Training Log Archive: BPIn the 7 days ending Jun 27, 2011:
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Monday Jun 27, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Nice sunny day.
Legs a tad tired. Light spin and arms/core today.
Now I've got to learn to lean at the finish- could have been 1-2 hundreths right there on the line in the 4 - the wonders of automatic (photographic) timing. Anyhow 59 is the new 400 target, 2:19 for the 800 and stretch goal is 5:00 for the 1500. 200 dash?- nah- injury prone.
Legs a tad tired. Light spin and arms/core today.
Now I've got to learn to lean at the finish- could have been 1-2 hundreths right there on the line in the 4 - the wonders of automatic (photographic) timing. Anyhow 59 is the new 400 target, 2:19 for the 800 and stretch goal is 5:00 for the 1500. 200 dash?- nah- injury prone.
Spin warm up/down 21:00 [2] 9.0 km (2:20 / km)
Todays delite- a sojourn in the Italian alps and a loop around Lago di Garda- very nice.
Strength (arms and core) 30:00 [3]
3x15 plus hams, gluts and planks
Sunday Jun 26, 2011 #
11 AM
Jogging warm up/down (MIT Summer classic meet) 15:00 [2] 2.5 km (6:00 / km)
Before track with 6x50m strides and drills. Warm to hot 80s with slight headwind along home straight.
Conditions: felt fine and given this is my usual track training time and familiar track I felt good.
Mood- determined and anticipatory
Legs; rested and responsive.
http://web.mit.edu/barragan/MITPVC/meets.html
Conditions: felt fine and given this is my usual track training time and familiar track I felt good.
Mood- determined and anticipatory
Legs; rested and responsive.
http://web.mit.edu/barragan/MITPVC/meets.html
Stretching 15:00 [0]
Roller and stick on legs plus regular stretching.
12 PM
Track race (MIT Summer classic meet) 5:09 1.5 km (3:26 / km)
Well balanced race and pleased with effort. Hit paces pretty much spot on and likely had something left. Form was good- good stride length and upper body poise / drive, so style points as well :-)
Splits as called out:
300 in 60
400 in 80
700 in 2:25
800 in 2:46
1100 in 3:50
1500 in 5:09.91
Notably I didn't fall asleep in the 3rd lap and pushed from 600m to go.
So had 60, 1:25, 1:26 and 1:19 (goal was 60, 1:23,1:25, 1:22)
Somewhat embarrassing to note another PR by 10 sec, sub All American age Std (AG= 83%, open age equiv 4:08.9) and top 10 on US masters ranking list.
http://web.mit.edu/barragan/MITPVC/results_2011_06...
Splits as called out:
300 in 60
400 in 80
700 in 2:25
800 in 2:46
1100 in 3:50
1500 in 5:09.91
Notably I didn't fall asleep in the 3rd lap and pushed from 600m to go.
So had 60, 1:25, 1:26 and 1:19 (goal was 60, 1:23,1:25, 1:22)
Somewhat embarrassing to note another PR by 10 sec, sub All American age Std (AG= 83%, open age equiv 4:08.9) and top 10 on US masters ranking list.
http://web.mit.edu/barragan/MITPVC/results_2011_06...
Track race 1:00 [5] 0.4 km (2:30 / km)
15 min rest after 1500 and a bit of jogging and loosening up. Drew lane 6 in a mens heat - winner in 49. Drew lane 6 by seed and followed advice to go out faster- caught up with lanes 7 and 8 stagger by first straight, cruise mode then kicked it home. If I'd known how close I was to breaking 60 I would have pushed harder :-)
Time (FAT) 1:00.73 !!!! (AG =86%, open age equiv 49.9) GOTTA LEAN!!
Anyhow PR by over 1 sec and #8 US outdoor rankings.
Time (FAT) 1:00.73 !!!! (AG =86%, open age equiv 49.9) GOTTA LEAN!!
Anyhow PR by over 1 sec and #8 US outdoor rankings.
3 PM
Jogging warm up/down (easy road/trail) 20:24 [2] 4.01 km (5:05 / km) +31m 4:54 / km
Got home, relieved of gardening duties :-) so went for a run. Legs moving really nicely and mentally buoyed by track. HTFU successful. Also achieved stretch goal for season of achieving 3 AA stds. Need new goal!
Based on recent performance, decided my running niche is 800m (US rank #5, AG=86%, open 1:57.3) but can go up to 1500 or down to 400.
Based on recent performance, decided my running niche is 800m (US rank #5, AG=86%, open 1:57.3) but can go up to 1500 or down to 400.
Saturday Jun 25, 2011 #
Event: WPOC Keystone Capers A-event
Walking 27:00 [1] 2.4 km (11:15 / km)
(rest day)
Rained stopped, so outing for Big D and little M followed by meet and greet at the Carlisle Farmers market- big day out!
