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Training Log Archive: Gswede

In the 31 days ending Mar 31, 2012:

activity # timemileskm+mload
  Running39 44:32:40 346.18(7:43) 557.11(4:48) 2067934.9
  Total39 44:32:40 346.18(7:43) 557.11(4:48) 2067934.9
  [1-5]39 44:32:07

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Saturday Mar 31, 2012 #

Running 35:00 [3] 4.7 mi (7:27 / mi)

4 PM

Running 1:10:01 intensity: (31 @1) + (17:21 @2) + (29:13 @3) + (22:56 @4) 10.06 mi (6:58 / mi) +54m 6:51 / mi
ahr:146 max:170

This was actually a surprisingly good workout for how I've been feeling. About 3 miles at 5:30. I was pretty beat by the 4th one and wasn't able to do it. But I was happy with how it went. If I keep feeling better like this I may race decently next week.

Friday Mar 30, 2012 #

Running 35:00 [3] 4.3 mi (8:08 / mi)

4 PM

Running 1:10:01 intensity: (17 @1) + (6:29 @2) + (59:05 @3) + (4:10 @4) 9.28 mi (7:33 / mi) +96m 7:19 / mi
ahr:145 max:166

Thursday Mar 29, 2012 #

Running 35:00 [3] 4.3 mi (8:08 / mi)

2 PM

Running 1:10:00 intensity: (7 @1) + (6:18 @2) + (1:03:30 @3) + (5 @4) 9.45 mi (7:25 / mi) +75m 7:14 / mi
ahr:145 max:156

Wednesday Mar 28, 2012 #

Running 35:00 [3] 4.3 mi (8:08 / mi)

Easy morning jog. These things really wake up my body. I like that.
3 PM

Running 1:10:01 intensity: (25 @1) + (6:37 @2) + (55:27 @3) + (7:32 @4) 9.32 mi (7:31 / mi) +78m 7:19 / mi
ahr:145 max:174

10x30second hill reps. I had a mile at 6:56! And it felt easy! Ok it was partly downhill but I'll take what I can get. I am feeling better very quickly. Hopefully it continues at this pace but I have a feeling it won't. Even so it supposedly takes 4 months to fully recover.

Tuesday Mar 27, 2012 #

Running 35:00 [3] 4.3 mi (8:08 / mi)

Easy duck pond in the morning.
2 PM

Running 1:10:01 intensity: (19 @0) + (13 @1) + (5:21 @2) + (1:04:08 @3) 9.4 mi (7:27 / mi) +75m 7:16 / mi
ahr:145 max:155

Monday Mar 26, 2012 #

Running 1:00:00 [3] 8.0 mi (7:30 / mi)

Out and back on rail trail. Two of my miles on there were 7:16 and 7:17. Oh boy, little by little I'm getting back into it. Possible workout on Friday.

Sunday Mar 25, 2012 #

12 PM

Running 2:15:01 intensity: (59 @1) + (3:18 @2) + (2:08:43 @3) + (2:01 @4) 17.19 mi (7:51 / mi) +193m 7:35 / mi
ahr:146 max:172

Long run on a similar route to last week but with less. Climb I tried to avoid climb for this run since even the smallest hill just destroys me now. I am improving though. Faster and a lower heartrate. Good.

Friday Mar 23, 2012 #

Running 35:00 [3] 4.2 mi (8:20 / mi)

3 PM

Running 1:10:01 intensity: (50 @1) + (9:20 @2) + (59:51 @3) 8.89 mi (7:52 / mi) +107m 7:35 / mi
ahr:144 max:154

Thursday Mar 22, 2012 #

Running 45:00 [3] 5.5 mi (8:11 / mi)

Easy run around town at night since I was busy all day. Not too fast but that´s been happening a bit lately :)
2 PM

Running 45:01 intensity: (24 @1) + (4:43 @2) + (39:19 @3) + (35 @4) 5.83 mi (7:43 / mi) +50m 7:31 / mi
ahr:146 max:158

Wednesday Mar 21, 2012 #

3 PM

Running 1:10:01 intensity: (31 @1) + (10:15 @2) + (52:03 @3) + (7:12 @4) 8.68 mi (8:04 / mi) +43m 7:57 / mi
ahr:144 max:167

Running 35:00 [3] 4.2 mi (8:20 / mi)

Tuesday Mar 20, 2012 #

9 AM

Running 35:02 intensity: (14 @0) + (11 @1) + (14:40 @2) + (19:57 @3) 4.04 mi (8:40 / mi) +43m 8:24 / mi
ahr:137 max:150

2 PM

Running 1:05:01 intensity: (25 @1) + (5:26 @2) + (57:38 @3) + (1:32 @4) 8.28 mi (7:51 / mi) +71m 7:39 / mi
ahr:145 max:165

Yup Ferritin levels are low. I'm sitting right around 11. My coach was surprised. Hopefully I can bring that up before the season is over.

