Training Log Archive: GswedeIn the 30 days ending Nov 30, 2010:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||
Tuesday Nov 30, 2010 #
Running 24:00 [4] 4.15 mi (5:47 / mi)
Return section of negative split with Kris, Reilly, Wade and Scotty was with us for a bit. We were rolling and I felt really strong while the other guys were hurting. I was ready to take off but they reminded me this isn't the time to be running my workouts really fast. Still pretty good. This felt like a fast paced easy run. Some long shallow hills but nothing big.
http://www.mapmyrun.com/route/us/pa/shippensburg/3...
http://www.mapmyrun.com/route/us/pa/shippensburg/3...
Running 31:00 [3] 4.2 mi (7:23 / mi)
First half of negative split run (26 minutes) and 5 minutes of cooldown.
Monday Nov 29, 2010 #
Running 50:00 [3] 7.2 mi (6:57 / mi)
Scooter Loop by myself. I felt decent today. Just needed a run to get my rough day over with.
Sunday Nov 28, 2010 #
Note
Figured I should note that I am doing a lot of core workouts during this period. Pretty much one every other day. I'm just not interested in logging it right now.
Running 1:05:00 [3] 9.6 mi (6:46 / mi)
School loop and some add ons. I found a nice loop out by the middle school. I'll be exploring that later.
Saturday Nov 27, 2010 #
Running 45:00 [3] 6.5 mi (6:55 / mi)
Hotel treadmill again. The alpine pass program really slows down way too much on the uphills. It's only a 5% incline but it slowed me down 1:30 per mile. I changed that quickly though.
Friday Nov 26, 2010 #
Running 45:00 [3] 6.7 mi (6:43 / mi)
Treadmill in the hotel. I wasn't satisfied with the treadmill's pace adjustment. It would go too slow on the uphills and too fast on the flats.
Thursday Nov 25, 2010 #
Running 30:00 [3] 4.05 mi (7:24 / mi)
Warmup/cooldown Warmup was 15 minutes to cooldown. I also did a 10 minute shake out this morning.
Running 16:39 [4] 5.0 km (3:20 / km)
A solid Turkey Trot. This was good for 7th but had I kicked it in really hard I could've gotten third. I just didn't see the point of trying to destroy this race when my real races are coming up later in the season. I feel this is a sign of improved fitness because last year I ran 16:38 but I had been doing workouts up to that point. My last workout was about 3 weeks ago I believe so this was a good day for how hard I worked. Almost like a duel meet.
Wednesday Nov 24, 2010 #
Running 45:00 [3] 6.3 mi (7:09 / mi)
Easy run on Forbidden drive with 3x20 sec hill reps up Clyde at the end. Overcast and a little chilly. Legs feeling good.
Tuesday Nov 23, 2010 #
Running 45:00 [3] 6.6 mi (6:49 / mi)
Scooter loop with Dustin and Wade. 6x20/40s in there too. Pretty easy run.
Sunday Nov 21, 2010 #
Running 35:00 [3] 4.9 mi (7:09 / mi)
Another slow run with the guys on the rail trail. My legs did feel a little heavy from sprinting around the course so much yesterday.
Saturday Nov 20, 2010 #
Running 35:00 [3] 4.6 mi (7:37 / mi)
A very slow recovery run at night with Dustin. The almost full moonlight made for a great run.
Friday Nov 19, 2010 #
Running 35:00 [3] 5.0 mi (7:00 / mi)
Normal morning route with 6x20/40s involved. Very busy day today as we leave for North Carolina at 1:00. Got lots to do.
Thursday Nov 18, 2010 #
Running 35:00 [3] 5.11 mi (6:51 / mi)
http://www.mapmyrun.com/route/us/pa/shippensburg/8...
Roxbury Ridge with Pealer and Wade. This was just a really fun run. I loved it.
Roxbury Ridge with Pealer and Wade. This was just a really fun run. I loved it.
Tuesday Nov 16, 2010 #
Running 35:00 [3] 5.06 mi (6:55 / mi)
http://www.mapmyrun.com/route/us/pa/shippensburg/9...
Easy morning run on Fogelsanger loop. Really felt like I was gliding sometimes. Must be the moustache.
