following week and then hit some monster track workouts toward the end. I am heading to Vermont next weekend so I am going to do some trail running, which should be fun!
9.21 8.5 miles in 56 minutes. This was about 6:30 pace and felt pretty easy. I know I need to be careful and not overdo it else I run the risk of burning myself out after last week's 80 mile week, which was an all-time record.
9.22 10 miles in 63:39. I ran through New Castle after work--and this was again faster than I really should have done. After reading Bob Wiles' comment, I really do need to learn to take those recovery days, especially after last week. Today--I plan on taking it easy and may have to since I need to attend an Open House at school tonight.
9.23 4 miles (33 minutes)
9.24 10 Miles (74:10)
9.25 5 miles AM (42 minutes) 10 Miles PM (73:29)
9.26 3 miles easy. Recovery Day
50.5 miles total Overall, I have to view this as a recovery week after the prior week of 80 plus miles. I felt pretty sluggish this week, but am happy I got in 3 runs of 10 miles, as I definitely want to make sure I am incorporating multiple runs each week in the double digits. I'll take it easy the first couple of days in terms of speed the following week and then hit some monster track workouts toward the end. I am heading to Vermont next weekend so I am going to do some trail running, which should be fun!
Sunday, September 12, 2010
9.13-9.19
9.13 7 miles easy in 51 minutes. I started out close to 8 minutes per mile pace and slowly worked it down to 7. Very easy and felt fine, but I am still making sure not to overdo it after a high mileage and effort weekend.
9.14 11.5 miles in 73:43 (6:24 pace per mile overall). I ran this on the roads in some hilly sections and did it continuously without stopping. 2.5 miles in 17:53; 4 mile tempo in 22:15 (5:38, 5:37, 5:33, 5:27); 2.5 miles in 17:40, 2.5 miles in 15:55. This was pretty tough as I have not done a lot of tempo work--and the fact the tempo part was on some hills is very encouraging, as this was significantly faster than I even could have done in a race just 6 or 7 weeks ago.
I plan on doing one tempo run a week now and adding 1 mile to each tempo run to get it up to 8 miles if possible.
9.15 10 miles in 62:51. This was a great workout--I started off easy and just started to slowly pick it up and finished with a quasi-tempo run of 5 miles in 29:38. Lots of hills, too, so this was aserious run. My splits were 7:04, 6:43, 6:37, 6:23, 6:26 (33:13), 6:09, 6:03, 5:51, 5:54, 5:41 (29:38).
9.16 10 miles 76 minutes. I needed to take it easy today, but I want to continue piling the miles on. It is important I continue to build up my base. This was a little slower than 7:30 pace and it felt like I was walking. It is neat to see how things feel now as opposed to in June. I saw in my first post I was hoping to break 16:30 for a 5k by the end of the summer and now my goal is to break 15:30!
I am humbled and thankful my body still has it after almost 20 years of not really running at all and only dabbling in treadmill 3 mile runs the last couple of years, which did me no good. I love training and am happy I rediscovered my roots. Running is a great sport--and I love the camraderie with other runners when it is race day. I think most runners understand that we all work hard--whether you run a 15 minute 5k or a 30 minute 5k. All of us feel pain.
The fact that my son loves to run is cool, too. He came in 4th in his first middle school cross country race against 5th through 8graders and he is only in 5th grade! He is the real deal.
Even though I am trying to get really fast--and so is he--I keep reminding him that ultimately the race is against ourselves. It is Rob versus Rob and Gustave versus Gustave. You never lose a race if you try your hardest, whereas I believe you can run a poor race even if he technically "won." I simply want to run the best Rob can run--and for now--the sky may be the limit! However, I wont pack my bags for the Olympics just yet--LOL!
9.17 8 miles early afternoon in 60:22. 8 miles in early evening in 50:42--first 4 in 26:12, last 4 in 24:30. 16 miles total.
9.18 10 miles in 74:29---a 9 minute mile in there, too, as my youngest son ran with me!
9.19 9 miles am in 69:22. 6.5 pm--1 mile warm up, then 2000/1600/1200 with 400 recover jog inbetween. 6:29/5:07/3:47. 2 mile cool down. My legs felt heavy, but this is still an improvement over a month ago. I ran more miles this week than ever before, so I didnt expect much with tonight's track workout. I pretty much just wanted to go at a controlled fast pace without maximum effort.
80 miles this week--an all-time record.
9.14 11.5 miles in 73:43 (6:24 pace per mile overall). I ran this on the roads in some hilly sections and did it continuously without stopping. 2.5 miles in 17:53; 4 mile tempo in 22:15 (5:38, 5:37, 5:33, 5:27); 2.5 miles in 17:40, 2.5 miles in 15:55. This was pretty tough as I have not done a lot of tempo work--and the fact the tempo part was on some hills is very encouraging, as this was significantly faster than I even could have done in a race just 6 or 7 weeks ago.
I plan on doing one tempo run a week now and adding 1 mile to each tempo run to get it up to 8 miles if possible.
9.15 10 miles in 62:51. This was a great workout--I started off easy and just started to slowly pick it up and finished with a quasi-tempo run of 5 miles in 29:38. Lots of hills, too, so this was aserious run. My splits were 7:04, 6:43, 6:37, 6:23, 6:26 (33:13), 6:09, 6:03, 5:51, 5:54, 5:41 (29:38).
9.16 10 miles 76 minutes. I needed to take it easy today, but I want to continue piling the miles on. It is important I continue to build up my base. This was a little slower than 7:30 pace and it felt like I was walking. It is neat to see how things feel now as opposed to in June. I saw in my first post I was hoping to break 16:30 for a 5k by the end of the summer and now my goal is to break 15:30!
