10.17 2.5 miles warm up. Watch died and I still did 4 by 1200's at the track with 400 meter recovery jog. I have no idea about my times, but I felt strong. The higher mileage I have been doing I believe has strengthened me a bit. 2.5 miles cool down.
10 miles total.
10.18 12 miles total. First mile in 6:29, first five in 30:54, and then for the next 7 miles I alternated running fast for a quarter mile at about 75 seconds with running at six minute pace for 3/4 of a mile. Last 7 miles were in 40:29. Total time was 71:23. I felt very strong.
10.19 7 miles treadmill.
10.20 OFF
10.21 5 miles easy
10.22 5 miles with about a mile of strides.
10.23 17 miles in 1:50:43. First 11.75 in 81:24. Last 5.25 in 29:19 with splits of 5:24, 5:35, 5:35, 5:40, 5:44, 81 second last quarter. My goal was to average between 5:45 and 6:00. Im very pleased. Ssecond longest run of my life and I felt very strong at the end, but I did feel lactic acid building up big time the last mile!
56 miles total for the week with 2 excellent workouts and a decent speed workout. Time to toally recover before the Great Bay 5k.
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, October 18, 2011
10.10-10.16
Stowe, VT Primarily Trail Running
10.10 5 miles Easy AM. 10 Miles PM (69 minutes). I increased pace through the run.
15 miles total.
10.11 8 miles AM (61 minutes), 8 Miles PM (54:53)
16 miles for the day.
10.12 9 miles AM (71 minutes). 7 miles PM (49:43).
16 miles for the day.
10.13 6 miles AM easy. 6.1 miles easy.
12.1 miles for the day.
back in Somersworth!
10.14 3 miles treadmill easy.
10.15 4.4 miles easy.
10.16 5.1 miles easy.
71.6 miles for the week
10.10 5 miles Easy AM. 10 Miles PM (69 minutes). I increased pace through the run.
15 miles total.
10.11 8 miles AM (61 minutes), 8 Miles PM (54:53)
16 miles for the day.
10.12 9 miles AM (71 minutes). 7 miles PM (49:43).
16 miles for the day.
10.13 6 miles AM easy. 6.1 miles easy.
12.1 miles for the day.
back in Somersworth!
10.14 3 miles treadmill easy.
10.15 4.4 miles easy.
10.16 5.1 miles easy.
71.6 miles for the week
Tuesday, October 4, 2011
10.3-10.9
10.3 5 miles easy.
10.4 12 miles total on the road. First mile in 6:55; next 3 miles in 17:09 (5:58, 5:41, 5:30); next two miles in 13:10 (6:32, 6:38); next 4 miles in 22:40 (5:49, 5:44, 5:42, 5:25); last 2 miles in 12:36 (6:26, 6:10). First 10 miles in 59:54.
Total 12 miles in 72:30.
Not a bad workout.
10.5 9 miles (63:56)
10.6 10 miles (71 minutes)
Stowe, VT Primarily Trail Running and lots of hills
10.7 10 miles (76 minutes)
10.8 4 Miles Am Easy. 11 miles PM (85 minutes)
15 miles for the day.
10.9 6.5 miles AM (50 minutes). 10.5 miles PM (87 minutes) I ran up a mountain--brutal!
17 miles for the day.
78 miles for the week
10.4 12 miles total on the road. First mile in 6:55; next 3 miles in 17:09 (5:58, 5:41, 5:30); next two miles in 13:10 (6:32, 6:38); next 4 miles in 22:40 (5:49, 5:44, 5:42, 5:25); last 2 miles in 12:36 (6:26, 6:10). First 10 miles in 59:54.
Total 12 miles in 72:30.
Not a bad workout.
10.5 9 miles (63:56)
10.6 10 miles (71 minutes)
Stowe, VT Primarily Trail Running and lots of hills
10.7 10 miles (76 minutes)
10.8 4 Miles Am Easy. 11 miles PM (85 minutes)
15 miles for the day.
10.9 6.5 miles AM (50 minutes). 10.5 miles PM (87 minutes) I ran up a mountain--brutal!
17 miles for the day.
78 miles for the week
Friday, September 30, 2011
9.26-10.2
9.26 7 miles easy.
