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Training Log Archive: BP

In the 31 days ending Dec 31, 2011:

activity

time

miles

Walking

10:54:00

36.29

(18:01)

58.4

(11:12)

Jogging

8:20:14

53.94

(9:16)

86.8

(5:46)

180

Strength

5:20:00

Stretching

2:05:00

Spin

1:33:15

27.09

(3:27)

43.6

(2:08)

Running

1:08:35

10.63

(6:27)

17.1

(4:01)

Massage

1:00:00

Track

24:44

5.1

(4:51)

8.21

(3:01)

Total

30:45:48

133.04

214.11

180

[1-5]

27:55:48

averages - sleep:5

1:54

0:00

» now

Saturday Dec 31, 2011 #

Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)

1k before and 1k after with a bit in the middle around track, with strides and drills. Sprints today at BU.

Track race (BU mini meet 3) 1:01 0.4 km (2:32 / km)

Not quite as good a start and first lap as 2 weeks ago, however a good second lap to finish 3/6 in heat in 61.50 (FAT) - so inside AA age std.

Track race 28 [3] 0.2 km (2:20 / km)

After about an hour rest with stretching, and with some trepidation of injury did the 200. Lane 3 and finished 3/6 in 28.x h with a strong last 50m- awaiting official result. Not bad considering I am not a sprinter (AA std is 27).

Note

Official 200 result: 28.58 FAT = 23.3 open (82.8%), so an indoor and all-time age-adjusted PR!!
Main thing was no injury. However I won't push the envelope on this one.

Stretching 15:00 [1]

Stick and roller on legs

Friday Dec 30, 2011 #

Walking 24:00 [1] 2.4 km (10:00 / km)

Team Berner TGV-like today.

Note

Just dreaming
No snow except in fantasy land.

Strength (core) 15:00 [2]
(rest day)

Should do more of this stuff.

Thursday Dec 29, 2011 #

Note

Lots of sleepy heads chez nous this am- so walkies later.
Anyhow POA is lite track session (coach recommended race pace 800 simulation wo ie 4x200 at 34-35 per 200 with 70 sec rest Then strength session with Gazza. Then rest Fri and race Sat.
Decided I should focus my efforts for indoors on long sprint ie 800m, as I don't see a way to fit in more distance work to do a good mile (say 30-40 mpw running needed - although outdoors did a semi-decent 1500m on less than that). Saturday will see a 400/200 double at BU meet- continuing to test speed.

Jogging warm up/down (MIT indoor) 30:00 [2] 4.8 km (6:15 / km)

2 miles before with 8x50m strides and drills, and a 1 mile after track wo. First of 2 back to back sessions.

Track intervals 2:20 0.8 km (2:55 / km)

800m breakdown at race pace as 4 x 200m with minimal recovery- emphasis on pacing and flow. target was 35 and recovery 60 sec- which may be too long as the workout was not greatly taxing- so next time will need HRM to guide staying above 130bpm.
Anyhow cruised the 200s as follows:
35.1, 35.4, 35.2, 34.3 (2:20 for avg 200 = 35.0)
Will also try 500, 300 and 600, 200 combos with short recovery as aim is to go through 600 under race conditions in 1:42-1:43. Feel like I can cruise a 400 in 67-68.

Stretching 15:00 [0]

Roller and stick- no knots :-)

Strength (legs, arms and core) 45:00 [2]

Went light on the weight today so as to preserve legs for Sat. L/A/C 15/15/15
Nice session.

Walking 22:00 [1] 2.0 km (11:00 / km)

Takin one for the team. Coldish out.

Wednesday Dec 28, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)

Blustery out.

Jogging (easy trail) 27:50 5.0 km (5:34 / km)

Rcovery run at GBF - windy and quite mushy underfoot.

Note

After a diet of Elf and Sound of Music have got out this week for some movie dates. Tinker Tailor Soldier Spy was excellent as was today's English version of Girl with a dragon tattoo. The latter much more graphic than Swe version. Anyhow enjoying time off from work this week- kinda.

C • dragon tattoo 4

Tuesday Dec 27, 2011 #

Note

Got a touch of exercise induced asthma the other day- cough without audible wheeze finally departed thanks to salbutamol. Folks were complaining about air at the BU indoor track.

