Training Archive: KDawg Web X-CIn the 7 days ending 2007-09-29:
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| S | M | T | W | H | F | S | |||||||
Saturday Sep 29 | ||
| Running race 17:28 [5] 3.0 mi (5:49 / mi) vdot: 55.9 | |
| shoes: Asics GEL-1120 | ||
| MCQUAID!! - PR of 17:28, (who called it?). Very fast race, flat course, and lots of talent. Perhaps when you're around fast people, you run faster? Quite possible indeed. "Props" to Nate, beasting out a 17:05. This does mean, of course, that I can never again run above 18. Now that I recognized this pace, I should be able to re-enact it every race. Does anyone know where we are racing on Tuesday?
Big thanks to Coach Lyons, for running around the whole course, encouraging everyone, taking splits, the list goes on. I wonder what happened to Nico? | ||
| C • nice 1 | ||
Friday Sep 28 | ||
| Running 30:00 [3] 3.8 mi (7:53 / mi) | |
| shoes: Asics GEL-1120 | ||
| Easy run with some people before tomorrows race. Icing my knee and getting a good nights sleep tonight...for..
MCQUAID!! | ||
Thursday Sep 27 | ||
| Running intervals 12:00 [3] 3.2 km (3:45 / km) | |
| shoes: Asics GEL-1120 | ||
| 800m intervals in the rain!!! Was truly fun for me, obviously something is wrong with me. Split times: 3:03, 3:01, 3:00, and..umm..2:50. (I had so much more in me, I really could have ran in 10 seconds faster..perhaps I should have followed the routine...)
Let's see..McQuaid..goal time: 17:59. If I was running 3:00 per 800m today, that's 6.25 * 3 = 18:45 for a 5k course. Not sure of the actual distance of McQuaid, but the intervals were 100% flat today. Another factor that needs inclusion is that I wasn't running full potential today. If I was running 2:50 every time, then the math would be 6.25 * 2.8333.. = 17:30 and change. Subtract some time for distance, and my probable time for Saturdays race is 17:30. I have to run..fast. | ||
| C • I thought 1 | ||
| Running warm up/down 35:00 [3] 5.0 mi (7:00 / mi) | |
| shoes: Asics GEL-1120 | ||
| Warmup-Cooldown | ||
Wednesday Sep 26 | ||
| Running 10:00 [2] 1.45 mi (6:53 / mi) | |
| shoes: Asics GEL-1120 | ||
| Started out my run, realized I had a SparX prep-meeting, and turned back quickly, and caught a ride. Really pissed that I didn't run. | ||
| Pumping Iron 1:00:00 [3] | |
| Lifted for an hour before running, still working on actual arm muscle definition, and some core exercises. | ||
Tuesday Sep 25 | ||
| Running race 19:28 [5] 3.1 mi (6:16 / mi) vdot: 51.3 | |
| shoes: Asics GEL-1120 | ||
| 19:28? - That's all i have to say.
ok ok, i could blame it on the heat, but seriously. There's good days and bad days. Whatever. In reflection, time is partially due to not running for 3 days, which I could have done mass amounts of running, because those days on the weekend in particular are critical days, the highlight of the weekly training regimen. Just more motivation for Saturday's race at....MCQUAID!!!! | ||
Monday Sep 24 | ||
| Running 45:00 [3] 6.0 mi (7:30 / mi) | |
| shoes: Asics GEL-1120 | ||
| Warmup, Indian Run, Cooldown. STRIDES? FREAKING KIDDING ME?
whatever. I just ran. I got Spikes for tomorrows race, and I'm all carbed up on pasta as usual. They're "Asics Gel DirtDogs.." or something...I'm pretty sure I saw AJ Nasello wearing the same ones for a couple races. I want to find a picture of Steve Prefontaine as a motivational tool for the team tomorrow..we'll see how that goes. | ||