Wednesday Apr 30 |
 | Running 46:30 [3] 6.0 mi (7:45 / mi) | |
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| Easy run again , making sure recovered from weekend before going for the interval session again. Still hard mentally to keep pace down and not do all runs at the true "junk" pace ie about 7min/mile. |
Tuesday Apr 29 |
| Running 44:40 [3] 6.0 mi (7:27 / mi) | |
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| Easy run with some speed ups in the middle. Should have been an interval day but still feeling a bit tired after weekend. Right quad is still a little strange from falling at Fountainhead. Probably get to intervals either tomorrow or on Thursday and be 400s then. |
Sunday Apr 27 |
| Orienteering 1:57:44 [3] 10.6 km (11:06 / km) | |
| shoes: Inov8 Mudclaw 270 |
| Rosaryville - several bits of total incompetency! |
Saturday Apr 26 |
| Running 50 [3] 0.5 mi (1:39 / mi) | |
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| Warm up for 5 k race ...easy running and some strides |
| Running race 19:02 [5] 5 km (3:48 / km) vdot: 52.8 | |
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| Spring 5k at Hains point. As I had ended up missing training at end of the week with full day business meetings decided to use "taper(?!)" and race on a flat road course. Probably started a little quick and was with leaders for first half mile (they finished in 1630 and 1730ish) Once got dropped from them got passed once then retook and gained some distance before someone else came past at about 2 miles. Finally the guy that I had re overtaken came flying by in last 10metres - probably my fault for not forcing myself to really kick for the last 400m. Vdot 52.8 |
Tuesday Apr 22 |
| Running (long intervals) 58:30 [4] 8.0 mi (7:19 / mi) | |
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| Felt tough tonight, same intervals as usual but had to back off to 6:20 /mile pace for the 2 last 400s. So 6x800 @6:00/mile pace. At hotel in Hartford so able to getinto pool after run which always feels really good way to recover. Still feel a little bit of bruise of quad from falling on Sunday when I try and stretch it. |
Monday Apr 21 |
| Running 39:00 [3] 5.0 mi (7:48 / mi) | |
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| Steady treadmill run with 2% incline. Bruised quad (more like a dead leg)from yesterday seems to be easing up a little. |
Sunday Apr 20 |
| Orienteering 1:12:26 [3] 6.2 km (11:41 / km) +235m 9:49 / km | |
| shoes: Inov8 Mudclaw 270 |
| Fountainhead Blue Course, fountain was correct word to describe day although would probably have been drier in the middle of a fountain! Slopes quite slippy and not really running hard, too nervous going down and to weak running uphill. Will Track down splits later. |
Saturday Apr 19 |
| Running 59:30 [3] 8.0 mi (7:25 / mi) | |
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| Steady run having missed yesterday after long work day and commute.Nice and easy |
Thursday Apr 17 |
| Running ((short intervals)) 50:20 [4] 7.0 mi (7:11 / mi) | |
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| Warm up then 12x400 with 200 recoveries. Started with the pace at 5:45/mile for the first pair then slowing for each pair by 3secs per mile for each subsequent pair (because I'm a wimp) Will ratchet up over next few weeks to get 5:45 as the pace for all 12 - well thats the plan! (5:45 = 86sec reps) |
Wednesday Apr 16 |
| Running 37:23 [3] 5.0 mi (7:29 / mi) | |
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| Steady run until speeding up over last mile to get to about 6:30 pace at the end. No niggles and felt to be nice and easy. |
Tuesday Apr 15 |
| Running (Long Intervals) 58:00 [4] 8.0 mi (7:14 / mi) | |
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| Warm up plus 6x800 @6min/mile and 2x400@6min/mile all with 400 recoveries. Felt much better than I expected so getting close to adding the next 800 or increasing the speed a little. |
Monday Apr 14 |
| Running 37:50 [3] 5.0 mi (7:33 / mi) | |
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| Easy run with speed up towards the end - probably shouldnt be doing that. Felt fairly recovered from yesterday and now need to get back into a few weeks of training, wil have to see how tomorrow goes with the long rep session..... |
Sunday Apr 13 |
| Note | |
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| EX2 XC - Wakefield |
| Running race 36:58 [4] 5.5 mi (6:43 / mi) vdot: 49.0 | |
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| Wakefield x-c, fast course and virtually no hills. Legs went fairly quickly and improvement in time on previous efforts on this course. Now need to get back to a good dose of training to pull my speed up to be in the sub 6min/mile pace 5 mins behind jason switzer. |
Saturday Apr 12 |
| Running 23:00 [3] 3.0 mi (7:40 / mi) | |
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| Short steady run with strides to finish off the race ease week for last EX2 race. Have to see how I go tomorrow, feel like I haven't been training that hard for last few weeks and may have lost a little of the edge I was getting. |
Friday Apr 11 |
| Running 23:00 [3] 3.0 mi (7:40 / mi) | |
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| Easy run with some strides in the second half at or around race pace. |
Thursday Apr 10 |
| Running 30:00 [3] 4.0 mi (7:30 / mi) | |
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| Easy run with slow increase in pace every 0.5 mile ending up a little shy of 7min/mile pace. Felt easy as an easy run should. Back seems to have loosened up after the weekend which is good news. |
Wednesday Apr 9 |
| Running 35:00 [3] 5.0 mi (7:00 / mi) | |
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| Easy (?!) Intervals 1x1200 @ 6:40, 1x800 @6:20 and 6x400 @ 6:00 with long recoveries at easy run pace. Felt fairly easy and didn't get to "hang on" mode which is where I normally end up towards the end of the session. |
Sunday Apr 6 |
| Running 59:00 [3] 7.7 mi (7:40 / mi) | |
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| Steady run, from house in Kansas City up to Tiffany springs Golf Course. Lower back feeling quite stiff, may be result of pulling bushes up. So need to do the dorsal raises and back stretches to loosen it up |
Saturday Apr 5 |
| Running 33:08 [3] 4.4 mi (7:32 / mi) | |
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| Easy run, had felt tired at start but got better as run went on. Had ended up missing yesterday while digging up and replacing several bushes. |
| Stride Drills 5:00 [2] | |
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| Gentle stride drills after run for a few minutes |
Thursday Apr 3 |
| Running 45:00 [3] 5.9 mi (7:37 / mi) | |
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| Easy early morning run (Treadmill 1%) nice and easy and continue to feel recovered from the rep session on Tuesday. |
Wednesday Apr 2 |
| Running 45:00 [3] 5.9 mi (7:37 / mi) | |
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| Easy run, trust getting time on feet in since after yesterday my legs were shot! Probably another easy run day tomorrow early on since have meetings and travel home from 8 till late. |
Tuesday Apr 1 |
| Running 52:00 [4] 7.5 mi (6:55 / mi) | |
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| Interval session and it felt as bad as I thought it would. First 2 were OK and felt easy but I realised that I hadnt set the treadmill incline, then it got tough and had to back off on the pace for the last one. In terms of what makes it tough is that my legs give out, not a problem with the breathing bit so I guess it comes down to not being strong enough and being to heavy. So for next season of BYB in the autumn need to have lost another 10-20lbs. Ran with HR monitor and it was getting into the mid 140s during the reps 6x800 @ 6min/mile pace but couldnt manage the 2 bonus 400s I have normally been doing |