9.27 2.25 miles easy. Then 2 by 400's with 400 recovery; 4 by 200's with 200 recovery and then 800 recovery; 2 by 800's with 400 recovery.
64 (1:56), 66 (1:57), 30.5 (1:01:97), 31.73 (1:05:82), 30.3 (1:07:30), 31.75 (68:43); 800 recovery in 4:05; 2:28 (2:06), 2:26 (2:00). 2.75 cool down.
9 miles total. This was a pretty decent workout.
9.28 5 miles easy.
9.29 2 miles easy.
9.30 2 miles easy.
10.1 Apple Harvest Fest 5k in 16:26. 2 mile warm up. 1.25 cool down.
6.25 miles total.
I felt like total junk today--Im not really sure why, but I knew I had no zip whatsoever in my legs when I did my strides before hand. I dont know--I just had no zip today and just bagged it halfway through and held on for third place. I dont like racing in Dover apparently--lol.
I may take a few days off--I dont know--I might not. I feel pretty lethargic and bummed.
10.2 3 miles easy on treadmill.
Forgettable week.
34.25 miles total
9.27 2.25 miles easy. Then 2 by 400's with 400 recovery; 4 by 200's with 200 recovery and then 800 recovery; 2 by 800's with 400 recovery.
64 (1:56), 66 (1:57), 30.5 (1:01:97), 31.73 (1:05:82), 30.3 (1:07:30), 31.75 (68:43); 800 recovery in 4:05; 2:28 (2:06), 2:26 (2:00). 2.75 cool down.
9 miles total. This was a pretty decent workout.
9.28 5 miles easy.
9.29 2 miles easy.
9.30 2 miles easy.
10.1 Apple Harvest Fest 5k in 16:26. 2 mile warm up. 1.25 cool down.
6.25 miles total.
I felt like total junk today--Im not really sure why, but I knew I had no zip whatsoever in my legs when I did my strides before hand. I dont know--I just had no zip today and just bagged it halfway through and held on for third place. I dont like racing in Dover apparently--lol.
I may take a few days off--I dont know--I might not. I feel pretty lethargic and bummed.
10.2 3 miles easy on treadmill.
Forgettable week.
34.25 miles total
Monday, September 26, 2011
9.19-9.25
9.19 4.6 miles easy.
9.20 7.15 miles easy.
9.21 11 miles in 81:57.
9.22 2.25 miles warm up. 2 by 2800 meter repeats with 400 recovery jog.
Splits were 9:02 (2:00), 9:10.
I had to swing wide because there were field hockey players all over the track, so I believe I lost about half a second per lap.
3.25 cool down.
9.25 miles total.
9.23 9 miles total in 64 minutes.
9.24 4 miles easy.
9.25 4.25 miles AM easy. 2.75 miles PM easy.
7 miles total
53 miles for the week total.
9.20 7.15 miles easy.
9.21 11 miles in 81:57.
9.22 2.25 miles warm up. 2 by 2800 meter repeats with 400 recovery jog.
Splits were 9:02 (2:00), 9:10.
I had to swing wide because there were field hockey players all over the track, so I believe I lost about half a second per lap.
3.25 cool down.
9.25 miles total.
9.23 9 miles total in 64 minutes.
9.24 4 miles easy.
9.25 4.25 miles AM easy. 2.75 miles PM easy.
7 miles total
53 miles for the week total.
Friday, September 16, 2011
9.12-9.18
9.12 10 miles in 67:30. 32:30 last 5 miles and under 6 last mile. Not a crazy effort, but a solid pace overall.
9.13 2.5 miles easy AM. 7.5 miles (Sub 51 minutes) 10 miles total.
9.14 2.25 mile warm up. 5 by 1000's with 400 recovery at a faster pace than I would normally do. Splits were 3:08 (1:50), 3:11 (1:42), 3:10 (1:45), 3:11 (1:46), 3:12 (1:41), 200 meters in 31.52. 4.5 miles in 25:11.
3.25 miles cool down.
10 miles total.
9.15 7.5 miles in 56 minutes.
9.16 8 miles in 62:44.
9.17 5 miles early AM 41 minutes.
