Training Log Archive: kensrIn the 7 days ending Nov 26, 2015:
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Thursday Nov 26, 2015 #
8 AM
Road Running warm up/down 17:37 [3] 1.25 mi (14:05 / mi) +34m 12:59 / mi
9 AM
Road Race race (Edgar May 5K) 25:39 [4] 3.12 mi (8:13 / mi) +31m 7:58 / mi
Perfect conditions: still air, mid 30's. Convinced race director this year to eliminate the big hill at the end and make it a flat out and back course. Did a poster-size map for them on ocad and it looked good.
Was looking to break 25 min based on recent 200m runs, used Daniels to extrapolate 46 sec into 24:36 for 5K. Kind of a stretch, but generally adding 20 sec/mi every time you double the distance works well. Guess I doubled the distance too many times, and was a little flat from the Blue Hills Traverse. More training plus more speed work would help a lot -- surprise!
This will be a benchmark course to measure progress.
Was looking to break 25 min based on recent 200m runs, used Daniels to extrapolate 46 sec into 24:36 for 5K. Kind of a stretch, but generally adding 20 sec/mi every time you double the distance works well. Guess I doubled the distance too many times, and was a little flat from the Blue Hills Traverse. More training plus more speed work would help a lot -- surprise!
This will be a benchmark course to measure progress.
Road Running warm up/down 11:21 [2] 0.66 mi (17:12 / mi) +25m 15:24 / mi
Wednesday Nov 25, 2015 #
2 PM
Road Running (Rec center) 12:00 [2] 1.0 mi (12:00 / mi)
Really relaxed run to finally loosen up after weekend.
Strength 15:00 [2]
Easy arm workout on machines, 10 x 30#, to judge residual damage from yanking L shoulder Sunday. Range of motion okay, but can feel muscle strain in the rotator cuff.
Sunday Nov 22, 2015 #
Trail Running warm up/down 16:00 [3] 2.0 km (8:00 / km)
Like I needed this. Ran to the start, but saw no one along the trail and no signs, so doubled back and went up the road to the north. Finally looped around and found the real start. Unfortunately, got there 10 min late so missed all the crowds and had no one to run with almost the entire race.
11 AM
O - competition race (Blue Hills) 4:09:42 [3] 20.55 km (12:09 / km) +622m 10:33 / km
Pretty sucky day. Started badly by missing the start by 10 min. Clean to the butterfly, then blew #8, the northern control, just skimming past it and losing 10 min on relocation. Then clean to 19 and was a little high, but looking up rather than down and lost 6 min. Struggled to 20, contouring straight across the cliffs (guess I need to make a note to stay off those). Went across the trail to 21 and up, but not up enough, and ultimately found 22 and went back to 21 fifteen min later.
So a good half hour lost on mistakes, and slowed way down once the rocks got slippery as that's how I trashed my quads last year with a bad slip. Came in all in one piece, but not too satisfying.
So a good half hour lost on mistakes, and slowed way down once the rocks got slippery as that's how I trashed my quads last year with a bad slip. Came in all in one piece, but not too satisfying.
Friday Nov 20, 2015 #
4 PM
Track workout intervals 19:30 1.59 mi (12:16 / mi) +14m 11:57 / mi
4 x 200 with 200 recovery.
51, 48, 46, 46
51, 48, 46, 46
Trail Running warm up/down 8:35 [2] 0.64 mi (13:25 / mi) +3m 13:13 / mi
Strength (Rec center) 20:00 [4]
Short, hard workout on machines for arms. Added 15-40# and did 12-15 reps.
Also 10 and 8 pullups
Ski erg 500m @ 1.57. Started very fast @ 1.45 pace and then died the last 150m
Also 10 and 8 pullups
Ski erg 500m @ 1.57. Started very fast @ 1.45 pace and then died the last 150m