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Training Log Archive: j-man

In the 1 days ending Oct 6, 2009:

activity # timemileskm+m
  Run1 1:43:41 13.85(7:29) 22.29(4:39)
  Plyometrics1 7:00
  Total1 1:50:41 13.85 22.29

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Tu

Tuesday Oct 6, 2009 #

Run warm up/down 35:00 [2] 4.44 mi (7:53 / mi)
shoes: February 2008 Asics

To the track. Got started a few minutes late, so tried to be brisk. Unfortunately, my stomach wasn't great, but managed to get there OK, and didn't need the facilities either, so I guess I was ready to go.

Plyometrics warm up/down 7:00 [2]

Normal warmups. I had done a few minutes of bonus stretching while the guys were still warming up. I didn't want to be tight like last week.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: February 2008 Asics

Normal strides.

Run intervals 33:41 intensity: (13:32 @2) + (20:09 @4) 4.47 mi (7:32 / mi)
shoes: February 2008 Asics

Workout was:

1600 @ 5K pace
400 @ < 3K pace
1200 @ 5K pace
400 @ < 3K pace
1200 @ 5K pace
400 @ < 3K pace
800 @ 3-5K pace

200 rest after all.

Normal crew, plus John. SGB showed up just in time, deftly avoiding drills.

First few were nice. I felt good, and thought about quick turnover. As the workout progressed, my stomache was more noticeable, and during the 2nd 1200, I really tightened up. Especially the mid left hamstring.

By the last 400 I contemplated stopping, but the 400 felt OK.

On the last 800 I was very tight and my left achilles started bothering me.

So, is this tightness normal? Feeling bad on intervals makes sense, but I felt tonight my major limitation was in the legs and and tightness related rather than lactate or cardiovascular.

Anyway, the good things were how I held on to the 400s. Also, fairly steady, but I felt like I didn't do a good job on the last 800. And when I finished that I felt like I should have given more.

Times:
528
216

113
211

404
213

113
216

408
213

114
223

243

And average laps (for the 2+ lap) intervals:
82.00
81.33
82.67
81.50
and overall average of: 81.88 (vs. 81.67 last week) Noski?

Run warm up/down 31:00 [2] 4.44 mi (6:59 / mi)
shoes: February 2008 Asics

Felt fantastic on the way back. Yes, I was tight, but I was running just under the speed when it was noticeable. So, I could just cruise along very happily.

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