Training Log Archive: GswedeIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
Orienteering 2:00:00 [3]
Really annoying blue course at Hammonds Rocks. I'm also really out of practice but this was a lot of running.
Orienteering 17:50 [3]
O-Relay.
Saturday Oct 30, 2010 #
Running 30:00 [3] 3.8 mi (7:54 / mi)
Warmup and cooldown for the Raider Relays.
Running 35:00 [4] 4.7 mi (7:27 / mi)
Raider Relays. Mile relays over a rolling hilly course with some tight grassy turns. I was paired with Jake Jones and Scotty Armstrong. Jake was running well but Scotty was hurting a bit.
I felt good but the last one I had to run alone which certainly didn't help me to run faster but I feel I did well considering the situation.
I had about a ten minute rest more or less after each mile.
Times:
4:55
4:54
4:55
Attackpoints hill calculator says that with the hills on the course a 4:55 is equal to a 4:37 mile on the flats. So I'll take. I think a 4:45 mile is more accurate but still pretty good.
I felt good but the last one I had to run alone which certainly didn't help me to run faster but I feel I did well considering the situation.
I had about a ten minute rest more or less after each mile.
Times:
4:55
4:54
4:55
Attackpoints hill calculator says that with the hills on the course a 4:55 is equal to a 4:37 mile on the flats. So I'll take. I think a 4:45 mile is more accurate but still pretty good.
Orienteering 2:00:00 [3]
A really long somewhat difficult blue at Hammond Rocks. I'm also really out of practice. But still a lot of running.
Friday Oct 29, 2010 #
Running 30:00 [3] 4.3 mi (6:59 / mi)
Nice rolling rail trail run with Jake and Scotty. Feeling good for tomorrow.
Thursday Oct 28, 2010 #
Running 50:00 [3] 7.2 mi (6:57 / mi)
Scooter loop with a few guys. Legs feel a little heavy but what else can I expect. Good run.
Wednesday Oct 27, 2010 #
Running 20:00 [3] 2.5 mi (8:00 / mi)
Warmup and Cooldown for workout.
Running 40:00 [3] 5.0 mi (8:00 / mi)
This workout was much harder than I expected it to be. I was doing it alone and on damp grass. Those were the two largest factors affecting it I believe. The workout was 14 x 400@72-75 with 1:30 recovery between each one and then 2:30 after every 4th (4,8,12) I suppose also because we haven't done anything that fast for that long all season made a difference. I felt like dropping out after number 4 but I kept telling myself to do one more. Each one felt like I was about to pass out. I have no idea why it was so hard. Either way I got to face some serious discomfort. After number 14 I couldn't really stand so I collapsed for about 20 seconds. It's funny I found that I wasn't too pumped up before the workout but once it starts hurting a lot and I keep pushing through I suddenly get much much more excited and enthusiastic. Either way I was really content afterwards that I had made it through all 14. Dealt with some demons.
Times:
71
73
70
73
72
72
72
74
73
73
72
75
71
72
Times:
71
73
70
73
72
72
72
74
73
73
72
75
71
72
Tuesday Oct 26, 2010 #
Running 50:00 [3] 7.2 mi (6:57 / mi)
Mud level. Just rolling along. Calves were tight but not too bad. Was very happy after finishing this run and then enjoyed a nice dinner cooked by myself and my teammates. We certainly are a family of sorts.
8 AM
Running 35:00 [3] 5.25 mi (6:40 / mi)
Morning run. Relaxing. Very very foggy. Followed by 50 push ups and 100 situps.
Monday Oct 25, 2010 #
5 AM
Note
I have some questions for anyone who reads my log. I'm very interested in everyone's opinion on this issue so please don't be shy to comment on it.
What is your motivation at the toughest spot in a race to keep running hard and to push through?
Or maybe what is your motivation to get out there day after day and train?
Answer one or both if you'd like. Hope to hear from you!
What is your motivation at the toughest spot in a race to keep running hard and to push through?
Or maybe what is your motivation to get out there day after day and train?
Answer one or both if you'd like. Hope to hear from you!
9 AM
Running 1:15:00 [3] 11.1 mi (6:45 / mi)
Early morning rolling run on the Rail trail. It felt so easy it was amazing. I did get tired by the end of it but I loved it.
Sunday Oct 24, 2010 #
Running 2:10:00 [3] 19.4 mi (6:42 / mi) +546m 6:10 / mi
Well I've found long runs like this are great for shutting down the demons in my head. I started with the post-season squad and after a mile broke off on a loop I planned to do by myself. I went along the base of the mountains for a while before heading up Strohm's rd. It wasn't much of a road after about 2 miles on it. It turned into rocky singletrack almost and was tough to move up quickly. Then I came down three turns. Added some distance on up Thompson's hollow and finally when I came back to pavillion Spence told me that he thought I was running 2:10 and not 2 hours. I didn't know he would let me run that. I gladly took off and let her rip on the path around the park. I found the further I went the better I felt. Great stuff.