C • Indoor track air 6

Walking 40:00 [1] 3.0 km (13:20 / km)

In the woods. Tufts track tonite.

Note

Happy New Year
Mister Darcy and Miss Maddi want snow! In the meantime they wish everyone a prosperous New Year- may you be injury free, run like the wind and have an error free run (or two).

C • Happy New Year 2

C • Happy Holidays... 2

Jogging warm up/down 32:00 [2] 5.0 km (6:24 / km)

2 miles before and 1+ after track with 8x50m strides thrown in, drills and stretching

Running intervals (Tufts indoor) 18:54 4.8 km (3:56 / km)

Survived another distance workout. :-)
This time 4x400@ 3k pace and 2x800 and 1x1600 @ 5k pace with half the preceding distance as jog recovery (1:30-1:45 per 200). Aim was to keep steady pace. 400's felt really relaxed and the 1/2s a little less so but still comfortably hard. Pace drifted on first 1/2 of mile, got caught in traffic, but picked up for last quarter and could have executed better. Overall solid effort and went as follows:
1:31, 1:29, 1:30, 1:30
3:09 (94, 95), 3:09 (95,94)
6:36 (3:21, 3:15)

Monday Dec 26, 2011 #

Walking 28:00 [1] 2.5 km (11:12 / km)

crisp out.

Strength (arms and core) 30:00 [3]

TRX routine 3x15.

Sunday Dec 25, 2011 #

Jogging (trail) 33:06 [3] 6.4 km (5:10 / km)

GB XC trails. Snow flakes seen so officially a "White Christmas" even if no skiing.

Saturday Dec 24, 2011 #

Jogging warm up/down (BU) 20:00 [1] 3.0 km (6:40 / km)

2k before with stretching, drills and 4 x 50m strides, 1k after 800.

Track race (BU mini meet) 2:25 0.8 km (3:01 / km)

First indoor 800 for the season. Had to wait around till end of meet, last heat! Drew seed 1 in a high schoolers heat after scratchings- first 2 heats were college guys around 2 mins. Led from the gun in what was essentially an individual time trial in that second place was 10 secs back. Aim was sub 2:30, more specifically 36 secs a lap. Decent effort and hit pace but could have used some comp especially on lap 3. Splits called out were:
36, 36 - 72.x
38, 35 - 73.x
2:25.7h
Will wait for FAT, however indoor PR and first race of last indoor season (Jan 2011) was 2:36. Seems like a reasonable goal this coming year will be sub 2:20 and maybe 2:18. At least that's what our coach says.
FAT 2:26.25 AG 85% Open = 1:58.9

C • 2:25 4

Walking 21:00 [1] 2.0 km (10:30 / km)

Quick round of the woods and back to bread making.

Stretching 15:00 [0]

Stick and roller on legs

Friday Dec 23, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)
(rest day)

After a feeble attempt by mother nature to scatter some snow flakes.

Stretching 5:00 [0]

Half-hearted effort but better than nothing.

Thursday Dec 22, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Staying mobile.
Legs willing a lite track session today, strides plus a couple of race pace 100/ 200s.

Jogging (MIT outdoor) 24:02 5.0 km (4:48 / km)

Pretty much a recovery run effort. Change of plans in that a) too nice outside and b) hams/ adductors a tad sore from yesterday so no indoor sprint work. Instead 1 mile warm up, drills then a magic mile of 100m strides (8x) around the bend at 20sec per 100 (aka mile pace) and jog straights and a mile plus to warm down.

Stretching 15:00 [0]

Stick and roller on legs. Loosened up nicely.

Wednesday Dec 21, 2011 #

Walking 16:00 [1] 1.5 km (10:40 / km)

getting going again.
Enjoyed last evenings workout with a group. Usually find intervals over 800m to be tedious, however the 6 and 8 lap parts of the set seemed much less painful than imagined- motivated but not distracted by myriad other runners doing their thing- anyhow good discipline to do this stuff. So I'll try and make these aerobic intervals part of the week with pure speed (eg 400m breakdowns) as another session - however plan is to stay healthy and unbroken!!
PFW then:
Today strength with Gary
Thursday track
Friday rest
Sat BU meet 800m

Spin warm up/down 15:00 [2] 6.6 km (2:16 / km)

resistance low , cadence up

Strength (arms, legs and core) 50:00 [3]

Solid workout with emphasis on agility/balance. 25/15/10 for L/A/C.

