Training Log Archive: GswedeIn the 31 days ending May 31, 2010:
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Monday May 31, 2010 #
9 AM
Running 40:00 [3] 5.9 mi (6:47 / mi)
A nice quick run on the drive. Definently very hot out though. Felt really strong.
4 PM
Supplementary Jog 30:00 [3] 3.0 mi (10:00 / mi)
Jogging with Dad on the upper trails. Brought Denmark map with me to get used to reading and running. Definently difficult but this helped alot.
Sunday May 30, 2010 #
Running 45:00 [3] 6.4 mi (7:02 / mi)
Got a little turned around in Tyler Arboretum so it added 5 minutes more onto my run then I was hoping for. Still I felt good and loved the trails down there. Just loved cruising.
Friday May 28, 2010 #
Running 35:00 [3] 5.3 mi (6:36 / mi)
Rail trail in Ship morning before working at states. Logged two miles at 6:20 during this run. not bad. Feeling alot better after actually being able to sleep last night
Thursday May 27, 2010 #
Running 35:00 [3] 5.2 mi (6:44 / mi)
Another fast day on the drive. Felt really good today. I think running at this pace and then recovering with the jogs is helping alot.
Tuesday May 25, 2010 #
Running 30:00 [3] 4.6 mi (6:31 / mi)
I am really flying on my runs and I'm not sure why. It's most likely due to the fact that at this point they're only 30 minutes long but still. I am moving. I love it though. I feel like I'm in great shape.
Supplementary Jog 35:00 [3] 3.7 mi (9:28 / mi)
Jog with Dad on the upper trails.
Monday May 24, 2010 #
9 AM
Running 30:00 [3] 4.4 mi (6:49 / mi)
Rolling on F-drive today. I'm not sure why I felt so good. Could be the rest could be the chia. Either way it was great.
2 PM
Supplementary Jog 30:00 [3] 3.2 mi (9:22 / mi)
Stayed on the upper trails.
Sunday May 23, 2010 #
Running 30:00 [3] 4.3 mi (6:59 / mi)
Easy run on Forbidden. Legs feel stronger on uphill. Most likely due to the the rest from this past week.
Pedastool Routine
Pedastool Routine
Thursday May 20, 2010 #
Running race 42:05 [4] 6.04 mi (6:58 / mi) +284m 6:05 / mi
Really intense trail race in the wissahickon. I took the lead from the star and we went barreling up Buck hill. One guy hung on my shoulder until about 2/5ths of the way through and then I was alone the rest of the way. Some really intense hills that I haven't accustomed my legs to yet so I was really hurting towards the end. But I got assertive at the start and let people know that I was in charge of the race. I think that did more to send the people of my tail then the physical pain of the surges did. Also I could work my way over tree trunks and through rocky sections of trails faster than my shadow (thank you orienteering and steeplechase). Overall really fun. Was certainly painful though.
Running 33:55 [3] 4.4 mi (7:43 / mi)
Warmup and cooldown for the race.
Tuesday May 18, 2010 #
Supplementary Jog 1:00:00 [3] 6.3 mi (9:31 / mi)
Jog with Padre. Just taking it easy and letting my body recover. Then I'll come back into it.
Sunday May 16, 2010 #
Orienteering 1:56:52 [3] 9.0 km (12:59 / km)
Surprisingly Difficult Blue at Star Village. Lots of climb and 3.5 hours of sleep last night made it a bit slower. I'm glad I was able to even do it considering how tight my arch got in the morning. A few bobbles which I determined were mainly due to me letting the incline push me around and get me off course. BE ASSERTIVE!
Saturday May 15, 2010 #
Running 10:15 [5] 3.0 km (3:25 / km)
Really Ugly Steeplechase at PSACs but I did make it there. I was last place.
Possible Reasons behind race:
1. I think I peaked a little while ago and I am still not used to having a season that essentially lasts from august to may. Very tough to keep fitness going that long through workouts.
2. Race went out pretty fast. My first two laps were 75s. I was thinking I could've gone slower and possibly picked up more people but I was already hanging in last by 5 or more meters.
3. Left arch began hurting alot. I don't like counting injuries as excuses for poor races but it did make it difficult for me to jump in a relaxed way.
At least now I can relax (a bit)
Possible Reasons behind race:
1. I think I peaked a little while ago and I am still not used to having a season that essentially lasts from august to may. Very tough to keep fitness going that long through workouts.
2. Race went out pretty fast. My first two laps were 75s. I was thinking I could've gone slower and possibly picked up more people but I was already hanging in last by 5 or more meters.
3. Left arch began hurting alot. I don't like counting injuries as excuses for poor races but it did make it difficult for me to jump in a relaxed way.
At least now I can relax (a bit)
Running 15:00 [3] 1.8 mi (8:20 / mi)
Warm up on the trails.
Friday May 14, 2010 #
Running 35:00 [3] 4.8 mi (7:17 / mi)
Premeet in the woods next to the track. 3x20 second uphill striders. Running Drills. Hip and knee still sore. But I am feeling strong otherwise. I want to run well tomorrow. I'm not sure what will happen. But I know I want to run well.
