Training Log Archive: Bags

No splits, rest day, cold, bundled up...sunny tho.

The ole Saucony Gore Tex came in handy today. They still feel small when I first put them on, but once I get out the door they feel like perfect size...its like they are a size 8.75 rather than size 9...10 x about 60-65...top of left thigh a little sore...I just tried to go quick at about 80% effort...from .75 mile to 3 miles...it actually makes the run go by much faster psychologically because of the distraction of speeding up and recovering and rolling into the next one when I think I'm ready.

In the past I did too much stuff where I was not recovered and that may be good some of the time, especially if your younger, but not now for sure.

1M 13:45
2M 25:05 (11:20)
3M 36:10 (11:10)
4M 47:45 (11:35) into wind and recovering from the 10 strides
5M 58:35 (10:50)

Stopped twice to stretch...1.05 and 2.7 approximately

Cold...walk trotted the first half, second half stopped completely once to stretch calves (stop the watch if I stop).

1M 13:40
2M 26:20 (12:40)
3M 37:55 (11:35)
4M 48:35 (10:40)
4.5 53:35 (5:00 last half mile)

I had not run the hilly (not compared to Duluth of course) Y Trail in awhile. I thought it might be long but today I was running very consistent and the first half mile seemed to time out exactly as I expected...I ran the course 'backwards' (as if it were a gigantic track and I ran clockwise rather than counter clockwise) anyway if I start out the normal/regular way it is uphill for about 150 yards and since I start so slowly rather than add 10-15 seconds it must have been adding more...anyway 2.75 per loop.

It was 50's but cooling off rather than warming up.

I hoped to do 11:30 pace give or take 15 seconds but after a mile I was clicking along better and the hills were not causing me to hurt as much as I expected since I had not run them in 6 months.

1M 12:00
2M 23:30 (11:30 through the hilly back part)
2.75 31:20
3M 33:50 (10:20)
4M 43:40 (9:50 I missed it so close guess )
5M 53:40 (10:00 missed so another guess but close hilly)
5.5 58:36 (4:56 last half)

Nice...mid 50's barely a light breeze. Ran the trail backwards...even though it should even out as you start and finish same spot the backwards way has a .6 mile slightly more than slight (?) uphill that kinda wears you down...the 'regular' way the uphill part is so slight you do not notice it, but when you get to this .6 stretch you have a nice downhill to pick up the pace from about 1.3 out to .75...run it backwards just for variety.

1M 11:15
2M 21:15 (10:00)
2.5 26:15
3M 30:55 (9:40)
4M 40:35 (9:35)
5M 48:56 (8:21)

Loop one 26:15
loop two 22:41

Just under 40 when started but felt colder due to wind and about 45 when I finished and felt warmer even tho wind about the same...it was humid and I actually think it made the cold temp feel colder but once it got to mid 40's it felt warmer.

1M 14:20
2M 26:55 (12:35)
3M 38:10 (11:15)
3.5 43:23 (5:13 for half mile)

Nice n steady speed increase.

The wind was blowing again today...from .5 to 2 miles I had to go straight into it...a little walking first 50 yards...I really should warmup for a 100 to 200 yards...that doesn't seem like much, but I really go slow that fist 200 yards or so...probably could save 15 to 20 seconds just in that one stretch.

1M 14:30
2M 27:05 (13:35)
3M 38:15 (11:10...wind at back now)
4M 49:30 (11:15)
5M 1:00:15 (10:45)
6M 1:09:46 (9:31)

Did 13 surges...from 30 yards up to about 90....I did about a half mile today of surges from 1.25 to 3.75.

3rd good Sunday in a row. Today the wind had to cost me about a minute so I would have been about the same time or quicker than last two weeks...either way all 3 are within a minute.