Tuesday Dec 20, 2011 #

Note
slept:5.0

Interesting day - up at 3am for a trans timezone call
Plan is track today and may join a group at Tufts tonite.

Walking 25:00 [1] 2.0 km (12:30 / km)

Jogging warm up/down 30:00 [2] 5.0 km (6:00 / km)

Before and after intervals plus drills and 8x50m strides

Running intervals (Tufts) 19:00 4.8 km (3:57 / km)

Joined the Mystic Valley runners for a distance workout. Somerville runners also there so maybe 60 people - despite numbers very well behaved crowd.
Up ladder 200, 400, 600, 800, 1200, 1600 @ 5k pace with half the distance as jog recovery. Focused on even pace (46-48 per 200) and went just fine as follows;
41 (oops), 1:32, 2:20, 3:10, 4:50, 6:27

C • ...well behaved crowd... 2

Monday Dec 19, 2011 #

Walking 15:00 [1] 1.5 km (10:00 / km)

Snow making conditions :-)

Spin warm up/down 18:00 [2] 8.25 km (2:11 / km)

All systems are go

Strength (arms and core) 30:00 [3]

3x15 routine plus hams and planks

Sunday Dec 18, 2011 #

Walking 42:00 [1] 3.0 km (14:00 / km)

Crunching through ice in the woods

Jogging (easy recovery) 31:18 [2] 5.0 km (6:16 / km)

Nice and easy on the treadmill watching Mantracker.

Stretching 5:00 [0]

Legs with roller.

Saturday Dec 17, 2011 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Cold but not raw.

Jogging warm up/down 20:00 [2] 3.0 km (6:40 / km)

Before, between and after track plus drills and 4x50m strides.

Stretching 15:00 [0]

Several go rounds with roller and stick.

Note

After some very sage advice from Roger Pierce master sprinter and coach extraordinaire, I bit the bullet and did the 2 events I pre entered. Essentially I felt mentally jaded from another stressful week-trick was to park that feeling and just do it-and I did.

Track race 1:00 [5] 0.4 km (2:30 / km)

Drew lane 2 in a predominant female heat. Got a good start thanks to Roger's admonishment. Split in 29.6, home in 31.1 for 60.7 (hand as FAT not synced up). So an indoor PR and inside AA AG STD of 62.0. Happy with that and it felt like a more honest effort vs last Sat. BU track is broader so turns are less tight so maybe that's why it's felt to be faster than HVD.
AG= 50.5, 85.4%.

C • 60.7 4

Track race 5:53 1.0 mi (5:53 / mi)

About 20 mins rest after 400 and took it out conservatively- felt more like 3k pace. 1/2 in 2:57 and home in 2:56 for 5:53.7 - very variable splits between 42 and 47!! with a last lap of 37. Had plenty left it seemed but just not responsive during mid 1/3. Ok for a first distance race of season. Splits later and next week the 800.
Splits as follows:
42.8 (209m), 43.7, 44.9, 45.7, 46.5, 47.4, 45.0, 37.7.

Friday Dec 16, 2011 #

Walking 12:00 [1] 1.0 km (12:00 / km)
(rest day)

Abbreviated

Thursday Dec 15, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)

'nuther day. Tempo maybe.

Jogging tempo (treadmill) 19:00 [2] 3.0 km (6:20 / km)

2k before and 1 after tempo ints.

Running intervals 12:00 [4] 3.0 km (4:00 / km)

Given track on Sat, broke this up into intervals at tempo pace so as not to fatigue out. 4x3min (750m) with 1 min recovery jog (150m). Felt OK and good to do some slightly longer intervals.

Note

Signed up for mile and 400m at BU on Saturday. Haven't raced the mile since June, so "nervous" about what to expect. Will aim for 40 sec per lap and see.

C • Mile 5

Stretching 10:00 [0]

Stick and roller on legs

Wednesday Dec 14, 2011 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Very balmy for Dec.

Spin warm up/down 15:00 [2] 7.5 km (2:00 / km)

Warm up the hips

Strength (Arms, legs and core) 45:00 [3]

Felt fresher today. Started with squats with and without weight on the Bosu ball (tough) then walking lunges with 30lb and so on. Finished with upper body and core (15min). Good session

Tuesday Dec 13, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Gearing up for another day- staying loose.

