Training Log Archive: GswedeIn the 7 days ending Mar 20, 2011:
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Sunday Mar 20, 2011 #
Running 2:05:00 [3] 18.0 mi (6:57 / mi) +472m 6:25 / mi
Last time I did this run in south mountain was almost 2 years ago on my birthday. I forgot how hilly it was. This time I had Reilly with me. He was hurting though. I felt strangely strong. Once again it happened where my body just started taking off towards the end of the run and I felt more energetic towards the end than at the beginning. I suppose it's not a bad thing. Beautiful day. 5 minute tempo at the end. Scared Bswede with my dog impression again. The cars on Prince st helped muffle my steps.
Note
I'M SO FIT RIGHT NOW!
Saturday Mar 19, 2011 #
Running warm up/down 35:00 [2] 4.9 mi (7:09 / mi)
10 minute warmup/ 25 minute cooldown. Left calf feeling tight. Going to take the rest of the day really easy and focus on recovery.
Running 40:00 [4] 5.96 mi (6:43 / mi)
Solid workout with Reilly. Nice day out with about 15 mph winds on the back stretch. Not too bad since we switched off the lead.
The plan was 4x200@:35, 2x400@71, 2X800@2:23, 2x400@71, 4x200@:35, everything on an equal distance recovery jog.
Times:
35
34
35
34
72
70
2:24
2:23
70
70
35
35
34
30
Each slower time was when Reilly was leading. He was hurting and kept falling off pace. This was strange because then at the start of the last 200 he suddenly yelled "Let's go", half tripped me, and then we took off hammering for the finish. He passed me in the last 20 meters. Just want to mention that I did this workout in trainers and not flats. In flats it would've been much easier. Good confidence builder.
The plan was 4x200@:35, 2x400@71, 2X800@2:23, 2x400@71, 4x200@:35, everything on an equal distance recovery jog.
Times:
35
34
35
34
72
70
2:24
2:23
70
70
35
35
34
30
Each slower time was when Reilly was leading. He was hurting and kept falling off pace. This was strange because then at the start of the last 200 he suddenly yelled "Let's go", half tripped me, and then we took off hammering for the finish. He passed me in the last 20 meters. Just want to mention that I did this workout in trainers and not flats. In flats it would've been much easier. Good confidence builder.
Friday Mar 18, 2011 #
Note
My race plan as of this point is to run the 10k at Richmond, have a weekend off and then a 3k steeple at Millersville. I'm shooting for 33:00 in the 10k. I don't think it'll be easy but I think I am ready to do it.
8 AM
Running 1:10:00 [3] 10.0 mi (7:00 / mi)
Extended School Loop. Beautiful out. I'm feeling pretty good.
4 PM
Running 30:00 [3] 3.8 mi (7:54 / mi)
Real easy with Dustin on Fish Hatchery. Feeling good.
Thursday Mar 17, 2011 #
8 AM
Running 30:00 [2] 3.75 mi (8:00 / mi)
Easy morning rail trail jog.
4 PM
Running 1:15:00 [3] 10.8 mi (6:57 / mi)
I didn't mean to go 75. I meant for 70 but the loop I chose was too long and I really didn't want to walk it in on St. Pattys day. So more mileage. Feeling heavy from the workout yesterday.
Wednesday Mar 16, 2011 #
Running warm up/down 40:00 [2] 5.6 mi (7:09 / mi)
20 minute warmup/ 20 minute cooldown
Running 35:00 [4] 5.98 mi (5:51 / mi)
Pretty easy workout today. Just maintenance really.
Plan was 15 minutes @5:42/mile, 3 minute jog, 10 minutes@ 5:36/mile, 2 minute jog, 5 minutes@5:32. I did this on the track. I would have done it on the rail trail if it weren't for the fact that each one needed to be slightly faster than the last. I felt that it would be easier to keep a close watch on my pace on a track rather than on the roads or rail trail.
Times/Paces:
15 minutes, avg of 5:40 pace
10 minutes, avg of 5:34 pace
5 minutes, avg of 5:30 pace
Pretty easy, felt good, just a little boring to do alone on a track.
Plan was 15 minutes @5:42/mile, 3 minute jog, 10 minutes@ 5:36/mile, 2 minute jog, 5 minutes@5:32. I did this on the track. I would have done it on the rail trail if it weren't for the fact that each one needed to be slightly faster than the last. I felt that it would be easier to keep a close watch on my pace on a track rather than on the roads or rail trail.
Times/Paces:
15 minutes, avg of 5:40 pace
10 minutes, avg of 5:34 pace
5 minutes, avg of 5:30 pace
Pretty easy, felt good, just a little boring to do alone on a track.
Tuesday Mar 15, 2011 #
Running 1:15:00 [3] 10.9 mi (6:53 / mi)
Rail trail and then a few laps on the outside of the track. Did the whole run with the champion Sean Stetler. Legs feeling heavy but overall I'm feeling really good all training considered. About 30 minutes of steeple afterwards and Core O'Clock later tonight.
Monday Mar 14, 2011 #
Running warm up/down 35:00 [3] 4.8 mi (7:17 / mi)
10 minute warmup/ 25 minute cooldown.
Running 41:00 [4] 6.75 mi (6:04 / mi)
Spence is keeping it real with these phase 3 workouts. I was really worried about this working before hand but it turned out really well. Probably one of my best workouts in a while. This is good news since it´s also considered one of the harder workouts we´re doing this season. YEA!
Plan was 3x1 mile@5:04 on 4 minute jog, then 3x800@2:32 on 2 minute jog.
Times:
5:01
5:01
5:04(I wanted to hit one on pace so that the 800s didn't suck. I should have just kept at 5:01, because the 800s were easy.)
2:31
2:30
2:31
I didn't feel like I was working until the last 800. On every other interval I felt like I was just gliding along. Pretty good for doing it alone.
Plan was 3x1 mile@5:04 on 4 minute jog, then 3x800@2:32 on 2 minute jog.
Times:
5:01
5:01
5:04(I wanted to hit one on pace so that the 800s didn't suck. I should have just kept at 5:01, because the 800s were easy.)
2:31
2:30
2:31
I didn't feel like I was working until the last 800. On every other interval I felt like I was just gliding along. Pretty good for doing it alone.