Training Log Archive: GswedeIn the 31 days ending Jan 31, 2011:
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| 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 | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||
Monday Jan 31, 2011 #
Running 1:00:00 [3] 8.3 mi (7:14 / mi)
Recovery day on Stonewall with Stet and Andrew.
Question: Should I run the mile and 1k or the 3k this weekend? I'm having trouble deciding.
Question: Should I run the mile and 1k or the 3k this weekend? I'm having trouble deciding.
Sunday Jan 30, 2011 #
Running long 1:45:00 [3] 16.2 mi (6:29 / mi)
Hammerfest long run with Gelety, Reilly, Wade, Schelander and Gillette. It was a good group and a good route that ran out airport and then on kline across 11 and then back on Smithdale. 5 minute tempo felt good. about 35 degrees or so and overcast, calm winds. Fun to get in a bigger group like that.
Saturday Jan 29, 2011 #
Running 22:48 [3] 3.0 mi (7:36 / mi)
10 minute warmup/ A little more than 12 minute cooldown.
Running tempo 47:12 [4] 8.0 mi (5:54 / mi)
8 mile tempo on Mudlevel-Newville loop. 6 of which were with Dustin. He, as is expected of Dustin, pushed the pace down a lot on his last mile and since I was keeping track of the mileage he needed me to go along with him. We hit 5:40 but I needed to tell him to slow down when we were running 5:05 pace. Still this felt pretty easy. Certainly 8 miles at 5:50s is easier than 12. Overcast, no wind and about 30 degrees.
Friday Jan 28, 2011 #
Running 1:10:00 [3] 10.1 mi (6:56 / mi)
Easy Cramer loop with Reilly. Stet and Dustin were with us for a bit but Stet was doing a premeet and Dustin tagged along with him.
Thursday Jan 27, 2011 #
Running warm up/down 32:00 [2] 4.4 mi (7:16 / mi)
Warmup/cooldown.
Running 28:00 [4] 3.8 mi (7:22 / mi)
Easy Workout today with Kris, Scotty and Rice in Heiges. Workout plan was 1 mile@5:30, 4x400@75, 1 mile@5:30 all on 2 minute recovery jog. So obviously a lot less stressful than Tuesday.
Times:
5:18
75
75
75
75
5:26
After our first mile was so quick we decided to try and hold back on the second mile a lot, still fast though.
Times:
5:18
75
75
75
75
5:26
After our first mile was so quick we decided to try and hold back on the second mile a lot, still fast though.
Wednesday Jan 26, 2011 #
Running 1:10:00 [3] 10.2 mi (6:52 / mi)
Rail trail run with Stet, Neyhart, and Rice. The 2-4 inches of snow on the ground made for difficult running, not to mention all the snow blowing in at our faces. Still a fun run despite (or perhaps because of) the weather conditions.
Tuesday Jan 25, 2011 #
Running warm up/down 35:00 [2] 4.6 mi (7:37 / mi)
Warmup/cooldown.
Running intervals 30:00 [5] 4.1 mi (7:19 / mi)
Very difficult workout indoors with Eric Evans and Andrew Rice. Workout plan was 12x400@69-70 starting one every 2:30. (So if I ran 70 I would have 80 seconds of recovery jog, or if I ran 72 then I would have 78 seconds of recovery).
Times:
67
70
68
68
68
68
68
68
68
68
68
67
This was a difficult workout for me but in my opinion the more difficult a workout is, the more I am getting out of it (assuming I recover sufficiently from it). The main reason it was difficult was the short recovery jogs, the speed of the intervals wasn't too bad. So while I was tieing up a bit towards the end I made it through and really feel I got the benefit of the workout. Looking back at the numbers I'm fairly impressed that I handled it as well as I did. I am patting myself on the back.
Times:
67
70
68
68
68
68
68
68
68
68
68
67
This was a difficult workout for me but in my opinion the more difficult a workout is, the more I am getting out of it (assuming I recover sufficiently from it). The main reason it was difficult was the short recovery jogs, the speed of the intervals wasn't too bad. So while I was tieing up a bit towards the end I made it through and really feel I got the benefit of the workout. Looking back at the numbers I'm fairly impressed that I handled it as well as I did. I am patting myself on the back.
Monday Jan 24, 2011 #
Running 1:10:00 [3] 10.1 mi (6:56 / mi)
Peiper Rd with some addons with Gillette and Pealer. Really good progression throughout the run.
