Training Log Archive: hkleaf

No real training today. Just enjoying spending some time with good friends, plus taking in the scenery around Lakeside and Sandusky. Probably did a few hours worth of walking, but intensity wasn't training worthy. Took my time driving back, taking the non-highway route (shorter distance, but also slower speed) until Columbus. Nice weather today.

77F, overcast, humid - Fall training group run from Crossroads. I led the marathon group and ran more or less the posted route. It was a bit of a fartlek workout as I try to run with different sub-groups. Quite a few people missed a turn in Mariemont and added on a bit of distance, but overall it turned out ok.

I felt kind of gross and tired when finished, so I rushed over to UAF for a quick shower/cleanup before getting on the road to Lakeside, OH for a wedding.

Very brief stretch post run.

Had a heart-thumping incident on the highway... feel very lucky to still be breathing and walking. If I were a cat, I guess I've got 7 lives left.

Avg 2:12, 27spm, 302c.

Lower back, abs, and some planks.

Non-stop w/ pull buoy. 100 lengths.
Total = 2500yds

Event: WOC 2008
 

86F, mostly clear, sunny - Track workout at Withrow with JFT group. Pretty light turnout for some reason. Vera started early, Criag bailed out due to back hamstring, so it was just George, Bob, and myself.

The workout:
1.5mi warm up, 10 strides, 2x [200 (R=100 jog), 400 (R=50 walk/50 jog), 600 (R=50 walk/50 jog), 800 (R=200 jog), 600 (R=50 walk/50jog), 400 (R=50 walk/50 jog), 200 (R=100jog)] with a recovery lap between set, then 1mi cool down.

Legs felt slightly tired (from the strength workout, maybe?) at the start, but didn't affect things much. By the end of the 2nd set though, the short rest and the heat were catching up with me. Glad to have the others running on the track, even if we were at different speed.

WU 1.59mi 14:02.30 -- 127/165
CD 1.05mi 10:59.50 -- 144/174

10x100m strides (w/ 20m recovery)
These really helped get my legs warmed up and ready for the intervals.

C • Tired legs 1

The intervals portion.
1st set:
200m 37.40 -- 138/185 (39.37 -- 164/169)
400m 1:20? (I messed up, hit the stop button on my watch!)
600m 2:01.47 -- 171/185 (48.60 -- 176/185)
800m 2:54.43 -- 176/185 (1:17.07 -- 172/184)
600m 2:04.60 -- 177/185 (1:02.91 -- 174/185)
400m 1:21.00 -- 177/185 (45.44 -- 178/185)
200m 36.48 -- 176/183 (1:08.08 -- 172/185)
=====================================
2nd set:
200m 37.11 -- 143/172 (35.57 -- 171/173)
400m 1:20.02 -- 177/185 (59.88 -- 175/185)
600m 2:01.65 -- 179/188 (41.48 -- 183/187)
800m 2:52.07 -- 182/187 (1:17.00 -- 176/186)
600m 2:03.05 -- 182/189 (58.28 -- 181/189)
400m 1:19.40 -- 182/187 (44.45 -- 183/187)
200m 35.62 -- 180/186 (48.68 -- 182/188)

Times were surprisingly consistent. Even more surprising was my HR not going over 190 for the entire workout! Perhaps fatique had something to do with this?

Recovery between intervals, plus 400m between sets.

Ankles and core.

Easy on the spin bike at UAF, trying out new bike shoes. Also brought along a JWOC Men's Middle Final map for reading, but concentration wasn't very good. Why do they have to make the room so dark?

Hip Machine.
Abduction: 3x20@50#
Flexion: 3x20@70#
Extension: 3x20@90#
Adduction: 3x20@110# (both legs together)

Low 90s, cloudy, humid - Fall training group run from the Spot. Hill repeats was the workout tonight, so we headed over to Rookwood for the "fun." A thunderstorm was brewing nearby (we even heard the sirens go off), but unluckily for us it never rained until we were done. The heat and humidity definitely made the workout tougher, but overall I felt ok.

Warm up, cool down, plus all the recoveries inbetween:
1.24mi 9:34.40 -- 144/163
0.18mi 2:10.42 -- 162/181
0.39mi 4:20.75 -- 162/185
0.24mi 2:33.95 -- 160/179
0.24mi 2:53.68 -- 160/186
0.33mi 5:50.95 -- 150/190
0.29mi 4:01.80 -- 153/186
0.30mi 2:57.35 -- 161/183
1.16mi 11:11.81 -- 163/190

The Hill portion of the workout. I was assigned to lead the faster 1/3 of the group, which had a total of 8 hills (2 of the steeper Rookwood, 2 of each side of the regular Rookwood loop, plus 1 on Edwards, and 1 up Handasyde). I basically just tried to stay a step or two ahead of the fastest guy in order to give him a chasing target. This seemed to work fine, but the back end of the group wasn't keeping up and the gap got bigger as the workout progressed. It's tough to manage a large group (50+) with varying paces.

