Training Log Archive: GswedeIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Running 1:25:00 [3] 12.6 mi (6:45 / mi)
Long run at Almanor on dirt roads. I still had the negative split in my legs. I was really feeling tired the last 25 minutes. I had a decent pace so I´m still satisfied. A nap is on the way to speed up recovery.
Saturday Jul 30, 2011 #
Running 1:10:00 [4] 10.5 mi (6:40 / mi)
Negative split along the trail at lake Almanor. 37 minutes out and 33 minutes back. First 4 minutes were warmup last 3 minutes were cooldown. I covered about 5.1 miles on the way back so I was rolling pretty good. Most of my mile splits were 5:55-5:58. Good workout. Now I have to recover and get that supercompensation.
Friday Jul 29, 2011 #
Running 1:10:00 [3] 10.0 mi (7:00 / mi)
Easy run on the dirt roads around Prattville. I feel really strong. Maybe sleeping more is the cause.
Running 30:00 [3] 3.8 mi (7:54 / mi)
Active Recovery Jog along the lake. Feeling good still. I'm really enjoying the running out here.
Thursday Jul 28, 2011 #
Running 1:10:00 [3] 9.8 mi (7:09 / mi)
30 minute warmup 12x30 sec hill reps on a not so steep hill at Lake Almanor (elevation:4500 ft). I felt a little out of breath at the start but by the time I started the hill repeats I felt strong.
Wednesday Jul 27, 2011 #
Running 30:00 [3] 3.8 mi (7:54 / mi)
Active recovery run at 4500 ft elevation w/ ranab routine. .
7 AM
Running 1:15:00 [3] 11.2 mi (6:42 / mi)
A really easy rolling run in Bidwell with 10x20/40's. I felt surprisingly strong out there. I imagine it's a combination of the cooler temperature and more sleep. And me being fit... that might affect it also.
Monday Jul 25, 2011 #
Running 1:05:00 [3] 9.2 mi (7:04 / mi)
Solid rainy run at Tyler State park with Kris. Nice to catch up with and nice to get out of the 100 degree heat.
Sunday Jul 24, 2011 #
Running 1:05:00 [3] 9.1 mi (7:09 / mi)
In the Wissahickon w/ 10x20/40s. It's still so hot out that it makes it difficult to keep a solid pace. Stopped for water twice.
Saturday Jul 23, 2011 #
Running 25:00 [3] 2.9 mi (8:37 / mi)
Easy morning jog on the rec fields.
Running 1:05:00 [3] 9.0 mi (7:13 / mi)
I had to get this run at 10:00 because of the heat. It was still really hot even then.
Thursday Jul 21, 2011 #
Running 1:20:00 [3] 11.2 mi (7:09 / mi)
Hot long run on the rail trail straight from Newville to Ship with high school kids. Felt pretty good. Took vitalytewith me from 3.5 miles to 5 miles. Good way to acclimate.
Wednesday Jul 20, 2011 #
Running 1:05:00 [3] 9.1 mi (7:09 / mi)
Out and back at Pine Grove with Schelander and Evans. We hit up some nice trails while we were out there also.
Tuesday Jul 19, 2011 #
Running 55:00 [3] 7.3 mi (7:32 / mi)
15 minute warmup to tempo/ 40 minutes out and back on rail trail. It was very hot.
Running 11:30 [4] 2.0 mi (5:45 / mi)
Prediction run. I predicted 10:45. The heat, stream and poor sleep threw me off. Good mid summer rust buster.
Monday Jul 18, 2011 #
Running 1:05:00 [3] 9.1 mi (7:09 / mi)
Mountain run at camp on Birch Run rd. I died really hard on this run. I haven't felt that bad in a few years. Hopefully it doesn't last into the prediction run.
Running 15:00 [3] 1.9 mi (7:54 / mi)
Easy run to shake out the legs back to house. Picked up flats and jersey.
