Training Log Archive: GswedeIn the 31 days ending Oct 31, 2011:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| 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 Oct 31, 2011 #
Running 35:00 [3] 4.7 mi (7:27 / mi)
Easy morning run on a foggy old mill-fogelsanger loop.
Running 30:00 [3] 4.3 mi (6:59 / mi)
Old mill- fogelsanger again because all my other 30 minutes are no good now.
Sunday Oct 30, 2011 #
Running 1:10:00 [3] 9.8 mi (7:09 / mi)
A solid post season race for me at Lock Haven. 26:41 for 3 seconds faster than last week and a 1 second pr. This puts me as alternate for regionals and nationals but just as important is that I can now shave my beard.
Saturday Oct 29, 2011 #
Running 35:00 [3] 5.1 mi (6:52 / mi)
A second premeet since my race was postponed until sunday. I felt even stronger today despite the snow. I wish I could race today but it´s all good. It is what it is. 5x20/40s also.
Friday Oct 28, 2011 #
Running 35:00 [3] 4.7 mi (7:27 / mi)
Rail trail premeet with Reilly with 5x20/40 before cooldown.
Thursday Oct 27, 2011 #
Running 50:00 [3] 6.9 mi (7:15 / mi)
Mudlevel loop. I didn't have breakfast before this so my legs crashed about 30 minutes in. I kept going though and burned through some fat.
Tuesday Oct 25, 2011 #
Running 50:00 [3] 7.2 mi (6:57 / mi)
Easy workout today. Plan was 1x200@:34, 1x400@70, 1x800@2:32, 2x1200@4:06 and back down. One minute recovery after 200 and 400 and 2 minute recovery after 800s and 1200s.
Times:
34
70
2:28
4:01
4:03
2:29
69
33
Times:
34
70
2:28
4:01
4:03
2:29
69
33
Monday Oct 24, 2011 #
Running 30:00 [3] 4.3 mi (6:59 / mi)
Out and back on the rail trail with Reilly
8 AM
Running 35:00 [3] 4.8 mi (7:17 / mi)
Easy morning run on the duck pond trails. Feeling strong.
Sunday Oct 23, 2011 #
Running 1:30:00 [3] 13.5 mi (6:40 / mi)
A really short long run today on milesburn. I wish I could go farther but this is what the plan says.
Saturday Oct 22, 2011 #
Running 50:00 [3] 7.0 mi (7:09 / mi)
PSACs at Lock Haven. I ran 26:44 so I was 2 seconds off my pr but I am happy with my race. I kept moving up until 3 miles and then I just tried to hold on for the last 2. A few people passed me but it wasn't very many. The team came in 2nd and I was 8th on the team. So as long as I keep my position next week I should be good to go as an alternate for regionals and nationals.
Friday Oct 21, 2011 #
Running 30:00 [3] 4.4 mi (6:49 / mi)
Easy 30 at the lock haven course. 5x80-100 meter strides afterwards. I feel good.
Thursday Oct 20, 2011 #
Running 45:00 [3] 6.4 mi (7:02 / mi)
Out and back on rail trail. I'm still feeling really good.
Wednesday Oct 19, 2011 #
Running 1:05:00 [3] 9.1 mi (7:09 / mi)
Interesting workout tonight. Raining, thunder & lightning at night on the track. My eyes adjusted to the low light so it wasn't too bad. Strangely I wasn't bothered at all by the conditions. I was just out there getting my workout in and working on my fitness.
