Training Log Archive: GswedeIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Running 1:10:00 [4] 10.0 mi (7:00 / mi)
Attempted a 6x1000 workout at 3:10 pace. I was dying hard so I needed to pull myself from the workout. I won't go into details about it because it's so painful to think about. But I did complete 4 even if I wasn't hitting the times. Need to rest.
Friday Feb 27, 2009 #
Running 1:10:00 [3] 10.0 mi (7:00 / mi)
Some late night training on the drive because of technical issues with watch. I got out at about 9:30 so I was finishing up around 10:40. I felt pretty beat and still have soreness in my right quad. I'm hoping that will at least subside for a bit during my 1k workout tommorow. We'll see.
Thursday Feb 26, 2009 #
Running 1:10:00 [3] 10.0 mi (7:00 / mi)
slept:8.0
We did a 20 min warm up to tempo (10 minutes easy, 5 minutes of tempo, 5 minutes easy) then 6x200 at 34 with a 200 recovery. I ran the 200s faster than 34 just because I wanted to move quick. I was going 33s for most of them. After that I went out at a very slow pace on the rail trail. My right quad was very tight and still is as I write this several hours later. It seems like nothing to worry about and will go away overnight.
Wednesday Feb 25, 2009 #
Running 1:20:00 [3] 12.0 mi (6:40 / mi)
slept:8.0
Went out on the rail trail for 40 minutes then came back. I felt tired after this run but it was the tired feeling that I throughly enjoy. I was flying on this run too. 6:30s and 6:40s were the norm and they felt amazingly easy. I'll need to take a rest day tommorow because I'm sure I'll be sore tomorrow despite how easy it felt today.
Tuesday Feb 24, 2009 #
Running 1:00:00 [4] 8.7 mi (6:54 / mi)
slept:8.0
12x400 workout today. The workout was 3 sets of 4x400 with the first 3 at 76 and the fourth in each set at 70. Rests after each 76 were same time (i.e. 76 second 400= 76 second rest) and after the 70 we got a 2:30 break. Hard workout but nothing I haven't worked through before.
My times went
77
76
76
70
74
76
77
70
74
76
76
67
My times went
77
76
76
70
74
76
77
70
74
76
76
67
Monday Feb 23, 2009 #
Running 1:10:00 [3] 10.2 mi (6:52 / mi)
slept:8.0
I returned a movie to blockbuster with Schelander, Eric, and Cooney. After that we went out through a few fields and were blown around by cold winds. Today was the first day I actually felt like 100% afterwards I got a headache but I could tell that I didn't have problems with my hamstring and although I have a slight cough I'm able to run out in the cold without it hurting my throat too much. A big change from last week. Time to get my miles up.
Sunday Feb 22, 2009 #
Running 1:20:00 [3] 11.6 mi (6:54 / mi)
slept:10.0
I felt weird today. I was mentally rested but my legs were a strange kind of tired. In any case I still did the run out in the roads. It was very windy today which I think may have tired me out considerably too. I did the sunoco 10 loop which has an incredibly enjoyable downhill built into the road after the turn past the Sunoco. I also had an angry little dog who was all talk barking at my heels while I was running by his lonely house. He was extremely angry that I was there but when I let him get near me and run alongside me he just keeped his energetic barking going and nothing more. He was probably intimidated by my skinny figure. I'm still coughing from time to time but I'm very happy to be back outside and excited to get my miles up. As of now the plan is to get my mileage to a peak of 85 so we'll see how close I can come to that.
Saturday Feb 21, 2009 #
Running 50:00 [3] 7.3 mi (6:51 / mi)
I've been using a combination of the rail trail and the rec center as my rehab spaces for the past week. I feel it helps me to focus on my current weak spots. I headed out alone on the rail trail today and I'm not sure what it was but perhaps a combination of the rest I've had, the warm air, and the feeling of getting back out there made me fly easily today. My miles went 7:00, 6:13, 6:40, 6:46, 6:24, 6:50. The upper six's were when I was trying to hold myself back. Whatever it was I enjoyed moving faster today and feeling good. Not every run can be this enjoyable so I'll take it.
Friday Feb 20, 2009 #
Running 50:00 [3] 7.2 mi (6:57 / mi)
Ship rec center again. My throat was still a little sore but otherwise I felt pretty good. Not 100% but maybe 94% whereas on Sunday I felt about 40%. I was happy to get back into it but upset that my chance at qualifying in the 5k went by. Things just happen that way sometimes and I did have a fairly good indoor season with alot of solid training which will give me a monster base for outdoor.
Thursday Feb 19, 2009 #
Note
(sick)
Ugh still sick...