I am humbled and thankful my body still has it after almost 20 years of not really running at all and only dabbling in treadmill 3 mile runs the last couple of years, which did me no good. I love training and am happy I rediscovered my roots. Running is a great sport--and I love the camraderie with other runners when it is race day. I think most runners understand that we all work hard--whether you run a 15 minute 5k or a 30 minute 5k. All of us feel pain.
The fact that my son loves to run is cool, too. He came in 4th in his first middle school cross country race against 5th through 8graders and he is only in 5th grade! He is the real deal.
Even though I am trying to get really fast--and so is he--I keep reminding him that ultimately the race is against ourselves. It is Rob versus Rob and Gustave versus Gustave. You never lose a race if you try your hardest, whereas I believe you can run a poor race even if he technically "won." I simply want to run the best Rob can run--and for now--the sky may be the limit! However, I wont pack my bags for the Olympics just yet--LOL!
9.17 8 miles early afternoon in 60:22. 8 miles in early evening in 50:42--first 4 in 26:12, last 4 in 24:30. 16 miles total.
9.18 10 miles in 74:29---a 9 minute mile in there, too, as my youngest son ran with me!
9.19 9 miles am in 69:22. 6.5 pm--1 mile warm up, then 2000/1600/1200 with 400 recover jog inbetween. 6:29/5:07/3:47. 2 mile cool down. My legs felt heavy, but this is still an improvement over a month ago. I ran more miles this week than ever before, so I didnt expect much with tonight's track workout. I pretty much just wanted to go at a controlled fast pace without maximum effort.
80 miles this week--an all-time record.
Wednesday, September 8, 2010
9.6-9.12
9.6 5.5 miles in 44:51. Recovery day.
9.7 6 miles total. 400/800/1600/800/400 Pyramid. 200 meter recovery jog between each rep.
69/2:27/5:13/2:30/68. 1.5 mile warm up and cool down. This was intense because of the short rest.
9.8 OFF
9.9 7.3 miles--very easy pace--60 minutes or so.
I feel pretty good, but do not want to overdo anything. Im looking forward to tomorrow's 5 miler and pounding my 5 mile time from back in late June.
9.10 4.2 miles easy in about 35 minutes--getting ready for race tomorrow!
9.11.10 10 miles total. 2 miles warm-up. 5 mile race in 26:28. 3 miles cool down. Splits were 5:01, 5:14, 5:19, 5:27, 5:27. Overall--I am pleased. With more training, I can drop those last two mile splits and overall just get faster. The 5 minute first miles I ran relaxed and I felt fine until after the 3rd mile when there were some unfortunate hills and I began to fold somewhat, but still kept it together.
I clocked through the 5k split in 16:07, which is a pr for me as an adult! My goal now is to go below 15:30 in my next 5k--the great island 5k if I choose to run that--or maybe I'll do the great bay 5k. Either way, I now know that I can still attain my ultimate goal of breaking 15. I love running and although I hate the pain in the middle of a race--it is worth it!
9.12.10 10 miles AM in 71 minutes. 7 Miles PM--splits of 6:40, 6:42, 6:26, 6:36, 6:18, 6:23, 6:13--total of 45:18.
I felt like I had no speed today, but my endurance felt good. This begins a long stretch where I will train hard for my next 5k in late October. I may run a 5k in VT when I am on vacation in early octpber, but it is all about getting ready to smash my all time pr of 15:47 for a 5k set back in 1990. I plan on smashing that time by a lot. However, I need to train intelligently and continue to enjoy running, which is essential.
50 miles total for the week.
9.7 6 miles total. 400/800/1600/800/400 Pyramid. 200 meter recovery jog between each rep.
69/2:27/5:13/2:30/68. 1.5 mile warm up and cool down. This was intense because of the short rest.
9.8 OFF
9.9 7.3 miles--very easy pace--60 minutes or so.
I feel pretty good, but do not want to overdo anything. Im looking forward to tomorrow's 5 miler and pounding my 5 mile time from back in late June.
9.10 4.2 miles easy in about 35 minutes--getting ready for race tomorrow!
9.11.10 10 miles total. 2 miles warm-up. 5 mile race in 26:28. 3 miles cool down. Splits were 5:01, 5:14, 5:19, 5:27, 5:27. Overall--I am pleased. With more training, I can drop those last two mile splits and overall just get faster. The 5 minute first miles I ran relaxed and I felt fine until after the 3rd mile when there were some unfortunate hills and I began to fold somewhat, but still kept it together.
I clocked through the 5k split in 16:07, which is a pr for me as an adult! My goal now is to go below 15:30 in my next 5k--the great island 5k if I choose to run that--or maybe I'll do the great bay 5k. Either way, I now know that I can still attain my ultimate goal of breaking 15. I love running and although I hate the pain in the middle of a race--it is worth it!
9.12.10 10 miles AM in 71 minutes. 7 Miles PM--splits of 6:40, 6:42, 6:26, 6:36, 6:18, 6:23, 6:13--total of 45:18.
I felt like I had no speed today, but my endurance felt good. This begins a long stretch where I will train hard for my next 5k in late October. I may run a 5k in VT when I am on vacation in early octpber, but it is all about getting ready to smash my all time pr of 15:47 for a 5k set back in 1990. I plan on smashing that time by a lot. However, I need to train intelligently and continue to enjoy running, which is essential.
50 miles total for the week.
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