Workout was 2x200@34, 2x400@69, 1x800@2:32, 2x1200@4:06, 1x800@2:32, 2x400@69, 2x200@34 1minute recovery after 2's and 4's. 2 minutes after 800 and 1200
Times:
33
33
69
71
2:32
4:03
4:04
2:32
71
70
35
33
Workout was 2x200@34, 2x400@69, 1x800@2:32, 2x1200@4:06, 1x800@2:32, 2x400@69, 2x200@34 1minute recovery after 2's and 4's. 2 minutes after 800 and 1200
Times:
33
33
69
71
2:32
4:03
4:04
2:32
71
70
35
33
Monday Oct 17, 2011 #
9 AM
Running 35:00 [3] 5.0 mi (7:00 / mi)
Duck pond trails. I felt really strong which is strange because normally I'm not very ready to move quickly in the morning. Oh well I liked it.
6 PM
Running 30:00 [3] 4.5 mi (6:40 / mi)
Still felt really good on this rolling run on the rail trail. Still not complaining.
Sunday Oct 16, 2011 #
Running 1:45:00 [3] 15.8 mi (6:39 / mi)
Large loops long run. I felt decent. Legs were only slightly fatigued from yesterday. It was tough to really get them hurting since the course was so slow. I enjoyed this run a good bit. Pretty tired by the end. I woke up late so I didn't have time to bike over. Maybe it's better that I get more rest that way.
Saturday Oct 15, 2011 #
Running 1:00:00 [4] 8.5 mi (7:04 / mi)
Just when I thought I couldn't get on any muddier of a course we go to Gettysburg. When I ran here my sophomore year I ran 27:43 and we were estimating that the incredibly muddiness then added about a minute. I ran 29:09 today. Officially the slowest 8k I have ever run. Obviously the mud makes a huge difference. Most of the course I was fighting to get my feet out of the mud. Decent race once again. Not great but not terrible.
Friday Oct 14, 2011 #
Running 35:00 [3] 5.1 mi (6:52 / mi)
I did my normal fogelsanger-old mill loop with 5x20/40's. I felt pretty good. I also haven't covered this far on this loop before. Since it's only a 35 minute run with 6 minutes being warmup and cooldown my overall distance and pace is usually less. So this is pretty cool.
Thursday Oct 13, 2011 #
Running 20:00 [3] 2.7 mi (7:24 / mi)
Easy out and back on fogelsanger.
Running 45:00 [3] 6.2 mi (7:15 / mi)
Out and back on rail trail with 20/40's. Legs felt very heavy after workout yesterday. Going to sleep early tonight.
Note
So as I may have mentioned on this log before I usually have a terrible time sleeping. I'll wake up two or three times a night and sometimes go to the bathroom. It also usually takes me an hour to hour and a half to fall asleep. So as a busy athlete this is a poor investment of my time since I don't get a high quality sleep and I need to be in bed more to get the same benefits.
Recently, I placed my plant "Mary" in my room since I now have space on my radiator for her. Now every night I've been sleeping straight through. My nose is always clear (none of the normal gunk that makes me sound nasaly in the morning) I'll wake up and my windows are covered with condensation on the inside. I'm thinking it has something to do with the plant transpiring and increasing the humidity levels in my room which in turn help me breath and sleep clearer.
Does anyone else have any ideas, opinions, or experiences on this?
Recently, I placed my plant "Mary" in my room since I now have space on my radiator for her. Now every night I've been sleeping straight through. My nose is always clear (none of the normal gunk that makes me sound nasaly in the morning) I'll wake up and my windows are covered with condensation on the inside. I'm thinking it has something to do with the plant transpiring and increasing the humidity levels in my room which in turn help me breath and sleep clearer.
Does anyone else have any ideas, opinions, or experiences on this?
Wednesday Oct 12, 2011 #
Running 1:10:00 [3] 9.6 mi (7:17 / mi)
A pretty easy workout. 20 minutes of warmup, 20 minutes of cooldown.
Workout was 4x200 @34-35 on 1 minute recovery, 2 mile @10:50-11:00 on 3 minute recovery, 4x400@75-78 on 1 minute. I did this at night on the track so it was tough to keep an even pace.