Sunday Jan 23, 2011 #
Running 1:40:00 [3] 14.65 mi (6:50 / mi)
Burnt Mill run. A little chilly with light winds today so it was good to have a route that started into the wind and finished with it. I did the last 5 minutes before cooldown at tempo. I just measured how much distance I covered in that time and I think it's noteworthy that I covered 1550 meters or so. That's about 5:12 mile pace. Strange how I can do that at the end of a long run and it feels like cake but if I'm doing it in a race my legs tie up. Still a really satisfying, fun, and useful long run.
Saturday Jan 22, 2011 #
Running warm up/down 45:00 [3] 6.0 mi (7:30 / mi)
Warmup/cooldown
Running race 9:21 [4] 3.0 km (3:07 / km)
Quite a slow season opener. Frustrated but we'll have to see how it advances.
Friday Jan 21, 2011 #
Running 40:00 [3] 5.6 mi (7:09 / mi)
Premeet... feeling heavy
Wednesday Jan 19, 2011 #
Running 1:10:00 [3] 10.1 mi (6:56 / mi)
Newville-Duncan road run today with Brandon and Andrew Rice. We kept the pace easy today while others were out pounding at 6:10-:20. I love runs like this when it feels like the run is just a walk in the park.
Tuesday Jan 18, 2011 #
Running warm up/down 32:00 [3] 4.4 mi (7:16 / mi)
15 minute warmup to Sewer plant and then add on at the end to get to 70 minutes.
Running 38:00 [4] 5.0 mi (7:36 / mi)
Confusing hill workout on Sewer plant. 5x((2x30 sec on 90 sec recovery jog) 60 sec on 2:30 sec recovery) I covered about 180 meters on the 30 secs and about 360 on the minutes. It hurt but I felt really strong so I was happy.
Monday Jan 17, 2011 #
Running 1:10:00 [3] 10.2 mi (6:52 / mi)
Nice and easy with Schelander, Gillette, and Gelety on Gephart Loop. These are runs that I really like a lot.
Sunday Jan 16, 2011 #
Running 2:00:00 [3] 17.3 mi (6:56 / mi)
Long run from Southhampton park and finish at house. First 90 minutes with Pealer. I felt like hell today. I think the last 20 minutes my glycogen stores ran out aka "hit the wall" due to the intense glycogen burning workout yesterday. I think I was running off of fat which is much less efficient. But part of the purpose of long run is to be teach my body to burn fat more efficiently and to burn it at faster paces instead of precious glycogen. So at least there was one good bit to the workout today. Last half hour was not easy though.
http://www.mapmyrun.com/routes/view/27073370
http://www.mapmyrun.com/routes/view/27073370
Saturday Jan 15, 2011 #
Running warm up/down 15:00 [3] 1.9 mi (7:54 / mi)
10 Minute warmup/5 minute cooldown for Medium Long Hard Run.
Running 1:10:00 [3] 11.8 mi (5:56 / mi) +52m 5:51 / mi
Medium Long Hard run. First 20 minutes with Pealer but he wasn't feeling too good so I kept on trying to hold my pace. I feel I did pretty good considering how when I was heading west on 533, smithdale, and britton the wind was pushing me back and making my effort much more difficult. I survived though. And I think I did decently. Now I just gotta rest up for the long run tomorrow.
http://www.mapmyrun.com/routes/view/27030426
http://www.mapmyrun.com/routes/view/27030426
Friday Jan 14, 2011 #
Running 1:10:00 [3] 10.2 mi (6:52 / mi)
Easy recovery run with Pealer on extended School Loop. We bumped into Neely out there so she ended up running with us. Nice to have her along.
Thursday Jan 13, 2011 #
Running 1:10:00 [3] 10.1 mi (6:56 / mi)
Easy run on forbidden with Sean before going on to the rest of the day in Philly with him and Abby. Fun day.
Wednesday Jan 12, 2011 #
Running 1:10:00 [4] 9.5 mi (7:22 / mi)
10x90 sec hill reps with the last 15 seconds really hard. on a 2:30 recovery jog down the hill.I decided that if I could finish this workout I could do just about any workout or push quite hard in races..
Reasons:
-I felt terrible beforehand
-I felt terrible during
-I covered 420(+-5) meters over 90 seconds and climbed 26 meters.
-There was a steady 20 mph wind going against me with gusts up to 30.
-I felt like stopping after number 3.
So basically I'm happy with how it went and happy that I handled it despite the adverse conditions.
Reasons:
-I felt terrible beforehand
-I felt terrible during
-I covered 420(+-5) meters over 90 seconds and climbed 26 meters.
-There was a steady 20 mph wind going against me with gusts up to 30.
-I felt like stopping after number 3.
So basically I'm happy with how it went and happy that I handled it despite the adverse conditions.