Sunday Jul 17, 2011 #
Running 1:00:00 [3] 8.7 mi (6:54 / mi)
Rail trail with xc camp. Most people were hammering. I started in the back and moved up. 10x20/40s
Friday Jul 15, 2011 #
Running 1:05:00 [3] 8.4 mi (7:44 / mi)
20 minute warmup to treat hills, 12x 30 second hill repeats on 1:30 jog down recovery, 16 minute cooldown back to my house. Pretty tough, I think I covered about 140 meters each time. It`s a pretty steep hill so it got me good.
Running 20:00 [2] 2.6 mi (7:42 / mi)
easy 20 minutes on rec fields. Felt really good. It probably has something to do with the slow pace.
Thursday Jul 14, 2011 #
Weight Training 35:00 [3]
Some light weight training to increase power output plus ab routine with Nick R
Wednesday Jul 13, 2011 #
Running 1:00:00 [3] 8.3 mi (7:14 / mi)
Easy morning run. I tested out the 30 minute loops with hydration in between. It seemed to help. I did one 30 minute loop, picked up my water bottle, jogged around the block while sipping on it, and then headed out for another 30 minutes on the rec fields. I felt much stronger in the latter section than I normally have lately. I'll probably keep doing this to improve training.
Running 20:00 [2] 2.6 mi (7:42 / mi)
Easy jog on the rec fields.
Monday Jul 11, 2011 #
Running 1:00:00 [3] 8.2 mi (7:19 / mi)
Out and back on rail trail. The heat is really sapping my muscles after 30 minutes of running. I can keep up a good pace up to that point but after that it gets very difficult to keep going. It'd be interesting to see what my core body temp is at that point. Perhaps I can do 30 minute loops and rehydrate at the stop.
8 AM
Running 25:00 [3] 3.1 mi (8:04 / mi)
Easy morning jog.
Sunday Jul 10, 2011 #
Running 1:05:00 [3] 9.6 mi (6:46 / mi)
Anytime I get together with the other guys on the team it turns into an all out hammerfest. I like it though since it is a good way to get in shape and harden up for the season. Mongul Hill loop.
Friday Jul 8, 2011 #
Running 1:05:00 [3] 8.9 mi (7:18 / mi)
Cramer Loop. Definently feeling the hammerfest last night.
Running 30:00 [3] 3.7 mi (8:06 / mi)
Trotar un poco por las carreteras de Colonel Denning
Thursday Jul 7, 2011 #
Running 1:05:00 [3] 9.8 mi (6:38 / mi)
Spence run Hammerfest. I was feeling tired from caffeine detox and the run on tuesday. But I still hung and ran with the guys. It's nice to go out and roll with 6 other guys.
Wednesday Jul 6, 2011 #
Running 20:00 [3] 2.4 mi (8:20 / mi)
Easy morning jog on the rec fields
Running 1:05:00 [3] 8.8 mi (7:23 / mi)
A very slow run due to yesterday, this morning and me going through coffee detox. I got out there and did it and got a good workout in. Not every day is stellar. But eh.
Tuesday Jul 5, 2011 #
Running 1:10:00 [4] 10.6 mi (6:36 / mi)
This run turned into much more of a hammerfest than I planned. And it wasn't because I got competitive. I was heading out the rail trail when I saw a friend from my french/spanish classes sitting on a bench about 2.5 miles out. I asked him how he was doing and he responded that he was dying. Apparently he had started walking at noon (I found him at 7:30) and he had walked/ran about 18 miles without water by the time I had found him. He looked pretty close to heat exhaustion and he said he had water in his car. I told him to give me his keys and I would get the water and bring it back to him. Soooo I started running 5:40's back to his car, picked up the water, and hammered back to get to him before he passed out. Unfortunately, it was only 16 ounces and he needed a lot more. So I made another trip back, filled up his water and then came back. Very tiring but it's nice to know my running can serve a purpose like that sometimes.
Sunday Jul 3, 2011 #
Running 1:00:00 [3]
Saturday Jul 2, 2011 #
Running 1:00:00 [3]