Monday Mar 19, 2012 #

Running 1:00:00 [3] 7.8 mi (7:42 / mi)

My fastest run in a while on the rail trail. I got blood drawn today for my serum ferritin levels. I started supplementing again on Thursday so it may already show the results as higher. Still I'm fairly convinced that I have low iron. If it isn't that then it's definitely something. I'm coming back into it though. Hopefully it isn't too late.

Sunday Mar 18, 2012 #

10 AM

Running 1:55:01 intensity: (24 @1) + (1:53 @2) + (38:16 @3) + (1:14:28 @4) 14.19 mi (8:06 / mi) +203m 7:46 / mi
ahr:148 max:159

Decent long run on a new loop. I wanted somewhere with some hills but not too many since any hill just wipes me out. In that case, Goodhart was a bad choice. But I kept going! I stopped when I really needed a breather though. My upper right quad was hurting, almost like a pulled muscle. Really weird.

Saturday Mar 17, 2012 #

Running 1:00:00 [3] 8.0 mi (7:30 / mi)

Hill reps. I felt better while I was warming up here and I felt great during the reps. I covered about 160 meters on the 30 seconds and about 296 on the minutes. Workout was 6x30 sec hill reps, 2x 1 min, 6x30 sec. Same one as Wednesday. But I felt better, both during the aerobic part and the hills. Still not great, but better.

Running 30:00 [3] 3.6 mi (8:20 / mi)

Out and back on rail trail jog. Good morning.

Friday Mar 16, 2012 #

Running 55:00 [3] 6.7 mi (8:13 / mi)

A struggling morning run around town. Pretty sure I have low iron. I´m wondering if these runs are helping me at all. I´ll just call it high altitude training, very high altitude training. That makes me feel better.

Running 30:00 [3] 3.6 mi (8:20 / mi)

I actually felt decent on this run. Granted I still was not running very fast. But progress is progress!

Thursday Mar 15, 2012 #

Running 55:00 [3] 6.8 mi (8:05 / mi)

Out and back on McClay's mill. Same story, started out feeling good and mile by mile slowed down significantly. From what I have read online it seems like I am iron deficient. That's what my symptoms match up with most.

Running 30:00 [3] 3.4 mi (8:49 / mi)

Jog around Shippensburg at night. I actually felt pretty good for a while. That was a nice change.

Wednesday Mar 14, 2012 #

Running 1:10:00 [3] 9.0 mi (7:47 / mi)

Distance an estimate. Warm up to sewer plant hill. 6x30 sec hill reps on 1:30 recovery, 2x1 minute on 2:00 recovery, and 6x30 sec hill reps on 1:30 recovery. Despite my condition I felt better doing these than I ever really have before. When I was jogging before and after I felt horrible, and on the recoveries I felt horrible, but the hill reps were fine.

Tuesday Mar 13, 2012 #

Running 1:10:00 [3] 9.0 mi (7:47 / mi)

Out and back on the rail trail. Once again started out at a decent pace like 7:05 or so and then slowly my body forced me back to an 8 minute pace. Still unsure of the causes. Stomach didn't hurt as much today but legs felt just as fatigued.

Sunday Mar 11, 2012 #

1 PM

Running 1:32:22 intensity: (13 @1) + (2:02 @2) + (32:05 @3) + (58:02 @4) 11.82 mi (7:49 / mi) +194m 7:26 / mi
ahr:149 max:163

This was supposed to be a 2 hour and 15 minute run. I decided to pack it in when 8:50 per mile was feeling difficult. I'm not sure what I'm sick with but man does it suck. My stomach ties up whenever I try to run at a somewhat fast pace. Terrible.

