Training Log: iansmith

Running (Treadmill) 16:00 [1] 3.2 km (5:00 / km)

Warmup on a treadmill; I peaked at 8 mph, 4.0 incline. I don't know what the units are with respect to the incline - probably percent grade, since I don't think people typically think in degrees. It's not trivial, since 4 degrees is a 7% grade.

C • percent grade 6

Weight training (Gym) 20:00 [5]

I was hoping to get through three supersets, but I only really did 1.5. I'm hoping to have a toolbox of exercises from which I can choose several different workout days that work my entire body.

Superset 1:
3 cycles of:
- 3 sets of 8 backraises (lower back)
- 3 sets of 10 leg raises from vertical on pendulum machine (abs)
- 3 sets of 10 lat pull downs (lats), 60 lbs

Superset 2:
3 cycles of:
- 3 sets of 8 squats with 2x60 lbs dumbells
- 3 sets of plank pushups (3 x 8 pushups + pause for 20-30 seconds in "up" position)


I stopped after my second cycle of Superset 2; maybe I should add a third, unrelated exercise to give more breaks. Plank pushups turned out to be brutal.

C • my abs hurt 1

Running 33:07 [1] 6.4 km (5:10 / km)

Easy recovery run (though from what isn't entirely clear).

Event: US Team (unofficial) 3K time trial
 

Running 32:55 [1] 5.8 km (5:41 / km)
shoes: Asics T918N Alpha

Run to and from the Harvard track. It was cold and rainy; I was unenthused.

Track race 11:13 [5] 3 km (3:44 / km) vdot: 51.7
shoes: Asics T918N Alpha

I'm tremendously disappointed in my performance today. My goal was to stay below 0:45 200s - with the expectation that I would average < 0:44, for a total time of less than 11 minutes. I failed, only exceeding my previous effort on 4 March by 4 seconds. I gave it my all - I had a good warmup, ran a few fast 200s before I started, hydrated well, and adjusted my schedule for the past few days so I would be fresh. I wore running shorts and a short-sleeved running shirt, and ran at the Harvard Indoor track.

I will wait a month, then try again on 11 April at the indoor track. I am determined to break 11 minutes, and I will not be deterred by this defeat.

200 m splits:
1st km: 42.30, 44.63, 44.81, 44.59, 44.35 = 3:40.68
2nd km: 45.82, 45.68, 44.47, 46.03, 46.40 = 3:48.32
3rd km: 46.40, 45.92, 45.95, 45.42, 40.07 = 3:43.76

C • I'm pretty sure 2

C • Varying Vdot. 1

3000m run - Splits

Note
(rest day)

It was my intent to take an easy day in anticipation of the time trial tomorrow, and the rain disenthused me sufficiently that I chose not to go out.

C • ok 2

Running 37:48 [1] 7 km (5:24 / km)
shoes: Asics T918N Alpha

Late night recovery run. I finished No Shortcuts to the Top.

3521

Biking 20:00 [1] 7 km (2:51 / km)
slept:10.0 shoes: Trek 7.1 FX

Commute to work.

Running 34:39 [1] 6 km (5:47 / km)
shoes: Asics T918N Alpha

To and from the Tuft's track.

Track 31:05 7.2 km (4:19 / km)
shoes: Asics T918N Alpha

Cruise interval workout, Tufts' track. My VDOT from my most recent time trial (a mile) is 54-55, which puts my 400m threshold pace at about 95-96 seconds. My plan was to do 4x1200 m cruise intervals (4:45-4:48 pace) to get a sense for the workout. I decided to run on a track to very precisely hit my predicted threshold pace.

I felt fantastic both during the workout and the following day; I think I will incorporate more threshold workouts on tracks into my regimen in the future. I didn't have much difficulty holding to the pace simply by checking every 400m and adjusting. Sometimes my first 400 would be as fast as 92-93 seconds, but I would adjust a bit.

I started by running a 400m at 1:46 to calibrate my speed, then set off on the first interval.

1200 m Interval time / 200m rest:
4:48.3 / 1:18
4:45.7 / 1:17
4:45.8 / 1:26
4:48.3 / 1:26
4:43.4

I decided to add a fifth cruise interval because I was feeling great (a la Marc Lauenstein's bad counting philosophy), even though I did exceed the 8% of weekly mileage. I look forward to a time when I can run 6:00 mile cruise intervals (mile TT of 5:02).

C • Mile PR 2

Biking 40:00 [1] 14 km (2:51 / km)
shoes: Trek 7.1 FX

Commute.

Note
(rest day)

I had planned to run cruise intervals when I got home, but I still felt tired. I fell asleep while I was doing my laundry and slept blissfully for about ten hours. I am disappointed, but I'll just replace Wednesday's workout with Thursday's easy day. Marit Bjørgen would not have fallen asleep while doing laundry before she trained.

C • Marit Bjorgen sleeps enough... 1