Saturday Oct 23, 2010 #
Running 47:00 [3] 6.2 mi (7:35 / mi)
Warmup and Cooldown. I cooled down with Helfrick and spoke to him about a lot of my worries and troubles. Nice to talk with him about. A very understanding guy.
Running 27:51 [4] 8.0 km (3:29 / km)
Quite a poor race at Kutztown. I felt strong through 3 miles and really had nothing left. Kinda felt like I should just stop running or stop running in college. Helfrick convinced me to keep trying. Still I just had nothing left over the last mile. I don't know what's wrong because my workouts are still going well.
Friday Oct 22, 2010 #
Running 30:00 [3] 4.2 mi (7:09 / mi)
Premeet on Kutztown's course. We weren't moving too fast and I didn't feel too light. But when I started doing striders that pace felt really quite easy. So I'm not sure what to expect in the race tomorrow.
List of things to do tonight:
Eat dinner
Run the Stick over my legs
Drink my tea
Go to sleep.
List of things to do tonight:
Eat dinner
Run the Stick over my legs
Drink my tea
Go to sleep.
Thursday Oct 21, 2010 #
Running 45:00 [3] 6.7 mi (6:43 / mi)
A decent run on the rail trail with a few guys. We were rolling 6:30s like normal and then 6:20s by the end of it. Felt easy.
Wednesday Oct 20, 2010 #
Running 1:00:00 [3] 9.2 mi (6:31 / mi)
Workout Wednesday
10 minute warmup and 22 minute cooldown to bring it to 60 minutes.
Quite an easy workout really it was just that the grass was a little wet that bothered me. My feet were sliding everywhere on the turns and when I tried to speed up. Really a side issue though.
Workout was 400@70-72, 800@2:32-2:36, 1200@4:06-4:12, 1200@ 4:06-4:12, 800@ 2:32-2:36, 400@ 70-72 all on a 2 minute recovery jog
Times:
72
2:31
4:01
4:02
2:32
70
10 minute warmup and 22 minute cooldown to bring it to 60 minutes.
Quite an easy workout really it was just that the grass was a little wet that bothered me. My feet were sliding everywhere on the turns and when I tried to speed up. Really a side issue though.
Workout was 400@70-72, 800@2:32-2:36, 1200@4:06-4:12, 1200@ 4:06-4:12, 800@ 2:32-2:36, 400@ 70-72 all on a 2 minute recovery jog
Times:
72
2:31
4:01
4:02
2:32
70
Tuesday Oct 19, 2010 #
Running 1:05:00 [3] 9.0 mi (7:13 / mi)
I didn't feel too good on this run. My cough was still there and producing but not too much. I think I mainly felt bad because I ate lunch so close to the run. Just gotta keep that in mind.
Sunday Oct 17, 2010 #
Running 1:30:00 [3] 13.5 mi (6:40 / mi) +396m 6:07 / mi
This may be my last Sunday Morning Hammerfest for a while unless I race a lot faster next week. So I made sure to make the best out of it despite the race yesterday. We (the front group) were rolling up Milesburn at 6:25 pace. Pretty fast for an uphill even if it is a slight uphill. I felt the race in my legs a bit today and my ears are still pressurized but I'm feeling good otherwise. I didn't realize that I was feeling sick until I stopped feeling sick.
Saturday Oct 16, 2010 #
Running 27:31 [4] 8.0 km (3:26 / km)
Not a very good race at Gettysburg but as Kswede believes I've had pneumonia for the past 4 weeks. I suppose I should be happy I'm alive but I really would prefer to race quickly. One more XC race this season to let it go.
Running 20:00 [3] 2.8 mi (7:09 / mi)
Warmup/ cooldown
Friday Oct 15, 2010 #
Running 25:00 [2] 3.3 mi (7:35 / mi)
Easy Premeet on Fogelsanger. 3x100 meter striders
Thursday Oct 14, 2010 #
Running 40:00 [3] 5.7 mi (7:01 / mi)
Easy run with Reilly and Evans. It's funny how even when I bring my miles down, the workouts are easier and I'm sleeping more I start feeling worse. I felt terrible on this run. I felt heavy and sluggish. Sometimes that just happens but I hope I don't feel like this on Saturday.
Coreworkout 10:00 [3]
Pedastool Routine
Wednesday Oct 13, 2010 #
Running 55:00 [3] 7.8 mi (7:03 / mi)
Very very easy Wednesday night workout. We did it on the track too so it was even easier. Plan was 4x400 @75-78, 1x 2 miles @10:50-11:05, 4x200@34-35
Times:
75
77
77
75
11:01
33
34
34
33
The 2 mile was the only thing that got difficult at all and it wasn't that bad. The problem was just my cough. It messed up my breathing and I started feeling my muscles producing lactic acid and going slightly anaerobic because my breathing wasn't working as well as it could. But it was fine overall.
Times:
75
77
77
75
11:01
33
34
34
33
The 2 mile was the only thing that got difficult at all and it wasn't that bad. The problem was just my cough. It messed up my breathing and I started feeling my muscles producing lactic acid and going slightly anaerobic because my breathing wasn't working as well as it could. But it was fine overall.