Wednesday May 12, 2010 #
Running warm up/down 22:00 [3] 2.9 mi (7:35 / mi)
Warm up on warm up loop. Then 12 minute cooldown barefoot. Right hip and knee still feeling really sore. All I can do is ice and ibuprofen I suppose. Only a few more days.
Running 28 [3] 4.0 mi (7 / mi)
Workout.
Pretty much striders before PSACs.
Workout was 4x200 @34 on 200 jog, 4x400 over hurdles @77-78 on 400 jog, and 4x200 @34 on 200 jog.
Times:
32
33
34
33
77
78
78
76
33
34
33
33
Overall pretty easy workout. The 400s over hurdles felt surprisingly easy. I couldn't believe how easy it was to get over them. Also the 200s I had to really hold myself back on cause my body just wanted to explode through them. The only negative thing is my hip and knee. They felt fine while I was running quickly though and felt crappy when I was in my recovery jog. Funny.
Pretty much striders before PSACs.
Workout was 4x200 @34 on 200 jog, 4x400 over hurdles @77-78 on 400 jog, and 4x200 @34 on 200 jog.
Times:
32
33
34
33
77
78
78
76
33
34
33
33
Overall pretty easy workout. The 400s over hurdles felt surprisingly easy. I couldn't believe how easy it was to get over them. Also the 200s I had to really hold myself back on cause my body just wanted to explode through them. The only negative thing is my hip and knee. They felt fine while I was running quickly though and felt crappy when I was in my recovery jog. Funny.
Tuesday May 11, 2010 #
Running 50:00 [3] 6.9 mi (7:15 / mi)
Mudlevel to rail trail. Easy run.
Monday May 10, 2010 #
Running 50:00 [3] 6.83 mi (7:19 / mi)
Duck pond with Eric E. We found a new trail that goes alot farther and makes it alot easier to add time up at duck pond. Great run. Really beautiful day out.
Sunday May 9, 2010 #
Running 1:00:00 [3] 8.5 mi (7:04 / mi)
Easy hour on Mudlevel and back on rail trail. Right knee and hip are tight. Surprised at how quickly I moved for how easy it felt and having a tight knee and hip. Backing off for PSACs now.
Saturday May 8, 2010 #
Running warm up/down 21:00 [3] 2.8 mi (7:30 / mi)
Warm up and cool down
Running 34:00 [4] 5.5 mi (6:11 / mi)
Workout
Plan was 2x3200@threshold of 5:34 on 400 recovery jog, then 4x200 @:34 on 200 recovery jog. Worked out pretty well.
Times:
11:07
11:10
34
34
34
33
Feeling pretty good on the 3200s which were the meat of the workout. It was pretty windy so I'm glad we were able to stay on pace. Once I relaxed my body and really let all the tightness out I was able to drive alot harder and easier. It made going into the wind much easier. This is going to be a good week with the shape that I am in right now.
Plan was 2x3200@threshold of 5:34 on 400 recovery jog, then 4x200 @:34 on 200 recovery jog. Worked out pretty well.
Times:
11:07
11:10
34
34
34
33
Feeling pretty good on the 3200s which were the meat of the workout. It was pretty windy so I'm glad we were able to stay on pace. Once I relaxed my body and really let all the tightness out I was able to drive alot harder and easier. It made going into the wind much easier. This is going to be a good week with the shape that I am in right now.
Friday May 7, 2010 #
Running 1:10:00 [3] 10.0 mi (7:00 / mi)
Easy run on stonewall with Reilly. Felt heavy but still not that bad. Got a lot better as the run went on.
Thursday May 6, 2010 #
Note
Just read a few articles on Solinsky about his sub-27. he definently personifies the bumblebee that scientifically can't fly. He's giving hope to us heavier runners.
Running 1:10:00 [3] 9.8 mi (7:09 / mi)
Rail trail recovery run with Evans. Last ten minutes barefoot on infield. We had a great progression this run and the best part is I felt like I was jogging the whole time. On the rail trail our splits were 7:22, 7:06, 7:05, 7:00, 6:58, 6:51. Just perfect and now I feel a lot better than I did at the start.
Coreworkout 30:00 [3]
Core O'clock
Wednesday May 5, 2010 #
Running 1:10:00 [3] 9.5 mi (7:22 / mi)
Workout Day.
and I'm not in the mood to figure out how far everything was so it's all getting lumped together.
Plan was 4x200 @ 34 on 200 jog, 2x400@77 over hurdles on 400 jog, 1 mile @ 5:26 on 90 second recovery, 1 mile over hurdles @ 5:26 on 90 seconds, 1 mile @ 5:26 on 90 seconds, 2x400@77 over hurdles on 400 jog, 4x200@ 34 on 200 jog.
