Training Log Archive: RLShadow

Muggy afternoon run, from home.

Down Woodland to Bay, to Rt 104, to Maple, to Ridge, to Gravel, to Rt 104, to Maple, to Heathland, to the trail through the woods heading to the deadend of Woodland.

On Maple on the way back, I tried a small portion of a workout described in the recent Trail Runner magazine (which had apparently been originally developed as part of speed skating training). It is short and simple to describe, but by no means easy to do. The workout is:

Run very hard for 20 seconds
Recover with easy running for 10 seconds

Repeat the above 8 times (for 4 minutes).

I did 3 reps of the above, and was not running as hard as I could during the 20 seconds. Still, it was grueling. A 10 second recovery feels more like about a 3 second recovery. According to my Forerunner, the 1st repeat averaged 6:00/mile, and the 2nd and 3rd were each 6:38/mile. Which doesn't seem all that fast, even by my low standards.

I'll keep at it, and try to add a rep each time. Hopefully I can get up to the full 8 minutes, then I can work on running harder during the 20-second periods.

C • speed 5

Fleet Feet group run. I was pace group leader for the 9:30/mile group (a bit of a promotion from the 10:30 group last week?). Again, a very good group -- no problems with holding the pace, in fact we averaged faster than 9:30, so I wasn't doing a great job being the pace leader.

Route was the "short bridges" run, billed as 5 miles but actually 5.6 miles, followed by the "happy hour" run, billed as 4.3 miles but actually 4.1. The average pace for each loop was essentially identical, 9:22/mile.

Based on this second week of being a pace group leader, I've found it very helpful in terms of making sure I get out the door and do a long run. Knowing that I'm signed up to do this, and there won't be anyone leading a certain pace if I don't show up, makes it almost impossible for me to just decide not to do it because I'm too tired, etc. Last night, I was out until 2:30 am playing music, and I certainly did NOT feel like waking up at 6:45 this morning to get ready to run 9 miles, but once I got there and did it, it really wasn't that bad. But no way would I have done that on my own.

Morning run, to try out the second pair of shoes that came from Sierra Trading Post.

From home, down Woodland to Bay, to Rt 104, to Maple, to Ridge, to Gravel, to Rt 104, to Maple, to Heathland, to the trail through the woods heading to the deadend of Woodland.

Somewhat more pleasant weather wise than yesterday morning, but still a bit sticky. 62 deg temperature, and 61 degree dew point, according to the Accuweather report.

Morning run, mainly to try out some new shoes that I purchased mail order from Sierra.

From home, to Bay, Rt 104, Maple, Ridge where I turned around, back on Maple to home.

Course setting visit to Rattlesnake.

Very wet.