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.
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, March 2, 2011
Wednesday, February 23, 2011
2.21-2.27
2.21 OFF
2.22 10 miles AM on treadmill at 2% incline in 74 minutes. 5 miles PM in 37 minutes on treadmill at 2% incline.
My legs felt tired in the PM after that 10 mile morning run.
2.23 2 mile warm up. 6 mile tempo run in 33:13 on treadmill at 2% incline, which equates to 32:37 on track and 5:26 pace. 2 mile cool down.
Im psyched with this workout. It was a tough one, but I am constently tacking on 1 extra mile every other week to my tempo runs and keeping the same pace. I could not have done this pace at 3 miles probably just a couple months ago. It is amazing how my threshhold for pain has increased. This was a hard effort workout.
2.24 7 miles on treadmill at 2% incline in 54 minutes.
2.25 4 miles easy on treadmill at 2% incline.
2.26 13 miles in 88 minutes on treadmill at 2% incline.
2.27 11 miles AM on treadmill in 83 minutes. 5 miles PM. 1.25 warm-up. 8 by 400's on treadmill with 35 second recovery. 1.25 mile cool down. Splits were all in 72 as I jacked the treadmill up to 3% incline at 12mph. I would have done 12, but the gym was closing.
65 miles total for the week.
2.22 10 miles AM on treadmill at 2% incline in 74 minutes. 5 miles PM in 37 minutes on treadmill at 2% incline.
My legs felt tired in the PM after that 10 mile morning run.
2.23 2 mile warm up. 6 mile tempo run in 33:13 on treadmill at 2% incline, which equates to 32:37 on track and 5:26 pace. 2 mile cool down.
Im psyched with this workout. It was a tough one, but I am constently tacking on 1 extra mile every other week to my tempo runs and keeping the same pace. I could not have done this pace at 3 miles probably just a couple months ago. It is amazing how my threshhold for pain has increased. This was a hard effort workout.
2.24 7 miles on treadmill at 2% incline in 54 minutes.
2.25 4 miles easy on treadmill at 2% incline.
2.26 13 miles in 88 minutes on treadmill at 2% incline.
2.27 11 miles AM on treadmill in 83 minutes. 5 miles PM. 1.25 warm-up. 8 by 400's on treadmill with 35 second recovery. 1.25 mile cool down. Splits were all in 72 as I jacked the treadmill up to 3% incline at 12mph. I would have done 12, but the gym was closing.
65 miles total for the week.
Monday, February 14, 2011
2.14-2.20
2.14 11 miles in 76 minutes on treadmill at 2% incline.
My legs felt slighly mushy today, but not too bad.
2.15 10 miles on treadmill at 2% incline in 65:28. First 5 miles were in 34:08; last 5 were in 31:20. I was not breathing hard and I felt fine.
2.16 11 miles total. 2 miles warm up in which my legs felt like lead and I was left wondering if I should scrap the whole planned workout. But, I realized I had to gut this one out--or as much of it as I could. I had planned to run 4 by 2 mile tempo runs with 400 recovery jogs, but after 1 of these I knew I could manage only 3 at best, which is what I did. I ran this on a treadmill at 2% incline with a 400 meter recovery jog in between each one.
My splits were 10:48, 10:45, 10:44, which translates to an outside track at 10:36, 10:33, 10:32. 2.5 miles cool down.
Honestly, I was right where I wanted to be--maybe a couple seconds per mile too fast, which made the 4th rep seem impossible. My left hip hurt the whole time and I just felt like garbage. With that being said, I am very pleased at these times and the effort. I quite literally questioned every fiber of my being the entire 2nd and 3rd repeat! I'm going to take it easy for a couple days to recover.
2.17 10 miles outside (65:54) This felt pretty easy and I was psyched to see how relaxed running at 6:30 pace really felt. My left hip hurt so I am not happy about that, but I felt pretty okay all things considered. It seems like I am in the kind of shape now where I could essentially run 10 miles in my sleep, which is kind of cool. Last year at this time, I was monkeying around running about 2 miles a day on a treadmill at 8mph and thinking I was a bad-ass--lol. I'm still not a bad-ass,but at least I'm not a dumb-ass--or maybe I am?
2.18 4 miles on treadmill at 2% incline in 31 minutes (AM). 10 miles PM outside in 61:59. First 5 miles were in 31:36, last 5 were in 30:23. Lots of hills and my legs felt rubbery, but this was a nice effort--obviously, not a tempo run, but solid nonetheless.
2.19 8 miles pm on treadmill at 2%incline in 56 minutes. 4 miles pm on treadmill (2 % incline) in 30 minutes.
2.20 4 miles easy 32 minutes.
I developed a terrible blister on my foot and could not run anymore than I did today.
72 miles for the week
My legs felt slighly mushy today, but not too bad.