5 miles late AM 35 minutes--.75 mile slow, then .25 comfortably fast. Splits were 5:59 (76), 5:51 (75), 5:46 (69), 5:30 (64).
5 miles early PM 38:35.
3.2 miles late afternoon 1 mile warm up. 5 times up a huge hill near my parents that is about .2 miles. I sprinted up it in around 73 seconds, rested 10 seconds, then ran down, rested 10 seconds, then sprinted back up. This was a total ballbuster. 1.88 miles total. .33 cool down.
18.2 miles total.
9.18 5 miles AM easy. 4.3 miles PM easy.
73 miles total for the week. Good solid week with a whacked out Saturday.
9.13 2.5 miles easy AM. 7.5 miles (Sub 51 minutes) 10 miles total.
9.14 2.25 mile warm up. 5 by 1000's with 400 recovery at a faster pace than I would normally do. Splits were 3:08 (1:50), 3:11 (1:42), 3:10 (1:45), 3:11 (1:46), 3:12 (1:41), 200 meters in 31.52. 4.5 miles in 25:11.
3.25 miles cool down.
10 miles total.
9.15 7.5 miles in 56 minutes.
9.16 8 miles in 62:44.
9.17 5 miles early AM 41 minutes.
5 miles late AM 35 minutes--.75 mile slow, then .25 comfortably fast. Splits were 5:59 (76), 5:51 (75), 5:46 (69), 5:30 (64).
5 miles early PM 38:35.
3.2 miles late afternoon 1 mile warm up. 5 times up a huge hill near my parents that is about .2 miles. I sprinted up it in around 73 seconds, rested 10 seconds, then ran down, rested 10 seconds, then sprinted back up. This was a total ballbuster. 1.88 miles total. .33 cool down.
18.2 miles total.
9.18 5 miles AM easy. 4.3 miles PM easy.
73 miles total for the week. Good solid week with a whacked out Saturday.
Thursday, September 8, 2011
9.5-9.11
9.5 5 miles easy
9.6 5.5 miles easy
9.7 3 miles warm up. Then 4 by 400's at comfortably fast pace with 400 recovery jogs at faster pace than normal. 2 mile cool down.
Splits were 71.47 (97:65), 70.87 (94:48), 69.95 (94:60), 68.67 (90:88). Total time of 10:58 for two miles.
I'm very satisfied with this workout. It was not supposed to be brutal and it wasn't.
7 miles total.
9.8 4 miles easy.
9.9 4 miles easy. Im prepped for tomorrow's 5 miler!
9.10 2 miles warm up. 5 miles in PR of 25:51. .5 mile cool down.
Wow--this is exciting. I went out hard at 4:51, then followed it with splits of 5:11, 5:11, 5:23, 5:15. I felt very good in this race and took it out hard--Bob Wiles Style--in an effort to see who could match me. My splits were fairly even with number 4 a little bit off, but there were tons of hills in that mile.
My hard work is paying off and I am very grateful for it.
7.5 miles for the day.
9.11 4.25 miles easy.
37.25 miles for the week Great race and a short little track workout--kind of a recovery week.
9.6 5.5 miles easy
9.7 3 miles warm up. Then 4 by 400's at comfortably fast pace with 400 recovery jogs at faster pace than normal. 2 mile cool down.
Splits were 71.47 (97:65), 70.87 (94:48), 69.95 (94:60), 68.67 (90:88). Total time of 10:58 for two miles.
I'm very satisfied with this workout. It was not supposed to be brutal and it wasn't.
7 miles total.
9.8 4 miles easy.
9.9 4 miles easy. Im prepped for tomorrow's 5 miler!
9.10 2 miles warm up. 5 miles in PR of 25:51. .5 mile cool down.
Wow--this is exciting. I went out hard at 4:51, then followed it with splits of 5:11, 5:11, 5:23, 5:15. I felt very good in this race and took it out hard--Bob Wiles Style--in an effort to see who could match me. My splits were fairly even with number 4 a little bit off, but there were tons of hills in that mile.
My hard work is paying off and I am very grateful for it.
7.5 miles for the day.
9.11 4.25 miles easy.
37.25 miles for the week Great race and a short little track workout--kind of a recovery week.
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