Training Log Archive: RosstopherIn the 7 days ending May 11, 2003:
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Sunday May 11, 2003 #
Trail run 49:25 [4] 7.5 mi (6:35 / mi)
Hopkins Forest Long loop with Tim. Let's set the scene shall we, at 3 am I told myself I'm not running tomorrow morning. at 9:40, I told myself, I am not running this morning. At 10 I went running. It was warm, and the trail was dry. We scortched the down hills ( tim has rubber ankles) and regretted the uphills. A nice way to start a Sunday.
Saturday May 10, 2003 #
Track (Steeple) 10:03 [5] 3.0 km (3:21 / km)
my last chance at breaking 10 mins, SUNY albany. Pretty big meet. I was seeded at 10 mins ( how do coaches do that? do you have to be a compulsive liar to seed your runners) anyways, that put me at 9th.
cool, but humid. 14 runners, and the fastest was a 9:09 ( pretty solid time even for DIV I) I had a plan. 77-80-80-80-81-81-81-kick.
I tried to keep it, but started too fast yet again. 76-78-79-80-82-82-82-kick left me with 10:03. I passed a guy in the last water pit though, and I felt great the whole race. I moved up steadily, I just need a little more base I guess. The hurdles felt good ( but my form looks bad in pictures) and the best was that mom and dad came to watch ( and barb dominie). I liked the cheering. Next year I will break 10 certainly, it's soo close.
cool, but humid. 14 runners, and the fastest was a 9:09 ( pretty solid time even for DIV I) I had a plan. 77-80-80-80-81-81-81-kick.
I tried to keep it, but started too fast yet again. 76-78-79-80-82-82-82-kick left me with 10:03. I passed a guy in the last water pit though, and I felt great the whole race. I moved up steadily, I just need a little more base I guess. The hurdles felt good ( but my form looks bad in pictures) and the best was that mom and dad came to watch ( and barb dominie). I liked the cheering. Next year I will break 10 certainly, it's soo close.
Thursday May 8, 2003 #
Road run 33:00 [4] 4.0 mi (8:15 / mi)
21 mins warm up with 2 x 2 minutes cruise pace (about 10 k pace)
3 x 150 fast ( 20, 19, 19) with 250 jog rest
[ran these against/with adrian, so they were fast]
11 minutes cool down
3 x 150 fast ( 20, 19, 19) with 250 jog rest
[ran these against/with adrian, so they were fast]
11 minutes cool down
Wednesday May 7, 2003 #
Trail run 47:00 [4] 6.5 mi (7:14 / mi)
dropped off at top of henderson, ran down to the broad brook trail soooo sweet, my favorite run, it involves fording the river 3 or 4 times, definetly an orienteering advantage aspect. Then we ran back to campus. A nice workout.
oh and in the afternoon we went out on Grafton Lakes map with orienteering class and jogged around for an hour maybe, but pretty low key.
oh and in the afternoon we went out on Grafton Lakes map with orienteering class and jogged around for an hour maybe, but pretty low key.
Tuesday May 6, 2003 #
Track 12:00 [5] 2.0 mi (6:00 / mi)
warmup cemetary loop
600 hurdles @ steeple pace (lane 5 so (2:08))
800(400 flat (78) 400 hurdles lane 5 (85))[2:43]
600(200 flat (38) 400 hurdles lane 5 (83))[2:01]
3 minutes cruising (little slower than 10 k pace)
4 x 150 ( 24, 23, 23, 23)
600 hurdles @ steeple pace (lane 5 so (2:08))
800(400 flat (78) 400 hurdles lane 5 (85))[2:43]
600(200 flat (38) 400 hurdles lane 5 (83))[2:01]
3 minutes cruising (little slower than 10 k pace)
4 x 150 ( 24, 23, 23, 23)
Monday May 5, 2003 #
pool 40:00 [3]
swim 100 meters warm up
3 x 50 meters
4 x 37 meters relays ( our team wins yay)
bounding drills
aquajogging-
2 minutes - 1 minute - 30 seconds, 30 seconds
2 x (30 high knees, 30 long stride, 30 pawing,30 sprint)
2 x ( 4 x 20 seconds sprint)
3 x 50 meters
4 x 37 meters relays ( our team wins yay)
bounding drills
aquajogging-
2 minutes - 1 minute - 30 seconds, 30 seconds
2 x (30 high knees, 30 long stride, 30 pawing,30 sprint)
2 x ( 4 x 20 seconds sprint)