Training Log Archive: j-manIn the 10 days ending Sep 8, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
|
|
|
| |||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||
Tuesday Sep 8, 2009 #
Run warm up/down 35:00 [2]
shoes: February 2008 Asics
To the Harvard track. Easy pace.
Run warm up/down 6:00
shoes: February 2008 Asics
Some more warmup, including strides (which were after the form exercises.)
Plyometrics 5:00 [2]
shoes: February 2008 Asics
Some stretching and running form exercises.
Run intervals 31:18
shoes: February 2008 Asics
CSU intervals. The plan today was "Death Spiral Lite" or
1200 @ 8K pace
800 @ 5K pace
400 @ 3K pace
800 @ 5K pace
1200 @ 5K pace
1600 @ 5-8K pace
While I felt crappy on the warmup, the intervals were at least OK, or the first three were OK. There, I kind of stuck off the tail of the lead group. On the last three, after 1.5 laps, I felt like I started to fade. I really think Terry runs negative splits. I am going to have to check this.
402
158
239
209
115
206
240
213
414
209
548
Average laps were:
1) 80.67
2) 79.50
3) 75.00
4) 80.00
5) 84.67
6) 87.00
So, the data says I really did start to fade, but only really on the last two.
1200 @ 8K pace
800 @ 5K pace
400 @ 3K pace
800 @ 5K pace
1200 @ 5K pace
1600 @ 5-8K pace
While I felt crappy on the warmup, the intervals were at least OK, or the first three were OK. There, I kind of stuck off the tail of the lead group. On the last three, after 1.5 laps, I felt like I started to fade. I really think Terry runs negative splits. I am going to have to check this.
402
158
239
209
115
206
240
213
414
209
548
Average laps were:
1) 80.67
2) 79.50
3) 75.00
4) 80.00
5) 84.67
6) 87.00
So, the data says I really did start to fade, but only really on the last two.
Run warm up/down 37:00 [2]
shoes: February 2008 Asics
A little cooldown there and the rest on the way home. Dark.
Incidentally, the Penncrest HS track is a much better place to do workouts than the Harvard track for several reasons:
Better surface
Lit at night during the winter
Very few other people using it
TNT dinners afterward
Incidentally, the Penncrest HS track is a much better place to do workouts than the Harvard track for several reasons:
Better surface
Lit at night during the winter
Very few other people using it
TNT dinners afterward
Monday Sep 7, 2009 #
Event: New Haven Road Race
Run 58:00
shoes: February 2008 Asics
More of the same dynamic as yesterday, but the route took us sud sur Canal Lachine. Again, a nice outing and legitimate workout.
Sunday Sep 6, 2009 #
Event: WCOC Sessions Woods
Run 1:00:00
shoes: February 2008 Asics
Running while Dasha rode alongside. We went northish along the waterfront in the Vieux Port, then inland, and back. The biking/running combination is a great way for us to both have an enjoyable and productive outing.
Saturday Sep 5, 2009 #
Note
An opportunity to see U23D at 10PM meant that I had to forgo training for today. It was a sacrifice I did not mind making.
That was a fantastic experience.
That was a fantastic experience.
Friday Sep 4, 2009 #
Run 1:00:00
shoes: February 2008 Asics
Level 8 hills. 7mph through 50. Then tempo. Last 4 minutes at 10mph and last minute at 10.5. Felt great the whole time.
Weight training 30:00 [3]
Nice. Cut out the chest press at the beginning, so just used machines for hamstring curls and leg extensions. Then into circuits. Did my one-legged stuff and some new core exercises that should make Hammer happy.
Good workout.
Good workout.
Thursday Sep 3, 2009 #
Run warm up/down 1:00:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009
The time from and to Oak Grove. On the way to the Sheepfold I considered a variation in the route, searching for the elusive "Northwest Passage," but this may be a fool's errand.
Run 54:00
shoes: Inov-8 Mudlcaw 330 August 2009
Nice run with Brendan (who was almost late enough that I was considering alternative plans.) The prodigal son was absent.
I kept a firm pace on most of the uphills, easy on some of the flats, and tried to go down briskly. I continue to be acutely aware of my downhill deficiency so I spent a lot of the second half of the run concentrating on form, foot placements, and agility. It is easy to run stylishly when you are not racing, but I hope that by working on it, I may be able to race stylishly as well.
