Training Log Archive: jroachIn the 7 days ending Apr 4, 2009:
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Saturday Apr 4, 2009 #
Running (Evergreen, Kilo, Camelot) 54:50 [3] 7.7 mi (7:07 / mi)
slept:10.0
Took off very slowly. Ran as easily as possible without calling it abalone pace. Legs feel fatigued from running on the pavement.
Friday Apr 3, 2009 #
Running (Boardwalk & Lake Dolloff) 1:20:00 [3] 10.8 mi (7:24 / mi)
slept:9.6
Ran with Ben (the Kenyan) to the boardwalk from TJ, up Reith Road, around top of Fenwick Park, up Dead Mans Hill, along Star Lake Road, on Military, next to Lake Dolloff, and finished on track at TJ. Ran conversation pace the whole way. Felt much better than the past few days.
Thursday Apr 2, 2009 #
Running (3mi Tempo @ Cedar River) 1:29:40 [3] 12.55 mi (7:09 / mi)
slept:9.75
Ate a few bowls of cereal last night around 8pm because I was craving food and sweats pretty badly. I think I need more fruits in my diet. Ran to TJ (1.46mi) in 11 minutes and during the 2.25mi warm-up in 18:30. I didn't know we were doing a workout so I took it easy. 400s = 1:27, 1:27, 1:24, 1:27, 1:25, 1:21, 1:22, 1:22, 1:21, 1290m = 4:27. I ran 3.06mi according to Google Earth. Mile splits = 5:45, 5:30, 5:27. Total time = 17:02; 3mi = 16:42. If Google Earth is as accurate as I think it is, this was by far the easiest sub-17 3mi Tempo that I have ever done. I felt like I could hold this pace for a marathon if I weren't feeling so tired and sore these past few days.
Wednesday Apr 1, 2009 #
Running (Sweet Briar, 7x100m, Cmlt) 48:00 [2] 6.8 mi (7:04 / mi)
slept:9.5
Hip Flexors are sore and hamstrings are tight. It was snowing and I felt like poop.
Tuesday Mar 31, 2009 #
Running (Weyerhaeuser) 1:05:40 [3] 8.7 mi (7:33 / mi)
slept:9.5
Started running to TJ and at 0.7mi in, Jeff picked me up and we went to Weyerhaeuser where practice was. Met two Kenyans and ran at a good easy pace. Legs feel much better than after yesterday.
Walking (neighborhood) 37:00 [1] 2.5 mi (14:48 / mi)
Monday Mar 30, 2009 #
Running (Scenic View 3k workout) 1:42:00 [4] 15.1 mi (6:45 / mi)
slept:9.8
Ran to TJ. 15 minute warm-up at Scenic View Park. I would hardly call it a warm-up because I never got warm. 5 x 300m hard on slight downhill, turn around, 300m medium back (without rest). 600m splits = 2:09.2, 2:05.6, 2:05.5, 2:04.5, 2:00.6. 3k = 10:26. Hands were cold and I didn't go very fast because my legs felt achy. We jogged over to the track at Kent Meridian H.S. and did 6 x 300m + 100m shortly after each 300m on a 2 minute rest. 300m splits = 52, 50, 49, 49, 48, 48. 100m splits were around 15-17. The hardest 300 was the first one as my legs had a hard time turning over. I ran back home afterwards (7.1mi) and felt pretty trashed.
Walking (neighborhood) 30:00 [1] 2.5 mi (12:00 / mi)
Sunday Mar 29, 2009 #
Running (Muckleshoot, Roegner Park) 2:03:00 [3] 18.8 mi (6:33 / mi)
slept:10.0
Took off slowly and decided I would do about 10 miles but for some reason my legs felt really good and since it was sunny I kept on going. Ran down the winding road to Auburn Way, up around Muckleshoot, down by Game Farm Park, along the river through Roegner Park, north on the Interurban Trail, up Cemetery Road, through Kilo & home.
Walking (neighborhood) 38:00 [1] 2.5 mi (15:12 / mi)