Training Log Archive: omega77

In Eugene supporting some of my athletes running the Women's Eugene Half. I jumped on the path and ran comfortably enjoying the cool morning and change of pace.

Ride out on North Fork with Joe Uhan. Good spin!

Barefoot grass

Just too nice out to pass up doing something else when it's nice and 80 degrees out. Did some stretches afterwards and soaked up the rays.

15' WU including 4x100m strides

6 miles target GMP 40:00:
-2 miles @ GMP +5" (13:36 @ 6:48 pace)
-2 miles @ Tempo (12:53 @ 6:27 pace)
-2 miles @ GMP+5" (13:29 @ 6:45 pace)

5' easy CD

GMP (goal marathon pace) target is 6:40 pace
Tempo target is 6:30 pace

Off-season plan in effect. Plan to do a 2:55 marathon. Not a PR but an attainable goal within a month coming off of first ultra season and lack of speed.

Nailed it! Good to know I still have my legs under me after recovering from Waldo 100k. Pacing was spot on overall nailing the main set in exactly 40 min. Felt slight nagging knee in the beginning but it faded once I started the main set.

Strength and core

Road

Training called for an hour easy. Hit the road and felt a nagging pain in my left knee that's been popping up occasionally since Waldo. This is probably from post race muscle breakdown so I backed off and cut run short. Lots of foam rolling, ice, stretching and I'll possibly go see my massage therapist. It could also be due to the fact that I rarely run roads so I need to adapt to this again and my Saucony Kinvara's are shot and I'm waiting for my new shoes to arrive.

1,200y

Wow! I miss my swim endurance and strength but it felt good to be in the pool.

15' WU including 4x100 strides

5x800m SI target 6:10 pace (3:02, 3:04,3:05, 3:02, 3:07) on 3' jog recovery

1 mile CD

Ultra season is over and so is my break after Waldo 100k. I'm back to structured training looking to bring back some speed this off-season targeting a few short races and some marathons.

Felt better than expected today and held back a tad on these intervals. Good to open up the legs but I cut out a few 800's because I was developing a hot spot on my foot. Kinvara's are shot so I ordered the Nike Lunaracer +.

Easy ride out North Fork w/ Chris

My workout called for 4 easy miles . I was meeting with one my athletes this morning and decided to run her workout with her.

1.75 miles on my own to/from track
4x800m (7:31, 7:30, 7:32, 7:30 pace) on 400m walk recover for her workout

Easy for me but pushing her.

Ran one of my athletes mile interval to pull her along.

Easy 1 mile gravel road and 1 mile barefoot WU to some strength and core

Strength and core