Training Log Archive: BPIn the 7 days ending Jul 10, 2010:
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Saturday Jul 10, 2010 #
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
Between rain squalls and torrential downpour at UMass Lowell track. 6x50m strides on infield. Right calf was tight but fortunately eased up with kneading.
Stretching 20:00 [0]
Static and dynamic - roller on calves
Note
Age Graded result for 2:28 is 83% and open = 2:01 - so definitely head room to improve based on open age PR (many moons ago and nicely under 2 mins).
2 PM
Track race 2:28 0.8 km (3:05 / km)
Bay State Games - as Lance would say a good day at the office - despite the weather conditions- hot and damp. Ran pretty even splits (first 200 in 37.xx) 1:14.5, 1:13.9 for 2:28.45 - goal of sub 2:30 achieved. Started in outside lane- about 11 in final, got a good position and held pace with up tempo on last bend. Good enough for bronze in the 40-60 age group (they're generous with age categories :-) anyhow unofficially 1st in over 50). Happy with that outing and new goal is a sub 2:25 this summer.
http://www.baystategames.org/html/bsgwww/pdf/Summe...
http://www.baystategames.org/html/bsgwww/pdf/Summe...
Friday Jul 9, 2010 #
Walking 50:00 [1] 5.0 km (10:00 / km)
Wedding anniversary day- so half day off work and trip to Rockport.
Thursday Jul 8, 2010 #
7 AM
Walking 16:00 [1] 1.0 mi (16:00 / mi)
(rest day)
No time today and all day meetings so will call this a rest day.
Wednesday Jul 7, 2010 #
Walking 20:00 [1] 1.5 mi (13:20 / mi)
A tad cooler today.
Note
PFW: upper body strength /core and spin today, light run /strides Thursday, Friday rest day. Saturday, Bay State games.
Strength (strength) 30:00 [3]
Arms and core, followed by stretching
Strength (spin) 26:15 [2] 8.0 mi (3:17 / mi)
Easy effort watching TDF highlights
Tuesday Jul 6, 2010 #
Note
Thinking about pacing for 800 on weekend- haven't run one competively since 2000; so will shoot for 36-37s for first lap around 1:13, second 37, ?.
Note
Beauty of AP is that you can look back and compare notes on training- so this time last year (7/10/09) the 8x200 was:
[34, 34,35, 36 (wind), 35, 34, 38 (lost focus), 34 for 4:40 total]
Last week range was 34-31 for 4:25. So looks like progress.
Last year ran a 63 400m with bad pacing- familiar theme when you don't do enough of these - so should aim for 60-61 in next few weeks.
Calf injury now a relic of the last few months (should have been more conservative in beginning) and using discretion.
NB was doing more technical training this time last year for WMOC - note to do more before fall O season.
[34, 34,35, 36 (wind), 35, 34, 38 (lost focus), 34 for 4:40 total]
Last week range was 34-31 for 4:25. So looks like progress.
Last year ran a 63 400m with bad pacing- familiar theme when you don't do enough of these - so should aim for 60-61 in next few weeks.
Calf injury now a relic of the last few months (should have been more conservative in beginning) and using discretion.
NB was doing more technical training this time last year for WMOC - note to do more before fall O season.
7 AM
Walking 24:00 [1] 1.5 mi (16:00 / mi)
Definitely a scorcher on the way today
12 PM
Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
Before tempo.
Running tempo 17:44 4.0 km (4:26 / km)
Wanted some "intensity" but not regular 5k so as to save legs for end of week. 4k at around threshold seemed to be just right and could have done more- a good feeling!
8 PM
Massage (monthly tune up) 1:00:00 [0]
No kinks or knots - despite sitting on a disabled train at Waltham for an hour last night- don't we love the MBTA- old track, aging locos and cars- what more to say.
Monday Jul 5, 2010 #
8 AM
Running (trail / road) 57:41 [3] 10.0 km (5:46 / km) +57m 5:36 / km
Linking trails, past BL's old place, into Chelmsford part of bog, out to Otter Slide trail and then the old cart road to Carlisle center and kinda back- some road. Already warm to hot and glad I took some water.
Sunday Jul 4, 2010 #
Note
Realized that time was slipping away from me with only 2-3 weekends free mostly before end July to get map updated and courses planned for NOD, as August a wash business wise, jury duty and vacation plans. So got out there and made corrections. Will use 1:5000 and given "urban feel" of central areas would like to do this to ISSOM 2007 stds. Anyhow that's the plan for now.
8 AM
Walking 26:00 [1] 2.4 km (10:50 / km)
Quick out with doggie #1 before it got too warm.
10 AM
Fieldchecking 1:59:00 [1] *** 6.4 km (18:36 / km)
Mapping updates at GBSF and looking for sprint course options. Getting warm out.