I will need more weight training I think.
I kept a firm pace on most of the uphills, easy on some of the flats, and tried to go down briskly. I continue to be acutely aware of my downhill deficiency so I spent a lot of the second half of the run concentrating on form, foot placements, and agility. It is easy to run stylishly when you are not racing, but I hope that by working on it, I may be able to race stylishly as well.
I will need more weight training I think.
Wednesday Sep 2, 2009 #
Run 1:00:00
shoes: 9 2007 Saucony
Level 8 hills, 7mph through 52, and then tempo, finishing at 10mph.
Tuesday Sep 1, 2009 #
Note
Eastern Canadian Championships, August 1997, Sutton, Quebec.
Run warm up/down 35:00
shoes: Reebok Bobby Curtis
Got out the door a bit late, so I had to run a portion of this briskly. Time is an estimate.
Run warm up/down 10:00 [2]
shoes: Reebok Bobby Curtis
Once I got there, warmup with the CSU crowd.
Plyometrics 8:00 [2]
Form exercises and stretches.
Run warm up/down 2:00 0.0 mi
shoes: Reebok Bobby Curtis
Final warmup, with strides.
(This was a bit too much warmup for me.)
(This was a bit too much warmup for me.)
Run intervals 30:26
shoes: Reebok Bobby Curtis
CSU track workout. Program was 1200 x 2, 1,000 x 2, 800 x 2, all with 200 meters jogging rest. Somehow the rest wasn't that consistent.
Anyway, Terry (who I thought I should be the same speed as) said he was doing 5:20 mile pace (and by that, apparently not 5:20 VO2 pace, but just 80 second laps--which I thought was doable.)
It looks like I started out fast and faded fast. Truly, at the end, I was dragging.
405
200
416
124
335
129
339
203
250
209
251
It also looks like I never hit the goal pace. The average lap times are as follows:
1st 1200: 81.67
2nd 1200: 85.33
1st 1000: 86.00
2nd 1000: 87.60
1st 800: 85.00
2nd 800: 85.50
I did not take intermediate times, but I think I faded on each lap as the gap with Terry seemed to balloon on 2 and 3.
Anyway, Terry (who I thought I should be the same speed as) said he was doing 5:20 mile pace (and by that, apparently not 5:20 VO2 pace, but just 80 second laps--which I thought was doable.)
It looks like I started out fast and faded fast. Truly, at the end, I was dragging.
405
200
416
124
335
129
339
203
250
209
251
It also looks like I never hit the goal pace. The average lap times are as follows:
1st 1200: 81.67
2nd 1200: 85.33
1st 1000: 86.00
2nd 1000: 87.60
1st 800: 85.00
2nd 800: 85.50
I did not take intermediate times, but I think I faded on each lap as the gap with Terry seemed to balloon on 2 and 3.
Run warm up/down 50:00 [2]
shoes: Reebok Bobby Curtis
Back home, as a cooldown. I realized I had left my IPod back at the track and had to go back to get it.
I was quite exhausted by the time I got home.
I was quite exhausted by the time I got home.
Monday Aug 31, 2009 #
Event: Laramie Daze
Note
In some ways, I am rather consistent
|
Run 20:00 [2]
shoes: 9 2007 Saucony
1%, 6 mph.
Run 10:00 [2]
shoes: 9 2007 Saucony
1%, 6mph.
Run tempo 20:00 [3]
shoes: 9 2007 Saucony
Level 8, 8.5mph. Last 4 at 10, and last 1 at 10.5.
Felt great the whole time. Always remember the warmup. Long and slow and you are ready to go.
Felt great the whole time. Always remember the warmup. Long and slow and you are ready to go.
Run warm up/down 10:00 [2]
shoes: 9 2007 Saucony
2%, 7.5mph.
Sunday Aug 30, 2009 #
Event: DVOA Valley Forge Fatlands
Run 30:00 [2]
shoes: 9 2007 Saucony
Level 8 hills, 7mph.
Run 30:00
shoes: 9 2007 Saucony
Level 8 hills, 7.5mph, and tempo for last 6.