Training Log Archive: blegg

12 min general warmup.
1 mile at 6:50 pace, to get really warm.

Track workout, R pace. Did a combination of 200m and 400m runs, just under 5 minute mile pace.
200m 35.6 (1:30 rest)
400m 1:15.7 (3:00 rest)
200m 34.6 (1:30 rest)
200m 34.1 (2:00 rest)
400m 1:13.7 (3:00 rest)
200m 34.2 (2:00 rest)
200m 34.9 (3:00 rest)
400m 1:16.6 (15+ min cooldown/stretch)

A pretty steep hillclimb, and plenty of breaks. With the RC.

Lifting.

Track workout. It's light till 6:15 now, but that doesn't do any good when you're stuck at work till 6:00! Did a high speed recovery workout. Practiced going beyond threshold, then returning to a maintainable pace.
10 min warmup, including 1:39 test lap.
1:46,1:25,1:41,1:41 (rest 1:30)
1:43,1:26,1:41,1:44 (rest 1:30)
1:41,1:26,1:42,1:41

After 7 hours in a car, I needed to do something physical. Did a short jog from home.

Event: Western States + Intercollegiate Championships
 

Lab ski trip to Tahoe.

Point Pinole

Out and back on Selby trail toward north. Toward the end I was feeling a little tired and stiff. Walked a good portion of the return.

PCTR - Sequoia 20 km at Redwood Regional Park / Joaquin Miller Park.

During the past 3 years, only two people have run the course in under 1:40:00, and I figured I had a realistic shot at first place. Turned out to be a great run. I was well under 1:40, but there was a really strong field and I only placed 6th!

At the beginning, there was a pretty strong group up front. One guy pulled ahead early, with such an easy stride that I knew I wouldn't see him again. He went on to shatter the course record ;-) By the time we reached the redwood singletrack, things has sorted themselves out, and I was trading places with one other guy near 4th place. The singletrack was steeper than I remembered, and it was physically draining - I was slightly chilled by the time it was over.

About 6 miles into the race, about the same time I passed Vlad (He was running the 50k), I was surprised to see a women catch me. She had been in the lead pack early, but disappeared when we hit the singletrack. It must have been an awesome effort to regain that ground solo.

This left me in a group of 3 for the rest of the race. I didn't have the strength to set the pace, but I was able to match the pace. This definitely helped my overall time - it's rare to find a group in races this long. By the end though, I was having a tough time pushing up the hills. This left me out of position on the home stretch, and about 20 seconds behind the other two. I would have liked to finish closer - but those guys earned it, they were super tough runners!

C • strong field 2

Recumbant Bike.

Track workout. Wanted to do trails, but didn't finish work soon enough. Poor pace control early. Then alternated between I and fast recovery pace.
93,89,87,100,87,115,114,(rest 100),114,85,113,86,109,111 (rest 50),116.

Lake Temescal, with the RC.

Wilderness First Aid Course

After my first aid class got out, I went for an absolutely beautiful, but very steep run near sunset. At the Marin Headlands. Route

Track workout. Got there just as the running club was finishing. Their cooldown was my warmup

Similar to last week's 1 mile threshold repeats, but tapering the distance.
92, 94, 93, 93 (6:14 mile) + 2 min rest
92, 95, 94, 94 (6:15 mile) + 2 min rest
92, 95, 93 (4:40) + 1:45 rest
93, 94, 94 (4:41) + 1:22 rest
90, 94 (3:04 half mile)

Took a midday break. Weather was just too nice. Felt a little stiff and underhydrated.

Class went late today - no training.

Was going to run intervals, but track was closed. Just ran around campus instead.

Some quick strength training - including ankle.

Double Campus-Queens loop.

Sibley. I was going to go for a long run in Redwood, but the road was closed so I did a short hike instead.

Rain in Tilden, south on the Grizzly Peak Trail.
It's a wet, foggy, windy, drizzly day.

Elliptical trainer

Core and arms

Got up early and went down to Ironworks before work. Didn't climb for long - my ankle was a little sore and climbing takes good footwork as much as anything.

Trying to warm up. Cold in the gym.

Some lifting, after I stopped climbing.