Easy morning run on Fogelsanger loop. Really felt like I was gliding sometimes. Must be the moustache.
Monday Nov 15, 2010 #
Running 30:00 [3] 4.25 mi (7:04 / mi)
http://www.mapmyrun.com/run/united-states/pa/shipp...
First run back on the rail trail. 30 minutes is so short. Overcast and little chilly.
First run back on the rail trail. 30 minutes is so short. Overcast and little chilly.
Saturday Nov 13, 2010 #
Note
Hamstrings are getting amazingly tight during this break. Interesting how running keeps me loose.
Friday Nov 12, 2010 #
Note
(rest day)
Rest week. Even after several days of no running I haven't felt a desire to run again. Definently needed a break. I'll be getting back into it soon.
Wednesday Nov 10, 2010 #
Running 45:00 [3] 6.6 mi (6:49 / mi)
Easy morning run out on Fish Hatchery. Two days off make me feel really strong. Calves got very tight towards the end.
http://www.mapmyrun.com/route/us/pa/shippensburg/8...
http://www.mapmyrun.com/route/us/pa/shippensburg/8...
Sunday Nov 7, 2010 #
Running 19:07 [5] 5.0 km (3:49 / km) +213m 3:09 / km
Milesburn hill climb. It turned out to be a good race between me Jake Jones and Tom Kehl (a 4:11 miler). I led the first mile then Kehl took over. He kept putting small surges in which made it difficult. I was about to fall apart with 600 to go and then something came back to me with 400 to go and I took back the lead and thought I was going to win it. But then the two 800 runners kicked past me and I couldn't hold with them. Spence said in his best marathoning days in 90-91 he ran this course in 18:06 which is exciting because he was also running 2:12 marathons then too. So a very fun day.
http://www.mapmyrun.com/route/us/pa/shippensburg/9...
http://www.mapmyrun.com/route/us/pa/shippensburg/9...
Running 53:00 [3] 7.3 mi (7:16 / mi)
Warmup and cooldown. Warmup was 10 minutes and then 5 20/40s. Cooldown was just a run down the mountain.
Saturday Nov 6, 2010 #
Running 30:00 [3] 4.2 mi (7:09 / mi)
Pre-race run on the CalU course. Very very hilly. I'm very impressed my teammates were able to race like they did on this course.
Friday Nov 5, 2010 #
Running 45:00 [3] 6.9 mi (6:31 / mi)
A very very fast run on the rail trail. This probably was mainly due to the rest day yesterday. But at any rate I was rolling. I was running 6:25 and literally felt like I was jogging. I was hardly breathing and my legs were so relaxed. Then I hit a 6:05 on the way back during a mile with 6 20/40s.
Wednesday Nov 3, 2010 #
Running 33:13 [3] 4.5 mi (7:23 / mi)
Warmup and long cooldown with Eric.
Running 26:47 [4] 3.5 mi (7:39 / mi)
Wednesday Night Workout:
Workouts haven't been feeling too easy these days. I suppose that's the point of workouts though.
Workout was 2x400@R 70 sec recovery, 800@I 2:30 recovery, 1200@T 3:00 recovery, 800@I 2:30 recovery, 2x400@R 70 sec recovery.
Times:
69
74
2:35
3:56
2:32
70
71
Workouts haven't been feeling too easy these days. I suppose that's the point of workouts though.
Workout was 2x400@R 70 sec recovery, 800@I 2:30 recovery, 1200@T 3:00 recovery, 800@I 2:30 recovery, 2x400@R 70 sec recovery.
Times:
69
74
2:35
3:56
2:32
70
71
Tuesday Nov 2, 2010 #
Running 55:00 [3] 8.1 mi (6:47 / mi)
School loop and then some. I felt strangely really good this run. I think a lot of rest makes a big difference. Also this is a very flat course.
A test with this:
http://www.mapmyrun.com/route/us/pa/shippensburg/5...
A test with this:
http://www.mapmyrun.com/route/us/pa/shippensburg/5...
Monday Nov 1, 2010 #
8 AM
Running 50:00 [3] 7.2 mi (6:57 / mi)
Morning run on Rail trail. My body suddenly started taking off and just felt really good. Interesting.