Training Archive: BorisGrIn the 31 days ending 2004-12-31:
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| W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||||||||||
Friday Dec 31 | ||
| Running 41:00 [2]5.13 mi (7:59 / mi) | |
| shoes: Nike Pegasus | ||
| Warm-up, cool-down - trails and roads in Forest Park | ||
| Running 22:00 [1]2.2 mi (10:00 / mi) | |
| shoes: Nike Pegasus | ||
| Jogging between intervals | ||
| Running 6:00 [5]1.1 mi (5:26 / mi) +22m 3:11 / km | |
| shoes: Nike Pegasus | ||
| Hill inervals with Sergei and Greg at Forest Park.
3 sets of 3, with 1 more in the end. In each set, first one just above normal speed, 2nd one faster, 3rd one all out. Rest - 2:20 or so jogging. 39.8 37.0 34.9 37.0 36.4 34.4 37.7 36.0 33.9 38.0 | ||
Thursday Dec 30 | ||
| Running 58:12 [3]7.94 mi (7:19 / mi) | |
| shoes: Adidas Trail Shoes | ||
| Running with Greg in Forest Park after flying back from Ohio, where i got to rest and hang out with the parents. We ran the horse loops (1.8km each), 5 of them: 8:28, 8:11, 8:13, 8:01, 7:12 - last one pretty fast. Felt fine, so hopefully sickness is over and i can continue training. | ||
| Running 5:00 [3] | |
| shoes: Adidas Trail Shoes | ||
| "Jumping exercises" with Greg after running | ||
Saturday Dec 25 | ||
| Running 46:38 [3]6.02 mi (7:45 / mi) | |
| shoes: Adidas Trail Shoes | ||
| Easy run with Greg and Sergei in th park. Sick - will take a few days off to get better and regain motivation. | ||
Monday Dec 20 | ||
| Running 30:09 [3]4.02 mi (7:30 / mi) | |
| shoes: Saucony | ||
| A run to get the legs moving again in the bitter cold by the Hudson. | ||
Sunday Dec 19 | ||
| Running 2:17:34 [2]13.0 mi (10:35 / mi) | |
| shoes: Adidas Trail Shoes | ||
| Long trail run in Harriman with Greg and Sergei through hills and mountains in the rain. Fun! | ||
Saturday Dec 18 | ||
| Running 59:50 [3]8.45 mi (7:04 / mi) | |
| shoes: Nike Pegasus | ||
| Nice run with Greg in Forest Park: 2 long loops (26:37, 25:15.) | ||
| Strength 15:00 [1] | |
Thursday Dec 16 | ||
| Running 20:00 [2]2.22 mi (9:00 / mi) | |
| shoes: Saucony | ||
| Warm-up, cool-down | ||
| Running 11:20 [5]2.5 mi (4:31 / mi) | |
| shoes: Saucony | ||
| Short intervals with the track guys at the Armory. Had to lead practice today since coach Mendes was in Atlantic City for the day, gambling.
We ran 20x200m, with 4 sets of 5. 35 seconds rest between intervals, 5 minutes between sets. The fastest was 32.3 (last one), slowest 35.6 (first one). | ||
Monday Dec 13 | ||
| Running 53:57 [3]7.8 mi (6:55 / mi) | |
| shoes: Saucony | ||
| Fast road run with track guys. Felt good, but I feel like we were running a bit too fast anyway. | ||
| Running 7:00 [5] | |
| shoes: Saucony | ||
| Sprints after the run | ||
Sunday Dec 12 | ||
| Running 1:28:56 [3]12.7 mi (7:00 / mi) | |
| shoes: Nike Pegasus | ||
| Distance run with Sergei and Greg in Forest Park. Thought it was going to be one of those "barely finish" days, but started feeling better. Ran the last loop pretty quickly - 25:28. | ||
Saturday Dec 11 | ||
| Running 48:06 [2]5.89 mi (8:09 / mi) | |
| shoes: Nike Pegasus | ||
| Easy run in Forest Park | ||
| Running 8:00 [5] | |
| shoes: Nike Pegasus | ||
| Strides, 8 reps. Saw a black chicken by the side of the trail in Forest Park! Mmmmm, dinner. | ||
| Strength 15:00 [1] | |
| shoes: Nike Pegasus | ||
| Push-ups, sit-ups, dips... | ||
Tuesday Dec 7 | ||
| Running 20:00 [2]2.35 mi (8:30 / mi) | |
| shoes: Saucony | ||
| Warm-up, cool-down at the Armory | ||
| Running 14:00 [5]2.5 mi (5:36 / mi) | |
| shoes: Saucony | ||
| Cruise intervals at the Armory. Track guys ran a faster workout in preparation for the race Sunday. I did 4x1000m, with 200m easy jogging rest.
3:29.3 3:26.3 3:26.8 3:24.1 | ||
| Running 5:00 [4] | |
| shoes: Saucony | ||
| Strides | ||
| Note | |
| Back hurt after the workout today - this is a little worrisome given my back problems in Canada and Wyoming over the summer. Will take it easy and try to sleep a bit more in the next few days. | ||
Sunday Dec 5 | ||
| Running 1:29:28 [3]12.45 mi (7:11 / mi) | |
| shoes: Nike Pegasus | ||
| Distance Run on the Coney Island boardwalk and on the sand with Sergei (first half) and Greg sometimes. | ||
Saturday Dec 4 | ||
| Running 1:05:06 [3]8.5 mi (7:40 / mi) | |
| shoes: Nike Pegasus | ||
| Evening run in Forest Park with Greg and Sergei. Felt good, though i still have a knot in my right calf from the track workout on Thursday. | ||
Thursday Dec 2 | ||
| Running 15:00 [2]1.67 mi (8:59 / mi) | |
| Between intervals and cool-down | ||
| Running 10:00 [5]2.25 mi (4:27 / mi) | |
| First real indoor intervals of the season: 12x300m with 100m jogging rest.
52.8 49.8 51.0 50.5 50.4 50.2 50.4 50.7 51.4 49.8 51.0 50.0 Legs felt dead afterwards... | ||