Training Log Archive: Gswede

Recovery run with Pio. Feeling good. Could it be the beet juice?

Long run in the mountains. Definently a beautiful day out. I didn't feel too strong but how many days can I feel strong? I kept a good pace and I got it done. Who cares about how I feel. Plus the 2000feet above sea level does affect breathing at a 6:40 pace I have decided.

Recovery run on the rail trail. Every recovery run I do I try to do it at a jog. That's what I did today but a jog happened to be 7:00 pace. I'm not complaining. Very windy out so the trees along the side of the trail were a blessing. I practiced the water jump a few times afterwards. I didn't do too many because I have alot to do this afternoon and I needed to get a move on. I'd like to practice more tomorrow after my long run but we'll see how my body feels.

Core O'clock

Hard workout today:
8x1 mile at threshold pace on a 1 minute recovery jog.
My threshold pace is 5:33.
My times:
1-5:32
2-5:28
3-5:31
4-5:32
5-5:29
6-5:31
7-5:35
8-5:26
My bowels were acting up during the fourth and seventh one so after them I took a 3 minute break instead of 1 minute break. It takes away a bit of the purpose of the workout but I wouldn't finish the workout at all if I didn't stop for that. Overall I didn't feel too good. But I was reassured by Spence that the workouts at this point are not meant to feel good. I focused on running each one as relaxed as possible and people told me that it didn't look like I was hurting. Nice to hear that considering how I was feeling.

Warmup/cooldown last 13 minutes barefoot on the infield

Recovery run. I started with Gillette Borillo and Logan but went off by myself when I was about halfway through. Feeling pretty tired and a muscle in my thigh feels pretty sore from the hurdles yesterday. Nothing serious but I could see it becoming an injury if I really started pushing myself.

Only upper body so my thigh might feel better. Definently going to ice it tonight.

Workout Today
Originally the workout was going to be something alot harder.
Spence sent it out at first as 6x1 mile at 5:04 pace with a 4min recovery.
He changed it for everyone to 6x1200 meters at the same pace with a 3min recovery since the miles would be very difficult.
He changed it yet again for the steeplers to 4x1200 at 3:50 and then 2x400 and an 800 over hurdles at steeple race pace (79 for me) with a 400 jog recovery
So here are my times:
3:50
3:47
3:49
3:49
78
79
2:34
2:38(Spence asked if I wanted to do another 8 since I wasn't racing this weekend. Of course I did it.
Conditions were about 45 overcast and windy on the 2nd turn.

Warmup and cooldown.

Drills after the workout the work on flexibility. I can definently feel my hips loosening up more than they have in a long time. Maybe this will help with normal running as well.

Core O'clock during Lost again.

2x20 reps at light weights on the machines in the athlete weight room. A needed day off from running. My legs were feeling heavy from the past fews days so they needed a break from all the work. After lifting they felt very light and spry though. It was nice to see how pumped up the football players were getting as they were maxing out. I like seeing people pushing themselves to new levels when they're in a state like that.