Training Log Archive: BPIn the 7 days ending Jun 23, 2011:
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Thursday Jun 23, 2011 #
Event: Park-o chase sprint run-off
Walking 22:00 [1] 2.0 km (11:00 / km)
Rain please go away
Realized that to have a new training plan I need to establish some goals - so here's one; go under 2:20 for 800m. Have maybe 2-3 races at this distance left over summer and would need to fine tune speed for say a 68, 70 combo. Then I'm conflicted as to focus on 400 or 1500 - require different approaches. Come August I'll switch back to longer intervals (800/1000) and tempo runs for distance (ie 5k) and for O.
Realized that to have a new training plan I need to establish some goals - so here's one; go under 2:20 for 800m. Have maybe 2-3 races at this distance left over summer and would need to fine tune speed for say a 68, 70 combo. Then I'm conflicted as to focus on 400 or 1500 - require different approaches. Come August I'll switch back to longer intervals (800/1000) and tempo runs for distance (ie 5k) and for O.
Jogging warm up/down 8:00 [2] 1.2 km (6:40 / km) +40m 5:43 / km
Jog up to start
6 PM
Orienteering 25:16 [4] 3.3 km (7:39 / km) +98m 6:40 / km
Prospect Hill Park O final and nice course courtesy of Alex. Rain and mist. Running well till 8- then glasses starting fogging and by 11 it was dark under the tree canopy and all I could see were greyish blurs that looked like boulders! Dropped 15sec offline on 9 and about 1.30 at 11 (tactical error should have followed Alex whom I'd caught at 10!), basically couldn't read map at that stage. to finish i blindly ran in general direction (downhillish!)
Quick SAR outing (dark wet and slippery out there tonite) after finish to look for someone who hadn't returned - false alarm and they showed up intact
NB forgot to hit split for control #5
Quick SAR outing (dark wet and slippery out there tonite) after finish to look for someone who hadn't returned - false alarm and they showed up intact
NB forgot to hit split for control #5
Wednesday Jun 22, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Have to get a new training plan together.
In the meantime signed up for 1500 / 400 double at MIT this Sunday.
In the meantime signed up for 1500 / 400 double at MIT this Sunday.
Jogging warm up/down 20:15 [2] 3.2 km (6:20 / km)
New treadlies at the gym with virtual terrain option- today i jogged through the Berner Oberland :-)
Strength (legs and core) 30:00 [2]
Cut back intensity and number today to 3x12 with lunges/squats/gluts/hams and core
Tuesday Jun 21, 2011 #
Walking 20:00 [1] 2.0 km (10:00 / km)
Physically feel fine- mood- somber /muted not sure why.
Track today 600 repeats
Track today 600 repeats
Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)
Before and after track with strides 4x50m
Stretching 10:00 [0]
Legs and massage tonite
Massage 1:00:00 [0]
Slightly delayed monthly work over. Felt good.
12 PM
Track intervals (MIT) 7:57 2.4 km (3:19 / km)
Temp in mid 80s - felt warm to hot on track. Plan was 4x600 at mile pace (41 per 200). Legs just didn't feel springy and it was hard to push mentally- so failed the HTFU exercise today. Ended up with 2x600 and 3x400 with 200m walk between as follows:
600 in 2:02
600 in 2:05
400 in 79
400 in 76
400 in 75
May be getting a bit jaded mid season so will notch back next few days.
600 in 2:02
600 in 2:05
400 in 79
400 in 76
400 in 75
May be getting a bit jaded mid season so will notch back next few days.
Monday Jun 20, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Gorgeous out again
Spin warm up/down 23:30 [2] 11.0 km (2:08 / km)
easy effort
Strength (arms and core) 30:00 [3]
usual 3x15 plus ham curls.
Sunday Jun 19, 2011 #
Walking 28:00 [1] 2.4 km (11:40 / km)
Berner biz.
Note
Reflections a year on from first Masters track meets in 2010 and a few things to note:
1. No injuries in 2011 (touch wood)
2. Four Masters* PRs from 400-1500/mile and two All American Std.
3. 800m time 5sec improved and mile 13 sec improved - so speed and endurance improvements. 400m in 61 isn't too bad either.
4. Weight down 10lbs (thanks to covert L&F operation and protein bars)
and 5) my Orienteering is better- at least more measured / consistent.
* >50 age group is Seniors category (veterans >60) :-)
New MIT meet added June 26
http://www.usatfne.org/track/entry/2011-mitpv.pdf
1. No injuries in 2011 (touch wood)
2. Four Masters* PRs from 400-1500/mile and two All American Std.
3. 800m time 5sec improved and mile 13 sec improved - so speed and endurance improvements. 400m in 61 isn't too bad either.
4. Weight down 10lbs (thanks to covert L&F operation and protein bars)
and 5) my Orienteering is better- at least more measured / consistent.
* >50 age group is Seniors category (veterans >60) :-)
New MIT meet added June 26
http://www.usatfne.org/track/entry/2011-mitpv.pdf
Walking 20:00 [1] 2.0 km (10:00 / km)
Very pleasant evening stroll.
9 AM
Jogging (longish run!!) 54:34 10.0 km (5:27 / km) +70m 5:16 / km
Mellow run and pleasantly warm- out along Otter side trail and Old Morse Road- lots of nice shade.
C • A 2
Saturday Jun 18, 2011 #
Walking 28:00 [1] 2.5 km (11:12 / km)
Mental freewheel morning
10 AM
Running (cross country) 29:18 6.01 km (4:53 / km) +78m 4:35 / km
USATF XC course at GBF for a change of outlook. Nominal 6k, FR= 5.8 (split) and OCAD 6.05k. Easy run and mentally it was, however legs felt good so pace was faster than planned. Reflecting on yesterday, probably only raced 600m of the mile last night first 200 and last 400- umm! Pretty much cruised first 1k in 3:38, so had a fiar bit in the tank physically- but mentally push was not there.
Looks like I ran an extra 250m, around northern field, compared to race map, so course runs short but apparently is certified (I'd say its 5.75k). Anyhow Aug 27th in next running of this course as the Chamberas 6k XC. Might have to sign up.
Looks like I ran an extra 250m, around northern field, compared to race map, so course runs short but apparently is certified (I'd say its 5.75k). Anyhow Aug 27th in next running of this course as the Chamberas 6k XC. Might have to sign up.
Friday Jun 17, 2011 #
Event: Adrian Martinez Classic
Stretching 20:00 [0]
legs with stick and foam roller
Jogging warm up/down 20:00 [2] 3.2 km (6:15 / km)
With strides and drills
Track race 5:42 1.0 mi (5:42 / mi)
AM Classic, reasonable conditions (69 deg somewhat humid breeze down back straight). Legs OK but mentally jaded going in- end of long work week. Reasonable effort and faster than last year by 13 sec but fell short of expectations (5:30 ish)- didn't push hard enough in 3rd lap and had too much left for final 200 sprint. Finished 11/18 in large masters M40+ field with top 3 under 5 mins- 2nd M55. Time 5:42.98 (AG 79% open 4:43- so well off peak open age time). Splits as follows:
409 in 85 (Ok start)
400 in 86 (800 in 2:48, 2 laps in 2:51)
400 in 89 (really got to push harder on this lap)
400 in 82 (picked up a place in last 150m)
http://www.coolrunning.com/results/11/ma/Jun17_3rd...
409 in 85 (Ok start)
400 in 86 (800 in 2:48, 2 laps in 2:51)
400 in 89 (really got to push harder on this lap)
400 in 82 (picked up a place in last 150m)
http://www.coolrunning.com/results/11/ma/Jun17_3rd...