Saturday Mar 10, 2012 #

2 PM

Running 1:10:00 intensity: (31 @1) + (4:44 @2) + (17:36 @3) + (45:13 @4) + (1:56 @5) 9.37 mi (7:28 / mi) +138m 7:09 / mi
ahr:151 max:168

A sub-par workout. It was supposed to be 4x10 minutes at 5:44 pace. I couldn't manage that. And so the sickness begins.

Friday Mar 9, 2012 #

Running 1:30:00 [3] 12.8 mi (7:02 / mi)

Finally a decent run out mainsville, mccullogh, and then airport. Very windy but I felt good.

Thursday Mar 8, 2012 #

Running 35:00 [3] 4.15 mi (8:26 / mi)

Middle spring jog. Feeling tired.

Running 1:05:00 [3] 9.0 mi (7:13 / mi)

Still feeling really tired on this night run around town. I am not sure why I am so tired and running so slowly but it does not seem very good.

Wednesday Mar 7, 2012 #

Running 30:00 [3] 3.6 mi (8:20 / mi)

Morning jog out and back on rail trail.

Running 1:05:00 [3] 9.0 mi (7:13 / mi)

I tried running with the guys for the first 40 minutes of this run. However for some reason that wasn't going to happen. I felt a bit of pressure in my chest and my legs were heavy. It feels like I have lost a lot of fitness. I think I have just got to get back into the rhythm. It also may be due to the workout yesterday and the lift I did just before it.

Tuesday Mar 6, 2012 #

Running 35:00 [3] 4.3 mi (8:08 / mi)

Duck pond trails. Feeling good.
2 PM

Running 1:10:01 intensity: (17 @1) + (1:02 @2) + (16:08 @3) + (38:17 @4) + (14:17 @5) 9.69 mi (7:14 / mi) +38m 7:08 / mi
ahr:154 max:170

A decent fartlek. I was feeling beat to start out. Then when I turned back I needed a breather before the 5 minute section. And then the 3 minute section was straight into the wind. At any rate it was demoralizing to work that hard to run that slow. I suppose it's about getting back into workouts but it's tough. Keep on keeping on.

Monday Mar 5, 2012 #

Running 55:00 [3] 7.7 mi (7:09 / mi)

A very windy Scooter loop. I started out with some other guys. But they were hammering and I wasn't going for that today. So I hung back and had a solid easy run. Now to translate!

Sunday Mar 4, 2012 #

10 AM

Running 1:55:01 intensity: (15 @1) + (54 @2) + (14:16 @3) + (1:38:38 @4) + (58 @5) 13.9 mi (8:16 / mi) +440m 7:32 / mi
ahr:153 max:176

A solid O-course at Fort-Washington. Followed by running home and finishing up a long run. I kept my pace really under control during the course so I wouldn't be toast for the rest of the run. The last 50 minutes were good. I should really change out of trail shoes before doing that. Too heavy.

Red - Splits

Saturday Mar 3, 2012 #

Running 30:00 [3] 3.6 mi (8:20 / mi)

Easy trail run through the meadows and on the yellow trail. I really loved getting out on the trails. It was great.
11 AM

Running 1:05:04 intensity: (14 @1) + (12 @2) + (6:40 @3) + (35:23 @4) + (22:35 @5) 9.24 mi (7:03 / mi) +170m 6:40 / mi
ahr:155 max:176

Decent workout. Mile repeats on the drive. The mud was acting almost as soft sand and taking a lot of my energy out of steps. The 4th one I divided in half so I could cover the distance at the pace. It's amazing how much fitness it seems I've lost in hardly a week off. The 10k at Richmond is in a month. This will be an interesting experiment.

Friday Mar 2, 2012 #

Running 30:00 [3] 3.7 mi (8:06 / mi)

Easy morning jog out and back on britton.

Running 1:00:00 [3] 8.4 mi (7:09 / mi)

Out and back on forbidden. Really nice to be back in town. A welcome break from Ship.

Thursday Mar 1, 2012 #

Running 40:00 [3] 5.6 mi (7:09 / mi)

Only 40 minutes on mud level because that´s all I had time for. 30 later tonight.

Running 30:00 [3] 4.0 mi (7:30 / mi)

30 minute night run around campus and town. I was feeling pretty tired, so I went slower.

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