Training Log Archive: cktrahanIn the 7 days ending Nov 14, 2010:
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Sunday Nov 14, 2010 #
Run 49:51 [2] 6.0 mi (8:19 / mi)
shoes: Brooks Launch - Black
gym. easy treadmill day while NB ran a couple miles and did the weights.
Saturday Nov 13, 2010 #
Run 1:59:30 [2] 11.0 mi (10:52 / mi)
shoes: Inov-8 295's
HCM trails. nice slow and easy morning with trail group. cool weather with some rain but not as muddy as i thought it was going to be. slept late so i couldn't run over like i wanted and ended up about 4 miles short for the day.
Thursday Nov 11, 2010 #
Run 1:06:06 [2] 7.5 mi (8:49 / mi)
shoes: Brooks Launch - Black
Sabine. middle 5 with Miles. easy recovery pace run to get back on track, though Miles was pushing a bit over the last mile or two we ran together... jogged pretty slow back home. felt super-easy overall.
Wednesday Nov 10, 2010 #
Run 1:00:00 [3] 8.5 mi (7:04 / mi)
shoes: Asics Hyper Speed #3
KW. Threshold run. 5 miles at my estimated threshold pace which is 6:55.
1. 7:07 (i'm easing into the workout)
2. 7:14 (not doing so well at this point)
3. 6:55
4. 7:07 (D'oh! Wrong way!)
5. 6:55
I won't call the workout a failure. I ran hard and stayed controlled. Also, I was really tired and still pretty sore. Plus, I had just spent 20 minutes doing push-ups and core before we left. BUT, it still wasn't that great. I'm generally tired. I've been running too fast on my rest days. That has to stop. I need better rest day runs for a while and we'll see what happens over the next couple of weeks.
1. 7:07 (i'm easing into the workout)
2. 7:14 (not doing so well at this point)
3. 6:55
4. 7:07 (D'oh! Wrong way!)
5. 6:55
I won't call the workout a failure. I ran hard and stayed controlled. Also, I was really tired and still pretty sore. Plus, I had just spent 20 minutes doing push-ups and core before we left. BUT, it still wasn't that great. I'm generally tired. I've been running too fast on my rest days. That has to stop. I need better rest day runs for a while and we'll see what happens over the next couple of weeks.
Tuesday Nov 9, 2010 #
Run 53:38 [2] 6.0 mi (8:56 / mi)
shoes: Brooks Mach XI
HCM trails. Green/endless loop. Went specifically with the idea of forcing a slow run and getting some recovery. The whole run felt slow and low effort but the time ended up being pretty good. Go figure.
About 2 months ago, I wouldn't have been able to run that time with even a hard, time-trial type effort. It's all about the weather. I think the heat adds much more than I ever truly realized onto my running times. Maybe close to a minute/mile or more.
About 2 months ago, I wouldn't have been able to run that time with even a hard, time-trial type effort. It's all about the weather. I think the heat adds much more than I ever truly realized onto my running times. Maybe close to a minute/mile or more.
Monday Nov 8, 2010 #
Run 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Asics Hyper Speed #3
KW. Shorter mileage day for KW but a pretty intense workout. 20 min. continuous, no breaks, hills at Spotts Park. About 50 meters up the steepest hill at medium-hard effort and slow 50 meters jog down. I felt good and kept my effort at medium to medium-hard. But, just running up the hill for 20 min. straight is something different and I'm going to be sore. I was a little tired after the workout for sure.