2.15 10 miles on treadmill at 2% incline in 65:28. First 5 miles were in 34:08; last 5 were in 31:20. I was not breathing hard and I felt fine.
2.16 11 miles total. 2 miles warm up in which my legs felt like lead and I was left wondering if I should scrap the whole planned workout. But, I realized I had to gut this one out--or as much of it as I could. I had planned to run 4 by 2 mile tempo runs with 400 recovery jogs, but after 1 of these I knew I could manage only 3 at best, which is what I did. I ran this on a treadmill at 2% incline with a 400 meter recovery jog in between each one.
My splits were 10:48, 10:45, 10:44, which translates to an outside track at 10:36, 10:33, 10:32. 2.5 miles cool down.
Honestly, I was right where I wanted to be--maybe a couple seconds per mile too fast, which made the 4th rep seem impossible. My left hip hurt the whole time and I just felt like garbage. With that being said, I am very pleased at these times and the effort. I quite literally questioned every fiber of my being the entire 2nd and 3rd repeat! I'm going to take it easy for a couple days to recover.
2.17 10 miles outside (65:54) This felt pretty easy and I was psyched to see how relaxed running at 6:30 pace really felt. My left hip hurt so I am not happy about that, but I felt pretty okay all things considered. It seems like I am in the kind of shape now where I could essentially run 10 miles in my sleep, which is kind of cool. Last year at this time, I was monkeying around running about 2 miles a day on a treadmill at 8mph and thinking I was a bad-ass--lol. I'm still not a bad-ass,but at least I'm not a dumb-ass--or maybe I am?
2.18 4 miles on treadmill at 2% incline in 31 minutes (AM). 10 miles PM outside in 61:59. First 5 miles were in 31:36, last 5 were in 30:23. Lots of hills and my legs felt rubbery, but this was a nice effort--obviously, not a tempo run, but solid nonetheless.
2.19 8 miles pm on treadmill at 2%incline in 56 minutes. 4 miles pm on treadmill (2 % incline) in 30 minutes.
2.20 4 miles easy 32 minutes.
I developed a terrible blister on my foot and could not run anymore than I did today.
72 miles for the week
Tuesday, February 8, 2011
2.7-2.13
2.7 10 miles treadmill (2% incline) in 68:30.
2.8 3 miles AM on treadmill (3% incline) in 24:30. 8 miles PM in 57:20 on treadmill (2% incline).
2.9 8 miles in 61 minutes on treadmill at 2% incline.
2.10 2 miles warm up. 6 by one mile repeats with 400 recovery jog (2:20). I did this on a treadmill at 2% incline. Times were 5:19, 5:19, 5:17, 5:16, 5:14, 5:10--all of which equates to 5:14, 5:14, 5:12, 5:11, 5:09, 5:06 on a track. 2.5 miles cool down.
12 miles total
Honestly, I am so pleased with this workout. I have never done more than 2 one mile repeats before, so this was killer. The last two repeats were actually done next to Nathan Huppe who dropped by the gym and we talked the entire time I ran these last two repeats, which shows me my fitness level is getting to a place I have never been before.
2.11 10 miles in 71 minutes on treadmill at 2% incline.
2.12 4 miles AM in 27:20. 7 miles PM in 53:50. Both runs were on treadmill at 2% incline.
2.13 8 mile progression run on treadmill at 2% incline. 6:51, 6:37, 6:22, 6:09, 5:54, 5:41, 5:30, 5:18, which equates outside to 6:38, 6:24, 6:12, 6:01, 5:46, 5:34, 5:24, 5:12.
This means my last 4 miles were at about 21:56 with the preceding 4 miles in a brisk 25:15 for a total 8 mile equivalent time of 47:11. The first 4 miles were not that difficult, but the final 4 miles were intense--especially the last 2.
70 miles total
This was a fantastic week and i gutted out today's workout--both physically and mentally, as I have a lot of things going on personally right now that are not very positive. Either way, running is my haven--and so far, my winter is proceeding very nicely.
2.8 3 miles AM on treadmill (3% incline) in 24:30. 8 miles PM in 57:20 on treadmill (2% incline).
2.9 8 miles in 61 minutes on treadmill at 2% incline.
2.10 2 miles warm up. 6 by one mile repeats with 400 recovery jog (2:20). I did this on a treadmill at 2% incline. Times were 5:19, 5:19, 5:17, 5:16, 5:14, 5:10--all of which equates to 5:14, 5:14, 5:12, 5:11, 5:09, 5:06 on a track. 2.5 miles cool down.
12 miles total
Honestly, I am so pleased with this workout. I have never done more than 2 one mile repeats before, so this was killer. The last two repeats were actually done next to Nathan Huppe who dropped by the gym and we talked the entire time I ran these last two repeats, which shows me my fitness level is getting to a place I have never been before.