Wednesday Feb 18, 2009 #
Running 30:00 [3] 4.3 mi (6:59 / mi)
slept:8.0
I do feel better but not enough to easily run. I ran in the rec center so that my throat wasn't irritated by the cold air. I did feel good at first and it actually felt good to get my airways cleared up with a bit more forceful breathing. However once my temperature started rising I started getting dizzy and lightheaded and it made it difficult to run. I was running at a good clip of 6:45 and it didn't take too much effort to do that, but I wasn't comfortable. I'm pretty frustrated because I was hoping to qualify for PSACs this weekend in the 5k and it looks like I've lost my shot. I feel pretty tired of pushing things off so maybe this is the motivation I need to perform well in outdoor. Whatever it is I know that right now I'm not happy with it but it is what it is.
Tuesday Feb 17, 2009 #
Note
(rest day)
Felt like my throat was closing up while I was running so I decided to ditch running today and keep hoping that I feel better tommorow.
Monday Feb 16, 2009 #
Note
slept:8.0 (rest day)
I decided to take a rest day today to help my throat recover from the cough. This may actually serve me pretty well as this is my first rest day since January 15th as my logs say. I think I've earned one rest day for sickness as every week since then has been at least over 65 miles with the last 3 over 70. And for some reason my mind thinks that I'm not in good shape. Kinda weird huh?
Sunday Feb 15, 2009 #
Running 1:20:00 [2] 10.3 mi (7:46 / mi)
slept:5.0 (sick)
Ugly Ugly run today. I was very sick the night before but for some reason I believed that I could do a tough long run today. Boy was I wrong. I went out on the rail trail and felt decent for the first half and made it a little over 5 miles out, which is exactly when I began to feel like absolute crap. I decided to ditch the plan of progressively quickening the pace for just making it back to campus. I had a pretty bad cough which forced me to stop several times and had an amazingly low amount of energy. Overall this run was pretty poor but I was impressed with how long my body and mind were able to keep working through the crappy feelings. Hopefully things improve.
Saturday Feb 14, 2009 #
Running 30:00 [2] 4.2 mi (7:09 / mi)
slept:8.5
I went out on the rail trail alone. I was worried about my hamstring to start out with and it was a little sore at the start but quickly the pain disappeared. It felt so great that I think I would have been capable of doing the workout today. Overall though its probably better that I get this break from hard training as these last few weeks have been pretty tough on me. This 30 minute run is the biggest break I've had in probably more like 4 or 5 weeks so I'm very grateful to have it. My body wanted to keep going when I stopped but I had to control it. It's nice to have so much energy that your body is jumping for the chance to run more. I gotta keep it under control. Little by little one goes far.
Friday Feb 13, 2009 #
Running 1:00:00 [2] 8.2 mi (7:19 / mi)
slept:8.5
Ran scooter trail with Gelety and Evans. We were taking it very easy because we heard what the workout for tomorrow was going to be. Strangely, the day that I decide to take it very easy, my high hamstring started to hurt about 40 minutes in. It was hurting so much that it was restricting my motion. So I decided to cut ten minutes off my run and talk to the trainer afterwards. He showed me stretches for it, told me how to warm up for it, and told me that I NEED to ice after every run to keep it safe. He didn't think it was too serious because I didn't feel any pain when he touched the spot. I iced it and now I've decided to take myself out of much movement for the rest of the night and for a lot of tomorrow. I'm expecting that thanks to my early response and immediate knowledge of how to handle it I should be able to handle the monster workout planned for tomorrow. I do need to leave it up to god though and just pray that things turn out for the best.
Thursday Feb 12, 2009 #
Running 1:10:00 [3] 10.4 mi (6:44 / mi)
slept:7.0
It was extremely windy in ship today but Eric Evans and I decided to try and brave it. We ran for the first 29 minutes outside and then decided to head into the rec center. During this workout we had to do 4x30 sec pickups on 1 min recovery then a threshold mile (5:28) and then 4x30 secs again. I was amazed at how easy the threshold mile felt. Eric and I were chatting it up while we were running it and I didn't feel tired in any way. Overall a pretty solid day. Pedastool routine.
Wednesday Feb 11, 2009 #
Running 1:10:00 [5] 10.0 mi (7:00 / mi)
slept:7.5
We did a 400 workout today. I'm not sure why but this was very very difficult for me. We started out on our 10 minute to tempo run but we were moving very fast very early. Then we got to the workout. A plus is we got to run outside and with our shirts off so it was a kind of celebration for us. My workout consisted of 12x400 meters with a 400 recovery jog. The recovery jog lasted around 2:10. Once again I felt amazing and relaxed on my last interval and it felt so much easier than all the rest. Loved it.
My Times:
69
70
70
70
71
71
70
69
69
70
69
67.
My Times:
69
70
70
70
71
71
70
69
69
70
69
67.