Friday Jun 24, 2011 #
Walking 20:00 [1] 2.0 km (10:00 / km)
Damp and dreary - easy day planned
Thinking / planing ahead for racing and training schedule
R: Sun 26th 1500m
T: Tues 28th track 200m intervals at sub 32sec pace
R: July 2 Carlisle OHD mile (a course to my liking with uphill in last half)
T: Tues July 5th track 50-100m strides and wind sprints
R: July 9th Bay State Games 800m
Thinking / planing ahead for racing and training schedule
R: Sun 26th 1500m
T: Tues 28th track 200m intervals at sub 32sec pace
R: July 2 Carlisle OHD mile (a course to my liking with uphill in last half)
T: Tues July 5th track 50-100m strides and wind sprints
R: July 9th Bay State Games 800m
Jogging warm up/down 15:00 [2] 2.5 km (6:00 / km)
Today my new virtual world was the alleys and canals of Venice (Italy) - very satisfying
Strength (core) 15:00 [2]
Core and nuttin but core today
Stretching 15:00 [0]
Stretch, the whole stretch and nothing but the stretch.
OK I'm done.
OK I'm done.
Note
Sunday game plan for 1500m
300 in 60
400 in 83
400 in 85
400 in 82 (or better)
300 in 60
400 in 83
400 in 85
400 in 82 (or better)
Thursday Jun 23, 2011 #
Event: Park-o chase sprint run-off
Walking 22:00 [1] 2.0 km (11:00 / km)
Rain please go away
Realized that to have a new training plan I need to establish some goals - so here's one; go under 2:20 for 800m. Have maybe 2-3 races at this distance left over summer and would need to fine tune speed for say a 68, 70 combo. Then I'm conflicted as to focus on 400 or 1500 - require different approaches. Come August I'll switch back to longer intervals (800/1000) and tempo runs for distance (ie 5k) and for O.
Realized that to have a new training plan I need to establish some goals - so here's one; go under 2:20 for 800m. Have maybe 2-3 races at this distance left over summer and would need to fine tune speed for say a 68, 70 combo. Then I'm conflicted as to focus on 400 or 1500 - require different approaches. Come August I'll switch back to longer intervals (800/1000) and tempo runs for distance (ie 5k) and for O.
Jogging warm up/down 8:00 [2] 1.2 km (6:40 / km) +40m 5:43 / km
Jog up to start
6 PM
Orienteering 25:16 [4] 3.3 km (7:39 / km) +98m 6:40 / km
Prospect Hill Park O final and nice course courtesy of Alex. Rain and mist. Running well till 8- then glasses starting fogging and by 11 it was dark under the tree canopy and all I could see were greyish blurs that looked like boulders! Dropped 15sec offline on 9 and about 1.30 at 11 (tactical error should have followed Alex whom I'd caught at 10!), basically couldn't read map at that stage. to finish i blindly ran in general direction (downhillish!)
Quick SAR outing (dark wet and slippery out there tonite) after finish to look for someone who hadn't returned - false alarm and they showed up intact
NB forgot to hit split for control #5
Quick SAR outing (dark wet and slippery out there tonite) after finish to look for someone who hadn't returned - false alarm and they showed up intact
NB forgot to hit split for control #5
Wednesday Jun 22, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Have to get a new training plan together.
In the meantime signed up for 1500 / 400 double at MIT this Sunday.
In the meantime signed up for 1500 / 400 double at MIT this Sunday.
Jogging warm up/down 20:15 [2] 3.2 km (6:20 / km)
New treadlies at the gym with virtual terrain option- today i jogged through the Berner Oberland :-)
Strength (legs and core) 30:00 [2]
Cut back intensity and number today to 3x12 with lunges/squats/gluts/hams and core
Tuesday Jun 21, 2011 #
Walking 20:00 [1] 2.0 km (10:00 / km)
Physically feel fine- mood- somber /muted not sure why.
Track today 600 repeats
Track today 600 repeats
Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)
Before and after track with strides 4x50m
Stretching 10:00 [0]
Legs and massage tonite
Massage 1:00:00 [0]
Slightly delayed monthly work over. Felt good.
12 PM
Track intervals (MIT) 7:57 2.4 km (3:19 / km)
Temp in mid 80s - felt warm to hot on track. Plan was 4x600 at mile pace (41 per 200). Legs just didn't feel springy and it was hard to push mentally- so failed the HTFU exercise today. Ended up with 2x600 and 3x400 with 200m walk between as follows:
600 in 2:02
600 in 2:05
400 in 79
400 in 76
400 in 75
May be getting a bit jaded mid season so will notch back next few days.
600 in 2:02
600 in 2:05
400 in 79
400 in 76
400 in 75
May be getting a bit jaded mid season so will notch back next few days.