Training Log Archive: Gswede

Hammerfest long run with Gelety, Reilly, Wade, Schelander and Gillette. It was a good group and a good route that ran out airport and then on kline across 11 and then back on Smithdale. 5 minute tempo felt good. about 35 degrees or so and overcast, calm winds. Fun to get in a bigger group like that.

10 minute warmup/ A little more than 12 minute cooldown.

8 mile tempo on Mudlevel-Newville loop. 6 of which were with Dustin. He, as is expected of Dustin, pushed the pace down a lot on his last mile and since I was keeping track of the mileage he needed me to go along with him. We hit 5:40 but I needed to tell him to slow down when we were running 5:05 pace. Still this felt pretty easy. Certainly 8 miles at 5:50s is easier than 12. Overcast, no wind and about 30 degrees.

Easy Cramer loop with Reilly. Stet and Dustin were with us for a bit but Stet was doing a premeet and Dustin tagged along with him.

Warmup/cooldown.

Easy Workout today with Kris, Scotty and Rice in Heiges. Workout plan was 1 mile@5:30, 4x400@75, 1 mile@5:30 all on 2 minute recovery jog. So obviously a lot less stressful than Tuesday.
Times:
5:18
75
75
75
75
5:26
After our first mile was so quick we decided to try and hold back on the second mile a lot, still fast though.

Rail trail run with Stet, Neyhart, and Rice. The 2-4 inches of snow on the ground made for difficult running, not to mention all the snow blowing in at our faces. Still a fun run despite (or perhaps because of) the weather conditions.

Warmup/cooldown.

Very difficult workout indoors with Eric Evans and Andrew Rice. Workout plan was 12x400@69-70 starting one every 2:30. (So if I ran 70 I would have 80 seconds of recovery jog, or if I ran 72 then I would have 78 seconds of recovery).
Times:
67
70
68
68
68
68
68
68
68
68
68
67
This was a difficult workout for me but in my opinion the more difficult a workout is, the more I am getting out of it (assuming I recover sufficiently from it). The main reason it was difficult was the short recovery jogs, the speed of the intervals wasn't too bad. So while I was tieing up a bit towards the end I made it through and really feel I got the benefit of the workout. Looking back at the numbers I'm fairly impressed that I handled it as well as I did. I am patting myself on the back.

Peiper Rd with some addons with Gillette and Pealer. Really good progression throughout the run.