Times:
33
35
33
33
73
74
5:27
5:27
5:29
78
79
35
33
33
33
Overall a pretty hard workout. I think I felt as good as I could. What my teammates were telling me was that if you're workouts are feeling good at this point you're probably not working hard enough. Still it was about 81 sunny and heavy winds on the home stretch which made it difficult to accelerate into the last barrier but I dug deep and did it. Was hurting really bad after the mile over hurdles but I was able to dig in relax my body somewhat and get after it in the last section. My first 400s over barriers were pretty fast but didn't feel too bad. The second set of 400s over barriers was obviously slower but it was because I was trying to hold myself back a bit more and not blow it out too badly. Very impressed with the shape I'm in considering how fast the workout would've been if it wasn't for the heat. Last 10 minutes barefoot on infield. GREAT SEASON!
and I'm not in the mood to figure out how far everything was so it's all getting lumped together.
Plan was 4x200 @ 34 on 200 jog, 2x400@77 over hurdles on 400 jog, 1 mile @ 5:26 on 90 second recovery, 1 mile over hurdles @ 5:26 on 90 seconds, 1 mile @ 5:26 on 90 seconds, 2x400@77 over hurdles on 400 jog, 4x200@ 34 on 200 jog.
Times:
33
35
33
33
73
74
5:27
5:27
5:29
78
79
35
33
33
33
Overall a pretty hard workout. I think I felt as good as I could. What my teammates were telling me was that if you're workouts are feeling good at this point you're probably not working hard enough. Still it was about 81 sunny and heavy winds on the home stretch which made it difficult to accelerate into the last barrier but I dug deep and did it. Was hurting really bad after the mile over hurdles but I was able to dig in relax my body somewhat and get after it in the last section. My first 400s over barriers were pretty fast but didn't feel too bad. The second set of 400s over barriers was obviously slower but it was because I was trying to hold myself back a bit more and not blow it out too badly. Very impressed with the shape I'm in considering how fast the workout would've been if it wasn't for the heat. Last 10 minutes barefoot on infield. GREAT SEASON!
Tuesday May 4, 2010 #
Running 1:10:00 [3] 10.2 mi (6:52 / mi)
Extended School loop with Reilly. Felt a little tired but not too bad. Definently had my ups and downs throughout the run. Last 5 minutes barefoot on the infield. Very satisfying run.
Coreworkout 30:00 [3]
Core O'clock during Lost.
Monday May 3, 2010 #
Running 1:10:00 [3] 10.0 mi (7:00 / mi)
Easy run with Evans, Pio, and Helfrick. Pretty windy and feeling pretty heavy but I still held a solid pace. We went out on middle spring to mud level duncan and then back on rail trail. Feeling really good at the end. Running drills afterwards barefoot.
Sunday May 2, 2010 #
Running 1:30:00 [3] 13.0 mi (6:55 / mi) +305m 6:27 / mi
I felt terrible on this mountain run but I apparently moved pretty well for being in the mountains. I didn't sleep too well last night so it's not surprising. Still pretty good for how I felt.
Saturday May 1, 2010 #
Running warm up/down 41:00 [3] 5.5 mi (7:27 / mi)
Running 9:18 [5] 3.0 km (3:06 / km)
Not a very good 3k. But oh well the heat really got to me and I tried pushing my body but it really was not responding. If my body isn't there I can't push it further. Happy with how I dealt with it though.
I just watched a good video on Flotrack with Jack Daniels http://www.flotrack.org/videos/coverage/view_video...
So after watching that I'm going to try and take a few of his suggestions. So basically just look for the reasons behind good and bad races and training sessions.
Ideas after Princeton 3k:
1. Very hot out. This would be easier for me to accept if everyone was negatively affected by the heat but everyone raced well and nearly everybody PRed except me. So the heat was a factor but that's not satisfying for me.
2. Didn't sleep too well because of a lot of stress from classes. So not only stressed but also sleep deprived. My workout went well but I don't think I can keep 7 hours or less of sleep every night for a week and expect to race well.
3. Wasn't eating very very healthy. I wasn't eating very poorly either but I was enjoying the cookies and some rather unhealthy food this past week too.
I just watched a good video on Flotrack with Jack Daniels http://www.flotrack.org/videos/coverage/view_video...
So after watching that I'm going to try and take a few of his suggestions. So basically just look for the reasons behind good and bad races and training sessions.
Ideas after Princeton 3k:
1. Very hot out. This would be easier for me to accept if everyone was negatively affected by the heat but everyone raced well and nearly everybody PRed except me. So the heat was a factor but that's not satisfying for me.
2. Didn't sleep too well because of a lot of stress from classes. So not only stressed but also sleep deprived. My workout went well but I don't think I can keep 7 hours or less of sleep every night for a week and expect to race well.
3. Wasn't eating very very healthy. I wasn't eating very poorly either but I was enjoying the cookies and some rather unhealthy food this past week too.
Coreworkout 15:00 [3]
75xcross situps
60x obliques
75xsuperman
75xcross situps
60x obliques
75xsuperman
75xcross situps