Training Log Archive: Gswede

Easy hour on Mudlevel and back on rail trail. Right knee and hip are tight. Surprised at how quickly I moved for how easy it felt and having a tight knee and hip. Backing off for PSACs now.

Warm up and cool down

Workout
Plan was 2x3200@threshold of 5:34 on 400 recovery jog, then 4x200 @:34 on 200 recovery jog. Worked out pretty well.
Times:
11:07
11:10
34
34
34
33
Feeling pretty good on the 3200s which were the meat of the workout. It was pretty windy so I'm glad we were able to stay on pace. Once I relaxed my body and really let all the tightness out I was able to drive alot harder and easier. It made going into the wind much easier. This is going to be a good week with the shape that I am in right now.

Easy run on stonewall with Reilly. Felt heavy but still not that bad. Got a lot better as the run went on.

Just read a few articles on Solinsky about his sub-27. he definently personifies the bumblebee that scientifically can't fly. He's giving hope to us heavier runners.

Rail trail recovery run with Evans. Last ten minutes barefoot on infield. We had a great progression this run and the best part is I felt like I was jogging the whole time. On the rail trail our splits were 7:22, 7:06, 7:05, 7:00, 6:58, 6:51. Just perfect and now I feel a lot better than I did at the start.

Core O'clock

Workout Day.
and I'm not in the mood to figure out how far everything was so it's all getting lumped together.
Plan was 4x200 @ 34 on 200 jog, 2x400@77 over hurdles on 400 jog, 1 mile @ 5:26 on 90 second recovery, 1 mile over hurdles @ 5:26 on 90 seconds, 1 mile @ 5:26 on 90 seconds, 2x400@77 over hurdles on 400 jog, 4x200@ 34 on 200 jog.
Times:
33
35
33
33
73
74
5:27
5:27
5:29
78
79
35
33
33
33
Overall a pretty hard workout. I think I felt as good as I could. What my teammates were telling me was that if you're workouts are feeling good at this point you're probably not working hard enough. Still it was about 81 sunny and heavy winds on the home stretch which made it difficult to accelerate into the last barrier but I dug deep and did it. Was hurting really bad after the mile over hurdles but I was able to dig in relax my body somewhat and get after it in the last section. My first 400s over barriers were pretty fast but didn't feel too bad. The second set of 400s over barriers was obviously slower but it was because I was trying to hold myself back a bit more and not blow it out too badly. Very impressed with the shape I'm in considering how fast the workout would've been if it wasn't for the heat. Last 10 minutes barefoot on infield. GREAT SEASON!

Extended School loop with Reilly. Felt a little tired but not too bad. Definently had my ups and downs throughout the run. Last 5 minutes barefoot on the infield. Very satisfying run.

Core O'clock during Lost.

Easy run with Evans, Pio, and Helfrick. Pretty windy and feeling pretty heavy but I still held a solid pace. We went out on middle spring to mud level duncan and then back on rail trail. Feeling really good at the end. Running drills afterwards barefoot.