Training Log Archive: mgb

I wasn't able to get out to Weston for the Ski-O today, so I ran the hilly route instead.

I had a good pace today, improving my best time on this route with 20 seconds.

Wobble board

Setting the streamers for the training.

Ian, Lori and sgb came out to do some Memory-O with only contours, swamps and impassable cliffs on the map. I had set 5 small courses all starting from the same place. You were allowed to read the map at the start, but then leave the map and execute the run without the map. Great for forcing you to simplify and training map memory.

I did run all five courses, but it was a little bit unfair since I had just streamered them.

It was snowing lightly and fairly cold.

No CSU Training today, so Ian and I went to Danahey to do some intervals instead. I felt bad that I couldn't be a better training partner for Ian for this as I am so far behind him when it comes to speed. I hope it wasn't a total waste of time for him. I have to get faster so I can keep up with the regular crew of CSU runners. On the positive side, it hasn't been two years since I started running again and I continually keep improving, so I have hope that I will be able to get there. We did a program of 4 x 1000m + 2 x 400m.

I messed up the timings, but trying to reconstruct from GPS:

1st: (1:33.7,1:41.8,51.7): 4:07.2
2nd: (1:37.9,1:44.6,52.3): 4:14.8
3rd: (1:38.3,1:44.9,53.8): 4:17
4th: (1:37.9,1:43.9,57.6): 4:19.4

I have done 10-15 seconds faster on the indoor track, so today was an expectionally slow day as well. I beleive this is part of the amount of mileage I have been adding lately. I have high hopes as I keep getting used to the higher mileage that the speed will keep improving as well.

The first 400m. Messed up start of clock. A few seconds should be added.

The last 400m. Time accurate, and the fastest.

Rest between intervals.

Wobble board.

Some easy running on treadmill.

plank, side plank, resistence ankle inversion, resistence ankle eversion, abdominal machine - 140 lbs, pec fly - 130 lbs, back fly - 100 lbs, assisted dip - 90 lbs, lat pull down - 100 lbs, lateral raise - 2x20 lbs, seated row - 80 lbs

Didn't have a specific goal pace today, but just wanted to go medium fast. Problem with the motivation today since it was dark, drizzling and I have done this route a million times.

An easier run. Felt pretty good after the weekend runs.

Step-up with knee raise, sit-ups, plank, push ups, lunges, resistence ankle inversion, resistence ankle eversion, wobble board, abdominal crunch, bridge, bicycle