Training Log Archive: GswedeIn the 7 days ending Jan 2, 2011:
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Sunday Jan 2, 2011 #
Running 1:40:00 [3] 15.3 mi (6:32 / mi)
Forbidden Drive long run. 50 and very muddy due to melting snow and rain. Saw Pat D. out there and accompanied him on part of his progression run. I decided to stop my time with him when I covered 2 miles in 11:30 and still had 58 minutes to go. The rest of the run was a little rough but it was good mental training.
Saturday Jan 1, 2011 #
Running race 17:15 [4] 3.15 mi (5:29 / mi) +46m 5:14 / mi
A good test 5k. I was feeling a little tired towards the end but I certainly didn't go to the well. I had Andy Shapiro come up on my side and I encouraged him to give a bit of a push towards the end with me. He held strong for a bit but gave a bit towards the end. Good for a guy with tonsillitis. Satisfied with the effort. I felt I could've dug a lot deeper.
http://www.mapmyrun.com/route/us/pa/newtown/913129...
http://www.mapmyrun.com/route/us/pa/newtown/913129...
Running tempo 37:45 [4] 6.3 mi (6:00 / mi)
The rest of my medium long hard run after the race. This was a lot harder having run a quicker tempo beforehand. Still I got through it on the tough hills with the help of Kswede. 50 degrees and overcast.
Running warm up/down 15:00 [3] 1.8 mi (8:20 / mi)
Warmup/cooldown
Friday Dec 31, 2010 #
Running 1:05:00 [3] 9.6 mi (6:46 / mi)
I was feeling really weird on this run. I was tired so I decided to get the effort easy to be ready for the medium long hard run tomorrow. I got on the drive and I was hitting 6:20's-6:40. So it was decent pace regardless. I liked it.
Supplementary Jog 33:31 [2] 4.2 mi (7:59 / mi)
2011 seconds new years Jog. 2010 has been good. I'm hoping 2011 will be just as productive or perhaps more. Getting my miles up.
Thursday Dec 30, 2010 #
Running 1:05:00 [4] 9.1 mi (7:09 / mi)
30/30 workout.
8x30/30, 5 minute break, 10x30/30 With long warmup and cooldown. I covered about 170-180 meters each one. I felt really strong. This workout has gotten easy. My form did feel inefficient at times. Hopefully that'll come together.
8x30/30, 5 minute break, 10x30/30 With long warmup and cooldown. I covered about 170-180 meters each one. I felt really strong. This workout has gotten easy. My form did feel inefficient at times. Hopefully that'll come together.
Wednesday Dec 29, 2010 #
Running 1:05:00 [3] 9.1 mi (7:09 / mi)
Easy recovery run on the drive. I really held myself back at first to make sure I'll be recovered in this heavy workload week. But slowly my body just kept picking up the pace. It was nice that it was warmer out also.
Tuesday Dec 28, 2010 #
Running 1:05:00 [3] 9.0 mi (7:13 / mi)
Tough night workout. 10x90 sec hill reps. I covered about 430 meters each one which is quite good for Cathedral hill. I was really focused on my breathing, my form, and constantly saying in my head that I can handle this workout. Hill intervals seem to fuel the demons in my head more than the average workout so I needed to really actively change my thoughts. Productive.
Monday Dec 27, 2010 #
Running 1:05:00 [3] 8.8 mi (7:23 / mi)
A loop around Andorra. Very slow due to snow covered hilly roads. The effort was there so I'm fine with that. Really fun run too.