Distance (Climb), split, with HRavg / HRmax:
0.15mi (75ft) 0:56.20 -- 166/181
0.16mi (75ft) 0:58.62 -- 185/202
0.21mi (60ft) 1:20.96 -- 173/182
0.21mi (60ft) 1:14.62 -- 172/185
0.26mi (70ft) 1:27.47 -- 175/190
0.25mi (70ft) 1:32.90 -- 168/186
0.16mi (50ft) 0:59.24 -- 170/183
0.26mi (80ft) 1:33.96 -- 178/191

I don't want to say they were easy, but I felt pretty smooth and comfortable on the hills, which is encouraging.

80F, sunny, calm - Summer All-Comers Meet at College of Mt. St. Joseph. Both the Mile and 5k were on the menu today, but my focus was only on the 5k, trying to get a decent time there. I jogged around for a while to warm up, ran the mile easy at 7:11 (including 4 strides on the straight aways the last 2 laps), then ran around some more during the 4x400m relays. Basically, it was a very long and truncated warm up, if you can call it that. I also did quite a few strides, high kicks, etc. (not logged). I just didn't want to waste my time sitting there.

Then came the 5k, which I did alright and met my goal (see entry below for more details). Afterwards, an easy 1mi cool down with John F. The track at CMSJ is fairly new (3-4yrs), and has nice soft surface (good for long distance events).

1.68mi 13:27.14 -- 145/167
1.04mi 7:11.81 -- 152/173
1.51mi 14:42.92 -- 139/173
1.00mi 8:48.82 -- 151/156

5000m race on the track. I've ran x-country, and done some road 5Ks, but have never raced this distance on a track. My road PR is 18:27, so I was hoping for a sub-18 performance here. After the 2-miler last week, I thought it'd be reasonable to try holding a pace @85s per lap for 17:42.5.

Heat 1 had a few of the local top runners and others, who were all shooting to go sub 17:30. I didn't feel like getting lapped and bringing up the rear, so I opted to run in Heat 2 and watched the first race. Derrick Butler outkicked Donnie Warner in the last lap to win it in 15:0?

Then came our Heat. I started out nice and relax, letting others set the early pace. We were a couple seconds slower than my target, but close enough. I wasn't very comfortable running on the inside with the pack, so I picked up my pace slightly in the 3rd lap, and was surprised to find myself in the lead! That's kind of an unfamiliar territory. I just tried to keep running my race, hitting the goal time per lap, all the while waiting for Omah Nash, Karen Berling, or any of the other Earthdrummers to blow by me at any time. Eventually, around lap 6th or 7th, Omah passed me. But he was still running my goal pace, so I stuck with him. With 1 lap to go, he started to open up a small gap. Then his hamstring/quad cramped up, and allowed me to close the gap again. I tried to remind myself to use the arms and lift the legs, and sprinted in hard. I think Omah got me by a body. It was close. I didn't really care, as I got the time that I wanted, a new PR!

Splits per lap, with HRavg / HRmax:
1:26.98 -- 160/175
1:25.12 -- 180/182
1:23.50 -- 185/188
1:24.23 -- 188/190
1:26.37 -- 191/192
1:26.10 -- 191/193
1:27.48 -- 192/193
1:25.70 -- 194/195
1:26.17 -- 195/196
1:25.38 -- 196/197
1:24.95 -- 196/197
1:22.80 -- 198/201
0:34.90 -- 202/203 (last 200m, with a new HRmax!)

4 laps - 5:39
8 laps - 11:25 (5:46)
12 laps - 17:04 (5:39)

So it looks like I slowed a bit in the 2nd mile. Overall, I'm still happy with the consistency from lap to lap, and very happy to have enough left in the tank for the final kick. Perhaps 17 is achievable someday? My HR monitor started beeping at me (HR above 195) with a little over a mile to go, so I was working near or at max for 1/3 of the race. In the future, I think I'll either turn off the alert or adjust to a higher number, because it may be a distraction during the race.

C • Great time! 2

A little extra cool down on my own, running around the campus with a campus map. I was curious to see whether it has any potential for a sprint map. Unfortunately, I think it's too small, and not enough buildings / passage ways to create mass confusion at high speed.

Some at the track, plus more at home. Legs aren't feeling as beat up than last week, which bodes well for hill repeats tomorrow.