Tuesday Jan 11, 2011 #
Running 1:10:00 [3] 9.6 mi (7:17 / mi)
Easy run on Forbidden Drive. I had my first Po' Boy today. Delicious but not a good prerun lunch.
Monday Jan 10, 2011 #
Running 25:00 [3] 3.2 mi (7:49 / mi)
Solid 2x10 of 30/30 reps. Every time I do this workout I feel more and more efficient but some of my smaller inefficient tendencies still come up. My right foot is still grinding down on the side for instance. But my calves are not sore at all. I wasn't feeling very hot before the workout so this was even better.
Running 45:00 [3] 6.0 mi (7:30 / mi)
Long Warmup and Long Cooldown.
Sunday Jan 9, 2011 #
Running 1:50:00 [3] 15.7 mi (7:00 / mi)
Forbidden drive was covered with snow today so I think that slowed down my pace about 10-15 seconds per mile. Last 5 minutes before cooldown were tempo. I timed myself at 2:43 for a half mile during the tempo. Feeling good.
Saturday Jan 8, 2011 #
Running 50:00 [4] 8.6 mi (5:49 / mi)
Tempo on the treadmill at LA fitness. Took a 2.5 minute break at 33 minutes (nature called) and then speed up the pace for the last 17 minutes to make up for the break. Felt suprisingly efficient. I was sweating a good amount but its also much warmer than what I've been running in for the past few months.
Running 15:00 [3] 1.8 mi (8:20 / mi)
Warmup/cooldown
Friday Jan 7, 2011 #
Running 1:05:00 [3] 8.9 mi (7:18 / mi)
Half of the run on the drive and the other half on the roads around Andorra. Tried to keep the pace slow so as to recover from yesterday and prepare for the tempo tomorrow. Hopefully the Schuylkill loop downtown is clear because Forbidden is in no shape for a tempo run.
Thursday Jan 6, 2011 #
Running 25:00 [3] 3.5 mi (7:09 / mi)
10 minute warmup/ 15 minute cooldown.
Running 40:00 [3] 6.0 mi (6:40 / mi)
12x400@5k pace on 400 recovery jog.
I accidentally deleted my times from my watch so this is a bit of guesswork.
72
73
73
73
72
74
73
73
74
76
74
74
I didn't feel too hot this workout. At least not at towards the end. I was hitting my times still though. Kswede was watching and said I looked strong so at least that's something. I was averaging 1:54-:56 for the 400 jogs.
I accidentally deleted my times from my watch so this is a bit of guesswork.
72
73
73
73
72
74
73
73
74
76
74
74
I didn't feel too hot this workout. At least not at towards the end. I was hitting my times still though. Kswede was watching and said I looked strong so at least that's something. I was averaging 1:54-:56 for the 400 jogs.
Wednesday Jan 5, 2011 #
Running 1:05:00 [3] 9.2 mi (7:04 / mi)
Not feeling very energetic this evening during the run. I suppose I haven't been sleeping very much lately. I'm going to try and handle that tonight and the next few nights and go to sleep unreasonably early. 12x20/40. At least I didn't go too fast and ruin my workout tomorrow.
Tuesday Jan 4, 2011 #
Running 1:05:00 [3] 8.9 mi (7:18 / mi)
Forbidden Drive at night. Got blinded a few times by family members' headlights. No biggie though. Went nice and easy tonight.
Sunday Jan 2, 2011 #
Running 1:40:00 [3] 15.3 mi (6:32 / mi)
Forbidden Drive long run. 50 and very muddy due to melting snow and rain. Saw Pat D. out there and accompanied him on part of his progression run. I decided to stop my time with him when I covered 2 miles in 11:30 and still had 58 minutes to go. The rest of the run was a little rough but it was good mental training.
Saturday Jan 1, 2011 #
Running race 17:15 [4] 3.15 mi (5:29 / mi) +46m 5:14 / mi
A good test 5k. I was feeling a little tired towards the end but I certainly didn't go to the well. I had Andy Shapiro come up on my side and I encouraged him to give a bit of a push towards the end with me. He held strong for a bit but gave a bit towards the end. Good for a guy with tonsillitis. Satisfied with the effort. I felt I could've dug a lot deeper.
http://www.mapmyrun.com/route/us/pa/newtown/913129...
http://www.mapmyrun.com/route/us/pa/newtown/913129...
Running tempo 37:45 [4] 6.3 mi (6:00 / mi)
The rest of my medium long hard run after the race. This was a lot harder having run a quicker tempo beforehand. Still I got through it on the tough hills with the help of Kswede. 50 degrees and overcast.
Running warm up/down 15:00 [3] 1.8 mi (8:20 / mi)
Warmup/cooldown