2.11 10 miles in 71 minutes on treadmill at 2% incline.
2.12 4 miles AM in 27:20. 7 miles PM in 53:50. Both runs were on treadmill at 2% incline.
2.13 8 mile progression run on treadmill at 2% incline. 6:51, 6:37, 6:22, 6:09, 5:54, 5:41, 5:30, 5:18, which equates outside to 6:38, 6:24, 6:12, 6:01, 5:46, 5:34, 5:24, 5:12.
This means my last 4 miles were at about 21:56 with the preceding 4 miles in a brisk 25:15 for a total 8 mile equivalent time of 47:11. The first 4 miles were not that difficult, but the final 4 miles were intense--especially the last 2.
70 miles total
This was a fantastic week and i gutted out today's workout--both physically and mentally, as I have a lot of things going on personally right now that are not very positive. Either way, running is my haven--and so far, my winter is proceeding very nicely.
Tuesday, February 1, 2011
1.31-2.6
1.31 8 miles treadmill (2% incline) in 58:13.
2.1 5 miles (AM) Treadmill (2% incline) in 35:30. 7 miles PM. 2 miles warm up, Then 4by 1200's on treadmill (2% incline) with 65 seconds rest. Splits were 3:47,3:47,3:44, 3:44, which equates to track times of 3:44, 3:44, 3:43, 3:41. 2 miles cool down.
I am very satisfied with this workout. I cant believe I only took 65 seconds rest. I am really feeling like I am getting into some very serious shape.
2.2 8 miles in 59:13. (Treadmill at 2% incline)
2.3 10 miles in 68:03 on treadmill at 2% incline.
2.4 5 miles AM 34:30 on treadmill at 2% incline with 6 strides. 7 miles pm in 50:50 on treadmill at 2% incline.
I had wanted to do a tempo run tonight, but I had previously been forced to get on my roof and break up ice to stop some leaking---and it torched my legs. I was totally exhausted, too, so this 7 mile run was a grind. I'm bummed, but I had nothing in the tank tonight.
2.5 12 miles easy in 91:37 on treadmill at 2% incline.
2.6 2 miles warm up. 5 mile tempo in 27:48 on treadmill at 2% incline, which equates to 27:18 outside on track at 5:27 pace. 2 miles cool down.
I felt very strong for this tempo. My legs were shot the last few days, but today I felt strong and went for it.
71 miles for the week.
This was a very solid week with 2 hard work outs and 2 longer runs. My training is paying off and I am loving it. I think I coul dhave gone another mile at least at the same pace for that tempo run.
2.1 5 miles (AM) Treadmill (2% incline) in 35:30. 7 miles PM. 2 miles warm up, Then 4by 1200's on treadmill (2% incline) with 65 seconds rest. Splits were 3:47,3:47,3:44, 3:44, which equates to track times of 3:44, 3:44, 3:43, 3:41. 2 miles cool down.
I am very satisfied with this workout. I cant believe I only took 65 seconds rest. I am really feeling like I am getting into some very serious shape.
2.2 8 miles in 59:13. (Treadmill at 2% incline)
2.3 10 miles in 68:03 on treadmill at 2% incline.
2.4 5 miles AM 34:30 on treadmill at 2% incline with 6 strides. 7 miles pm in 50:50 on treadmill at 2% incline.
I had wanted to do a tempo run tonight, but I had previously been forced to get on my roof and break up ice to stop some leaking---and it torched my legs. I was totally exhausted, too, so this 7 mile run was a grind. I'm bummed, but I had nothing in the tank tonight.
2.5 12 miles easy in 91:37 on treadmill at 2% incline.
2.6 2 miles warm up. 5 mile tempo in 27:48 on treadmill at 2% incline, which equates to 27:18 outside on track at 5:27 pace. 2 miles cool down.
I felt very strong for this tempo. My legs were shot the last few days, but today I felt strong and went for it.
71 miles for the week.
This was a very solid week with 2 hard work outs and 2 longer runs. My training is paying off and I am loving it. I think I coul dhave gone another mile at least at the same pace for that tempo run.
Monday, January 24, 2011
1.24-1.30
1.24 I may take today off. Running those mountains in Meredith annihilated my calves and legs. I may need to take it easy for a few days. I have logged almost 650 miles in the past 10 weeks, so I need to consider a light week maybe this week to recover. I'll see how I feel later today.
OFF
1.25 OFF.
I decided to take today off, too. My legs felt heavy and I know deep down I need a couple days to recover from the past few weeks of hard running. Tomorrow, I'll be ready to get back to it. This week is strictly recovery with maybe one tempo run on Thursday.
1.26 2 miles warm up. then 4 mile tempo in 22:12 on treadmill at 2%, which translates to 5:27 mile pace outside. 2 miles cool down.
