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Training Log Archive: Gswede

In the 7 days ending Apr 10, 2010:

activity # timemileskm+mload
  Running5 5:40:00 47.5(7:09) 76.44(4:27)148.2
  Orienteering1 1:38:49 7.03(14:03) 11.32(8:44)29.6
  Coreworkout3 1:15:0017.5
  Weight Training2 55:0011.0
  Total7 9:28:49 54.53 87.76206.3
averages - sleep:8.4

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Saturday Apr 10, 2010 #

Orienteering 1:23:49 [3] 8.1 km (10:21 / km)

Decent long course. I wasn't getting my good course feeling but when I finished it seemed like it turned out alot better than I was thinking.

Orienteering 15:00 [3] 2.0 mi (7:30 / mi)


Coreworkout 25:00 [3]

Core O'clock

Friday Apr 9, 2010 #

Running 1:10:00 [3] 9.5 mi (7:22 / mi)

Easy morning run at Duck pond. Really nice to have cooler temperatures after this heat wave. Felt alot better at the end of the run then I did at the beginning.

Thursday Apr 8, 2010 #

Running warm up/down 27:00 [3] 3.5 mi (7:43 / mi)

Warm up and cooldown for workout. Felt really good on the warmup.

Running intervals 23:00 [5] 3.4 mi (6:46 / mi)

Workout day.
This didn't turn out to be a good workout. The plan was 4x200 @34, 4x800@2:30, 2x400 @69.
The wind started picking up ALOT. On the homestretch it was gusting to about 30 mph with a constant of 20 mph. so it felt like I was running uphill on the flats. I tried to be a little ambitious and keep hitting my paces. If I had compromised a bit more it probably would've turned out better but I was stubborn.
1:19(This is where I pulled out because I was really struggling to do this 400 and I knew I was going to deathmarch the rest of it. Coach told me to leave it there so that's what I did)
I'm frustrated that I had to pull out of the workout but I can't give what I don't have. I really put the effort in but for some reason my body was not responding today. I felt good at the start but not at the end.

Possible reasons for hurting so bad:
1. I've been very busy lately so sleep has become a little harder to come by.
2. Allergies, pollen has been very very high lately.
3.Weight lifting, a new stress that I've picked up which I can actually feel in the workouts and daily runs. I think that I should pick this up at a time of year when I'm not doing workouts and racing but rather a base training phase.
4. Obviously, the wind. This made it very very difficult. I was surprised I was able to run into it at all and hit my paces. I feel the equivalent for an 800 with out this wind would've been 2:19-2:21. Very fast.
5. Heat and humidity, when I was running with the wind it took away the natural convection that I had so I started heating up fast. Not a good combo.
Can't control heat and wind. Will stop weight lifting until this summer. Hopefully this will also give me more time to sleep.

Wednesday Apr 7, 2010 #

Weight Training 30:00 [2]

1 set of 20 for the normal exercises.

Coreworkout 25:00 [2]

Core O'Clock. Delayed due to large amount of work last night

Tuesday Apr 6, 2010 #

Running warm up/down 22:00 [3] 2.9 mi (7:35 / mi)

Warm up and cool down with last 12 minutes barefoot.

Running intervals 48:00 [5] 7.1 mi (6:46 / mi)

Very very hard workout in the heat and wind today.
Workout was 10 minutes at threshold pace(5:28) 400 jog, 4x400 @ R (69) on 400 jog recovery 10 minutes @T 400 jog, 4x200 @R(34)
The 4's and 2's were easy in the heat but 10 minutes of threshold running in the heat today after a full winter was amazingly difficult. First ten minute segment I hit my pace no problem, second segment was a different story I fell off about by about 15 seconds which is pretty good considering the guy I was running with had to call it at 8:30 into the ten minutes. He started the interval leading it and couldn't hold the pace by 3 minutes in but he kept trying and then decided to stop that one early. Everybody was struggling today and a few guys had to stop the workout completely. I'm glad I finished it.
71(My slower times were mainly due to the guy I was running with being unable to hold the pace, he was doing his best so I let him try it out.)

Monday Apr 5, 2010 #

Running 1:00:00 [3] 8.3 mi (7:14 / mi)

Recovery run on the rail trail. Still feeling kinda crappy. Better than yesterday though. I took a map of East fork state park with me so I could get used to reading it while running. Worked pretty well actually as I got a lot better by the end of it than I was at the beginning.

Weight Training 25:00 [2]

Tried to stay away from the heavier weights and machines and just worked with the free weights putting in a lot of reps. Just one set of 20 for everything today.

Sunday Apr 4, 2010 #

Running long 1:30:00 [3] 12.8 mi (7:02 / mi)

For how crappy I was feeling this whole run I'm surprised I even ran this quickly. Legs felt pretty drained but no hip flexor soreness like last time so I figure it is from standing around all day. Either way it was a really beautiful day to do a long run. Lot's of fisherman out now that they've stocked the streams. Some of them looked a little iffy but I suppose they're allowed to enjoy the outdoors as much as I am.

Coreworkout 25:00 [2]

A very much delayed core workout. But I did it all the same.

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