Times:
36
37
35
35
10:59
75
76
77
76
Workout was 4x200 @34-35 on 1 minute recovery, 2 mile @10:50-11:00 on 3 minute recovery, 4x400@75-78 on 1 minute. I did this at night on the track so it was tough to keep an even pace.
Times:
36
37
35
35
10:59
75
76
77
76
Tuesday Oct 11, 2011 #
8 AM
Running 35:00 [3] 4.6 mi (7:37 / mi)
Morning outing on the yellow trail and meadows loop. It was sweet because from the meadows I could see the fog that was hanging around further down the valley.
Monday Oct 10, 2011 #
10 AM
Running 30:00 [3] 4.1 mi (7:19 / mi)
Really slow morning jog through the meadows.
4 PM
Running 55:00 [3] 7.9 mi (6:58 / mi)
Still a recovery run. Legs feeling decent but I needed to get some iced coffee with Sswede to wake me out of my stupor. Out and back on forbidden.
Sunday Oct 9, 2011 #
Running 2:10:00 [3] 19.3 mi (6:44 / mi)
I got to see Abby and run with Sean and Riss on this run on the drive.They were hammering 6:10s but I hung with them and felt decent. I'm tired now.
Saturday Oct 8, 2011 #
Running 55:00 [3] 7.5 mi (7:20 / mi)
16x40 second hill reps starting one every 2 minutes on andorra tree house hill. I felt pretty beat but I didn't sleep too well last night.
Running 30:00 [3] 4.3 mi (6:59 / mi)
Easy run in the meadows around the wissahickon.
Friday Oct 7, 2011 #
Running 50:00 [3] 6.9 mi (7:15 / mi)
Duck pond trails this morning. They just recently mowed it. That was a nice treat.
Running 35:00 [3] 5.1 mi (6:52 / mi)
Out and back on rail trail. Very easy. Feeling good.
Thursday Oct 6, 2011 #
Running 1:25:00 [3] 13.45 mi (6:19 / mi)
A good long tempo out and back on McClay's Mill. It's just so freaking hilly out there. My calves tightened up quite a bit. It was a 10 minute warmup 70 minutes of tempo and 5 minutes of cooldown. Covered 11.8 miles in 70 minutes. I'm not feeling too tired. Just my calves are tight.
Wednesday Oct 5, 2011 #
Running 1:10:00 [3] 9.5 mi (7:22 / mi)
Easy run on duck pond trails. I was still feeling the lift from last night in my legs. Also four loops on my trail loop started to tire out my legs a good bit. I think the rolling hills were tough on legs tired from lifting.
Tuesday Oct 4, 2011 #
Running 35:00 [3] 4.7 mi (7:27 / mi)
Out and back on rail trail. I'm still feeling pretty decent. It's weird but I'm not complaining. A little warmer out today.
Running 50:00 [3] 7.3 mi (6:51 / mi)
A rolling angry run on gephart with 20/40's. I covered the mile in 5:34 with the 20/40's and it felt pretty easy.
Monday Oct 3, 2011 #
Running 50:00 [3] 7.0 mi (7:09 / mi)
Morning run on the rail trail. I actually felt surprisingly good on this run. It felt like I didn't run 19 miles yesterday at all. It's weird. I've got another 35 this afternoon. We'll see if I feel that good later
Running 35:00 [3] 5.0 mi (7:00 / mi)
Duck pond trails. I still felt quite good.
Sunday Oct 2, 2011 #
Running 2:05:00 [3] 19.0 mi (6:35 / mi)
This was a good long run. I went very easily for the first hour and a half and then took off the last 30 minutes. This is only a half mile short of my longest run ever. I felt much better than from what I remember about that run. We went up milesburn, past the reservoir and then added on a bit at the end.
Saturday Oct 1, 2011 #
Running 1:00:00 [3] 8.4 mi (7:09 / mi)
Easy run on school loop. It was raining at the start but that died out by the end. I felt like I was moving faster than that. But oh well it was an easy day after a race. Long long run tomorrow.