Training Log Archive: Gswede

Long run in a rain soaked Wissahickon Valley. Pretty solid run once I got into my zone and started clicking off the miles. Hills and mud slow me down alot.

Workout on the treadmills at LAfitness due to the extremely unpleasant weather. Chilly, very windy, and rainy. Too many negative y's for a good speed workout outside so I decided to try my luck on the treadmill.
Workout was:
4x200 at 35 on a 200 recovery jog.
4x1000 at 3:10 on a 400 recovery jog.
and 2x400 at 70 on a 400 recovery jog.
Warmup of ten minutes and 5 minute cooldown,
My bowels were in revolt during this workout so the rest after my third 1k was a little longer than 2:20 and I also had to cut my 10 minute cooldown to 5 minutes but oh well. Also I had to switch treadmills because of that and although the first one allowed me to run at 4:40 per mile pace for the 200s the second one had 5:00 pace as it's limit so I settled with 75's instead of 70s for the 400s. Considering what the workout would've been like outside this went WELL.

Drills and Walkthroughs since its too wet out to do runthroughs.

A mix of hills and Forbidden Drive on this chilly rainy day. A muscle in my upper hamstring is feeling pretty sore. Ice and ibuprofen on the way.

Another Easy basebuilding run. This one felt alot easier than the last one.

Ran with Jenkintown HS Track team. We did one loop of alvethorpe and Chittick wanted me to work them to get them motivated. So we ran 1.7 miles at about 6 flat pace. I could definently feel the workout yesterday in the my legs and was glad they were running so short so I could finish out the rest of my recovery run at a respectably easy pace.

I was feeling pretty beat but I decided I'd rather do Core O'clock today instead of tomorrow. Time to sleep now.

A total of 40 minutes of threshold separated into 10 minute segments with a 400 meter jog in between. It wasn't too difficult but such a short recovery really shocked my system. If anything it made it more mentally tough to have such a short recovery. Still I was supposed to run 5:47 and just naturally what felt good was running 5:36's so a good run overall.

Warm up cool down and the total of the 400 meter jogs after the each 10 minute segment.

Normal Routine Plus 15 minutes of FUN

Easy run along the drive with 8x20/40s. Hit up Buck hill while I was out there. Pretty solid run.

Easy Basebuilding run on the trails. I visualized myself as a deer today. With how beautiful it was outside it made for a great run.

Core O'Clock during Lost.

A beautiful recovery run on the drive. Definently alot drier than yesterday but the trails have yet to be thawed out. So I'm forced onto the drive. Hopefully by tomorrow they'll be a little better. Really nice just to relax and get an easy aerobic effort in.

15 Lead Leg Drills
15 Trail Leg Drills
10 Walk overs for each leg
5 Trail Leg Run Throughs
5 Lead Leg Run Throughs
5 Hurdle clears on each side.
5 Lead Leg Drills
5 Trail Leg Drills