Training Log Archive: GswedeIn the 7 days ending Apr 10, 2010:
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Saturday Apr 10, 2010 #
Orienteering 1:23:49 [3] 8.1 km (10:21 / km)
Decent long course. I wasn't getting my good course feeling but when I finished it seemed like it turned out alot better than I was thinking.
Orienteering 15:00 [3] 2.0 mi (7:30 / mi)
Warmup
Coreworkout 25:00 [3]
Core O'clock
Friday Apr 9, 2010 #
Running 1:10:00 [3] 9.5 mi (7:22 / mi)
slept:8.5
Easy morning run at Duck pond. Really nice to have cooler temperatures after this heat wave. Felt alot better at the end of the run then I did at the beginning.
Thursday Apr 8, 2010 #
Running warm up/down 27:00 [3] 3.5 mi (7:43 / mi)
Warm up and cooldown for workout. Felt really good on the warmup.
Running intervals 23:00 [5] 3.4 mi (6:46 / mi)
Workout day.
This didn't turn out to be a good workout. The plan was 4x200 @34, 4x800@2:30, 2x400 @69.
The wind started picking up ALOT. On the homestretch it was gusting to about 30 mph with a constant of 20 mph. so it felt like I was running uphill on the flats. I tried to be a little ambitious and keep hitting my paces. If I had compromised a bit more it probably would've turned out better but I was stubborn.
Times:
30
32
31
32
2:31
2:32
2:33
1:19(This is where I pulled out because I was really struggling to do this 400 and I knew I was going to deathmarch the rest of it. Coach told me to leave it there so that's what I did)
I'm frustrated that I had to pull out of the workout but I can't give what I don't have. I really put the effort in but for some reason my body was not responding today. I felt good at the start but not at the end.
Possible reasons for hurting so bad:
1. I've been very busy lately so sleep has become a little harder to come by.
2. Allergies, pollen has been very very high lately.
3.Weight lifting, a new stress that I've picked up which I can actually feel in the workouts and daily runs. I think that I should pick this up at a time of year when I'm not doing workouts and racing but rather a base training phase.
4. Obviously, the wind. This made it very very difficult. I was surprised I was able to run into it at all and hit my paces. I feel the equivalent for an 800 with out this wind would've been 2:19-2:21. Very fast.
5. Heat and humidity, when I was running with the wind it took away the natural convection that I had so I started heating up fast. Not a good combo.
Conclusion:
Can't control heat and wind. Will stop weight lifting until this summer. Hopefully this will also give me more time to sleep.
This didn't turn out to be a good workout. The plan was 4x200 @34, 4x800@2:30, 2x400 @69.
The wind started picking up ALOT. On the homestretch it was gusting to about 30 mph with a constant of 20 mph. so it felt like I was running uphill on the flats. I tried to be a little ambitious and keep hitting my paces. If I had compromised a bit more it probably would've turned out better but I was stubborn.
Times:
30
32
31
32
2:31
2:32
2:33
1:19(This is where I pulled out because I was really struggling to do this 400 and I knew I was going to deathmarch the rest of it. Coach told me to leave it there so that's what I did)
I'm frustrated that I had to pull out of the workout but I can't give what I don't have. I really put the effort in but for some reason my body was not responding today. I felt good at the start but not at the end.
Possible reasons for hurting so bad:
1. I've been very busy lately so sleep has become a little harder to come by.
2. Allergies, pollen has been very very high lately.
3.Weight lifting, a new stress that I've picked up which I can actually feel in the workouts and daily runs. I think that I should pick this up at a time of year when I'm not doing workouts and racing but rather a base training phase.
4. Obviously, the wind. This made it very very difficult. I was surprised I was able to run into it at all and hit my paces. I feel the equivalent for an 800 with out this wind would've been 2:19-2:21. Very fast.
5. Heat and humidity, when I was running with the wind it took away the natural convection that I had so I started heating up fast. Not a good combo.
Conclusion:
Can't control heat and wind. Will stop weight lifting until this summer. Hopefully this will also give me more time to sleep.
Wednesday Apr 7, 2010 #
Weight Training 30:00 [2]
1 set of 20 for the normal exercises.
Coreworkout 25:00 [2]
Core O'Clock. Delayed due to large amount of work last night
Tuesday Apr 6, 2010 #
Running warm up/down 22:00 [3] 2.9 mi (7:35 / mi)
slept:7.0
Warm up and cool down with last 12 minutes barefoot.
Running intervals 48:00 [5] 7.1 mi (6:46 / mi)
Very very hard workout in the heat and wind today.
Workout was 10 minutes at threshold pace(5:28) 400 jog, 4x400 @ R (69) on 400 jog recovery 10 minutes @T 400 jog, 4x200 @R(34)
The 4's and 2's were easy in the heat but 10 minutes of threshold running in the heat today after a full winter was amazingly difficult. First ten minute segment I hit my pace no problem, second segment was a different story I fell off about by about 15 seconds which is pretty good considering the guy I was running with had to call it at 8:30 into the ten minutes. He started the interval leading it and couldn't hold the pace by 3 minutes in but he kept trying and then decided to stop that one early. Everybody was struggling today and a few guys had to stop the workout completely. I'm glad I finished it.
Times:
71(My slower times were mainly due to the guy I was running with being unable to hold the pace, he was doing his best so I let him try it out.)
69
70
68
34
33
34
32
Workout was 10 minutes at threshold pace(5:28) 400 jog, 4x400 @ R (69) on 400 jog recovery 10 minutes @T 400 jog, 4x200 @R(34)
The 4's and 2's were easy in the heat but 10 minutes of threshold running in the heat today after a full winter was amazingly difficult. First ten minute segment I hit my pace no problem, second segment was a different story I fell off about by about 15 seconds which is pretty good considering the guy I was running with had to call it at 8:30 into the ten minutes. He started the interval leading it and couldn't hold the pace by 3 minutes in but he kept trying and then decided to stop that one early. Everybody was struggling today and a few guys had to stop the workout completely. I'm glad I finished it.
Times:
71(My slower times were mainly due to the guy I was running with being unable to hold the pace, he was doing his best so I let him try it out.)
69
70
68
34
33
34
32
Monday Apr 5, 2010 #
Running 1:00:00 [3] 8.3 mi (7:14 / mi)
slept:9.0
Recovery run on the rail trail. Still feeling kinda crappy. Better than yesterday though. I took a map of East fork state park with me so I could get used to reading it while running. Worked pretty well actually as I got a lot better by the end of it than I was at the beginning.
Weight Training 25:00 [2]
Tried to stay away from the heavier weights and machines and just worked with the free weights putting in a lot of reps. Just one set of 20 for everything today.
Sunday Apr 4, 2010 #
Running long 1:30:00 [3] 12.8 mi (7:02 / mi)
slept:9.0
For how crappy I was feeling this whole run I'm surprised I even ran this quickly. Legs felt pretty drained but no hip flexor soreness like last time so I figure it is from standing around all day. Either way it was a really beautiful day to do a long run. Lot's of fisherman out now that they've stocked the streams. Some of them looked a little iffy but I suppose they're allowed to enjoy the outdoors as much as I am.
Coreworkout 25:00 [2]
A very much delayed core workout. But I did it all the same.