Jogging warm up/down 23:00 [2] 4.0 km (5:45 / km)

2k before and 2 after. plus drills and 4x50m strides.
Unlike others who are hardier than I (even running without pants!), I wimped for inside track :-)

Stretching 10:00 [0]

legs with roller

Track intervals (MIT indoor) 4:44 1.6 km (2:57 / km)

Planned an "easier" workout today and it felt easier. 2 sets of 800s as 300,200,300 rest then 200,400,200. Pace aim was 35-36 per 200m. Recovery of 200m within set and 400 easy walk (5-6 mins) between. Went nice and steady as follows:
53.8, 35.9, 54.2 (2:23.9, avg 200 = 36)
35.4, 71.7, 33.6 (2:19.7, avg 200 = 35)

Monday Dec 12, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Crisp and clear. PFW?
Spin
Track
KAS
Tempo
Rest
BU meet

Spin warm up/down 17:15 [2] 8.0 km (2:09 / km)

Stayin luz

Strength (arms and core) 30:00 [3]

3x15 with hams/gluts thrown in and finishing with planks

Sunday Dec 11, 2011 #

Walking 27:00 [1] 2.4 km (11:15 / km)

Crisp morning - more December like

Jogging (trail) 43:39 [3] 8.8 km (4:58 / km) +75m 4:45 / km

GBF XC outing- soft under foot.

Saturday Dec 10, 2011 #

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km)

Warm up for track plus drills, stretching and 4x50m strides.

Track race (Harvard meet) 1:03 [4] 0.4 km (2:37 / km)

Drew lane 6 (outside) in heat with college guys. Felt lethargic and didn't get a great start. Anyhow an indoor PR and not bad for first race of season in 1:03.27 and didn't finish last :-) (Jan 2011 1:04.03) No idea on splits but felt even. Bailed on 200 as time was marching on.
http://www.coolrunning.com/results/11/ma/Dec10_Har...

C • Gearing up 6

Note

HVD track known to be slow relative to BU, so expect to improve on time. Always a challenge to race on a Sat after a hard week at work / road trip/ BOD. Next week BU - so mile or 1/2 mile - undecided at this point.

Friday Dec 9, 2011 #

Jogging (easy) 23:59 [2] 4.0 km (6:00 / km)

Barely a trot but enough to keep loose.

Stretching 10:00 [0]

Roller on legs

Thursday Dec 8, 2011 #

Walking 30:00 [1] 2.7 km (11:07 / km)
(rest day)

Quick trot to Grand Central (RR stations are knide fun) - food market etc. Dry and crisp NYC morning.

Wednesday Dec 7, 2011 #

Walking 16:00 [1] 1.5 km (10:40 / km)

Wet

Spin warm up/down 10:30 [2] 5.0 km (2:06 / km)

Quick wu

Strength (arms, legs and core) 45:00 [3]

Another KAS with Gary- focusing on balance with less weight today.

Note

Chill out time on way to NYC by train as the countryside flies by. Pondering science, medicine and AP threads on NEOC.

Tuesday Dec 6, 2011 #

Walking 21:00 [1] 2.0 km (10:30 / km)

Heute ist es sehr angenehm ausserhalb.
Track on the plan for today:
100,200,300,400 up and down with shorter ones at 1/4M pace and longer at 1/2M pace with 200 recovery.

Jogging warm up/down 18:00 [2] 3.2 km (5:37 / km)

1mile before and 1 after track plus drills, stretches and 4x50m strides

Track intervals (MIT indoor) 5:50 2.0 km (2:55 / km)

100,200,300,400 up and 400,300,200,100 down @90%+ 200m recovery within set and 5 min between (100 recovery after the 100). Still cautious with power around turns. Second set was tougher but could have pushed the 300 more. Went as follows:
16.6, 32.6, 51.9, 73.9 (1k = 2:54.6, 200 avg = 34.9)
73.5, 53.5, 32.9, 15.2 (1k = 2:55.1, 200 avg = 35.0)
Actually went better than last week- slightly less tired.

Massage 1:00:00 [0]

Monthly tune up-no knots :-)

C • Knots 4