8 miles total
I did this same workout 2 weeks ago and was 10 seconds slower, so maybe this was a decent workout. It was definitely not easy. I put in a serious effort.
1.27 12 miles on treadmill at 2% incline in 82:15. 41:50 first 6. 40:25 lst 6.
1.28 7 miles in 49:50 on treadmill (2% incline) with 6 strides.
1.29 12 mile progression run in 78:10 outside. I started out at 7:15 pace and slowly worked my pace down. First 6 miles in 41:15. Next 6 miles in 36:55 with last 3 miles in 6:12, 5:55, 5:33. I felt smooth and relaxed although my left shin was a bit tight.
1.30 6 miles AM in 46:16 on treadmill at 2%. I felt sore and sluggish for this morning run. 5 miles PM with 8 strides on treadmill (2% incline) in 32:37.
50 miles Total.
This was a recovery week for me. Back to the grind tomorrow!
OFF
1.25 OFF.
I decided to take today off, too. My legs felt heavy and I know deep down I need a couple days to recover from the past few weeks of hard running. Tomorrow, I'll be ready to get back to it. This week is strictly recovery with maybe one tempo run on Thursday.
1.26 2 miles warm up. then 4 mile tempo in 22:12 on treadmill at 2%, which translates to 5:27 mile pace outside. 2 miles cool down.
8 miles total
I did this same workout 2 weeks ago and was 10 seconds slower, so maybe this was a decent workout. It was definitely not easy. I put in a serious effort.
1.27 12 miles on treadmill at 2% incline in 82:15. 41:50 first 6. 40:25 lst 6.
1.28 7 miles in 49:50 on treadmill (2% incline) with 6 strides.
1.29 12 mile progression run in 78:10 outside. I started out at 7:15 pace and slowly worked my pace down. First 6 miles in 41:15. Next 6 miles in 36:55 with last 3 miles in 6:12, 5:55, 5:33. I felt smooth and relaxed although my left shin was a bit tight.
1.30 6 miles AM in 46:16 on treadmill at 2%. I felt sore and sluggish for this morning run. 5 miles PM with 8 strides on treadmill (2% incline) in 32:37.
50 miles Total.
This was a recovery week for me. Back to the grind tomorrow!
Tuesday, January 18, 2011
1.17 - 1.23
1.17 8 miles in 57:30.
1.18 14 miles total on treadmill at 2% incline. First 2 miles in 15:19, next 10 miles were at tempo pace in 58:24 (equivalent to 57:05 outside on track at 5:42.5 pace, last 2 miles in 15:02.
This was an intense run. My breathing was pretty good, but my mind wanted to quit at around 5or 6 miles, so I am happy to get this under my belt. This is a 10 mile PR for me. After studying more about training, I realize I need to incorporate variety into my training. Tempo runs and faster workouts are essential.
1.19 10 miles treadmill (2% incline) in 76:30. I went easy and had no choice. I felt like I had lead weights in my legs.
1.20 8 miles in 59 minutes.
1.21 2 miles warm up. 6 by 800's with 60 second rest on treadmill at 2% incline. I did them all in 2:30, which is 2:28 pace outside. 2 miles cooldown.
I am very pleased with this workout. I toughed it out the last three for sure.
7 miles total.
1.22 I am in Meredith for the weekend. Lots of mountains here so the running is solid up here. 9 miles am in 70 minutes. 5 miles pm in 37.
2.23 6 miles in 44:26.
I feel tired today.
67 total miles, but a couple very intense workouts. Great week overall.
1.18 14 miles total on treadmill at 2% incline. First 2 miles in 15:19, next 10 miles were at tempo pace in 58:24 (equivalent to 57:05 outside on track at 5:42.5 pace, last 2 miles in 15:02.
This was an intense run. My breathing was pretty good, but my mind wanted to quit at around 5or 6 miles, so I am happy to get this under my belt. This is a 10 mile PR for me. After studying more about training, I realize I need to incorporate variety into my training. Tempo runs and faster workouts are essential.
1.19 10 miles treadmill (2% incline) in 76:30. I went easy and had no choice. I felt like I had lead weights in my legs.
1.20 8 miles in 59 minutes.
1.21 2 miles warm up. 6 by 800's with 60 second rest on treadmill at 2% incline. I did them all in 2:30, which is 2:28 pace outside. 2 miles cooldown.
I am very pleased with this workout. I toughed it out the last three for sure.
7 miles total.
1.22 I am in Meredith for the weekend. Lots of mountains here so the running is solid up here. 9 miles am in 70 minutes. 5 miles pm in 37.
2.23 6 miles in 44:26.
I feel tired today.
67 total miles, but a couple very intense workouts. Great week overall.
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