Tuesday Oct 12, 2010 #
Running 50:00 [3] 7.3 mi (6:51 / mi)
Easy 50 minutes with Dustin and Pealer. 8x 20/40s. Another day where we were rolling and I hardly noticed. 6:30 on the roads felt like I was jogging. And then 6:27 on the rail trail. Amazing how easy it felt.
Monday Oct 11, 2010 #
Running 1:00:00 [3] 8.9 mi (6:44 / mi)
An hour on the rail trail. Spence didn't get the plans out until this afternoon so I wasn't aware he wanted us to run 70 minutes. So 10 minutes short. Not a big deal. I'm sure there are bigger things in the world to worry about. I was rolling on this run. I think averaged 6:35 on the trail.
Coreworkout 10:00 [3]
10 minute abs
Sunday Oct 10, 2010 #
Running 1:30:00 [3] 12.8 mi (7:02 / mi)
Long run at Tyler. I felt tired on some uphills and then others I felt strong. But towards the end of the run my legs were heavy. I'm glad to have done it and just rolled through.
Saturday Oct 9, 2010 #
Running 1:00:00 [3] 8.4 mi (7:09 / mi)
16x40 sec hill reps. I started one every 2 minutes so that means I had an 80 second rest. My cough was really affecting me a lot towards the end of every interval. It was messing with my recovery because I was having trouble getting enough air. But I still rocked this workout and covered at least 180 meters on every one. For this hill thats pretty good.
Friday Oct 8, 2010 #
Running 1:10:00 [3] 9.9 mi (7:04 / mi)
Aerobic run on rail trail. My right hip was very sore at the start of the run. But it loosened up completely and after about 15 minutes I didn't feel it at all.
Thursday Oct 7, 2010 #
Running warm up/down 10:00 [3] 1.3 mi (7:42 / mi)
Warmup Before tempo
Running 1:10:00 [4] 11.4 mi (6:08 / mi) +253m 5:45 / mi
Out and back tempo on Mcclay's Mill. Definently hurt. There are some very steep sections to this run. Totally made my day. I broke the other guys I was with about 15 minutes in so I ended up doing 55 minutes of tempo alone but I was only holding to the prescribed pace. I love runs like this.
Running 5:00 [3] 0.6 mi (8:20 / mi)
Post tempo Cooldown
Wednesday Oct 6, 2010 #
Running 1:20:00 [3] 11.0 mi (7:16 / mi)
Easy morning run at Duck pond. My cough is getting better. Legs felt heavy and really light at other times. Just gotta keep on keeping on.
Tuesday Oct 5, 2010 #
8 AM
Running 30:00 [3] 4.2 mi (7:09 / mi)
Easy morning part of double. Felt quite strong towards the end.
3 PM
Running 50:00 [3] 7.0 mi (7:09 / mi)
Second half of the double at Duck pond. I felt quite strong at some points. I really really enjoyed this run. They are runs like this one that make running my favorite activity.
Monday Oct 4, 2010 #
9 AM
Running 1:10:00 [3] 9.7 mi (7:13 / mi)
Easy aerobic run along the rail trail. It was cold windy and rainy. I didn't mind it though I just like chugging along.
Sunday Oct 3, 2010 #
Running long 2:05:00 [3] 18.6 mi (6:43 / mi)
Long run on a very scenic rail trail starting in Shinnstown, WV. I held back for the first 62 minutes out (avging 6:45-7:00), and then hammered the way back (6:15-6:25) and felt easy doing it. I was putting a hurting on the guys who I was coming back with towards the end. They did run 24:45 yesterday and made it about a quarter mile further than I did on the way out so that might've had something to do with it. Still even they recognized that I am much stronger runner over long long distances and were saying I was going "tarahumara" on them. Not yet, but close.
Saturday Oct 2, 2010 #
Running race 26:42 [5] 8.0 km (3:20 / km)
A solid race. Not as fast as I wanted. But it is a 24 second PR. I was much more satisfied once the voices in my head calmed down after a few minutes.
Splits:
5:19
10:30, 5:11
15:49, 5:19
21:30, 5:41
26:42, 5:12
Every body on our team was about 20 seconds slower on the 4th mile than they were before or after. So we pretty much decided the 4th mile was too long. Still good race.
Splits:
5:19
10:30, 5:11
15:49, 5:19
21:30, 5:41
26:42, 5:12
Every body on our team was about 20 seconds slower on the 4th mile than they were before or after. So we pretty much decided the 4th mile was too long. Still good race.
Running 44:00 [3] 6.0 mi (7:20 / mi)
15minute warmup/ cooldown to 70 minutes.
Coreworkout 20:00 [2]
Sit ups, push ups, obliques, and back curls to burn off frustration.
Friday Oct 1, 2010 #
Running 35:00 [3] 5.2 mi (6:44 / mi)
Pre-meet on the course. Very fast. But also very dry and dusty. 4x100 meter strides afterwards.
Coreworkout 5:00 [1]
Pedastool to get my legs moving a bit.