Tuesday Feb 10, 2009 #
Running 1:10:00 [2] 10.0 mi (7:00 / mi)
slept:7.0
Went reverse on school loop. I was freaking beat from not having much of a break yesterday or sunday... or saturday. So I finally took a well earned rest day. Went with Bill and Eric Evans but had to use a porta pottie part way through. Ended up running the last 10 minutes with Rissell. We were moving for the few minutes before cool down. Ice bath afterwards.
Monday Feb 9, 2009 #
Running 1:15:00 [3] 11.1 mi (6:45 / mi)
slept:7.0
Went out on Cramer loop with Bill, Eric E, and Eric H. We were rolling which I liked alot. I like doing some runs at a fast pace just to provide a bit of variety to my training. We were averaging around 6:35 and threw in a few 6:20 miles. You could tell we were moving fast just because during our 6:20s no one was talking too much. Great day out. Everythings thawed out so we weren't as worried about cars during the run. 10 min abs
Sunday Feb 8, 2009 #
Running 1:50:00 [3] 16.0 mi (6:52 / mi)
I went to South Mountain because since it's so warm out I expected the roads there to be thawed out. This was true, except they happened to be very very muddy too. That didn't bother me because I could still run on them. I ran up some serious hills on this run and I loved it. I got a great vista of the Cumberland Valley and some good hill running in. Not much of a surprise from running in the mountains. Really warm out 60 degrees is perfect for me. All the snow we've had around for the past 2 and a half weeks has suddenly melted away. It's very strange. I was dehydrated towards the end but overall I was fine.
Saturday Feb 7, 2009 #
Running 1:10:00 [4] 10.1 mi (6:56 / mi)
9:18 3k at Deschriver invite. Very happy with my time as its a big drop from my last 3k. It's a good point to work from for me. Hopefully this works in our plan of making a 5k pace feel easier. I felt so relaxed for the first mile and went through in 4:51 but after that I just continued slowing down. I feel embarassed at first that I died towards the end but I know that I put myself out there and continued pushing myself and worked with what was given to me at the time. I can't be upset with that. But I want more.
Friday Feb 6, 2009 #
Running 45:00 [2] 6.5 mi (6:55 / mi)
Premeet day with 4 striders not included in total time and distance. Legs feeling beat but slightly rested.
Thursday Feb 5, 2009 #
Running 1:00:00 [2] 8.7 mi (6:54 / mi)
slept:7.5
Easy run on Mud Level with Bill. We did 6 20/40s in it and we felt slow but we were actually moving really well. We threw in a few miles in 6:30s unknowingly. It's reassuring to have moving that fast feel so easy. Whirlpool afterwards.
Wednesday Feb 4, 2009 #
Running 1:10:00 [2] 10.0 mi (7:00 / mi)
slept:7.0
First true recovery day in a while. I needed it. Went out along rt. 11 with Eric Evans. We just stayed smooth. I tried running more on the grass alongside the road and my legs felt great afterwards. Interesting. Pedastool routine.
Tuesday Feb 3, 2009 #
Running 1:10:00 [5] 9.8 mi (7:09 / mi)
slept:7.0
Difficult workout in Heiges Field House. It consisted of 4 sets of 2x200 meters with an 800 after. The rests were a minute after each 200 and 4 minutes after the 800. I didn't feel so hot for most of the workout but then my last 800 I ran in 2:28 and felt so relaxed it felt easier than all the ones before it. I loved it.
Times:
38
33
2:33
34
34
2:35
35
34
2:35
35
36
2:28
Times:
38
33
2:33
34
34
2:35
35
34
2:35
35
36
2:28
Monday Feb 2, 2009 #
Running 1:05:00 [3] 9.6 mi (6:46 / mi)
slept:7.0
I went out on the gephart loop with several guys on the team. I dropped them because Spence told me to make my distance runs faster. I didn't realize how fast I was going found out I was clocking 6:20s for a while. On a snowy windy day not bad. Enjoyed it. 10 minute Abs.
Sunday Feb 1, 2009 #
Running 2:00:00 [2] 17.0 mi (7:04 / mi)
slept:9.0
I was freaking tired from yesterday but I decided to try out a new loop. WOW. The Burnt Mill 14.5 miler has some major hills in it. I have no exact idea but I'd say total climb was around 1500 ft. I was exhausted but I enjoyed this run a ton. I saw 4 llamas, 3 herons, and one very dirty very tiny dog which decided to run with me for a bit. Sadly, he couldn't keep the pace. I got to see some serious backroad Pennsylvania scenes and some amazing scenic views of the Cumberland Valley. It was surprisingly warm out, so surprising that I brought gloves with me when it turns out I didn't need them and actually got heated up too much because of them. Overall I don't think I wouldnt have made it through this run if I didn't focus on my form and feeling relaxed and enjoying the run. Really B-E-A- utiful scenes. Definently going to return to this loop in the future.