Not very interesting stuff this week...
Sun- 11.3 (1:19:43)
Another good run with Folsom; still windy.
Mon-off
Tues- 8.3 (59:01)
Just tried to keep the pace decent.
Wed- 7.4 (52:23)
Went out the door with the intention of going easy and managed to for the first couple miles (7:50 1st mile).
Thurs-
Thursday, November 24, 2011
Friday, November 18, 2011
Reevaluation...11/13-11/19/11
I have change the plan for December. I am shooting for sub 22 at the first Frozen Foote instead of running the 5k at St. Lawrence. I think that this is a better plan in that it will still be competitive and offer me good race and without the worry of peaking (which I currently don't feel like I am doing) I can focus more on the Colton 10 miler in late January. The current plan is to do an abridged Daniels plan with 3 weeks devoted to each phase in the hopes of coming into the 10 miler feeling good.
Sun- 3up, 5x4min on/3min off, down for the rest (9.2 miles, 1:03:20)
I think that I should note that a lot of my reevaluation idea came from this workout. I started out feeling ok...not good, but decent. As soon as I tried to speed up my legs were dead. I had zero snap and 6:20-6:30 pace was all I could muster for my 4 minutes on. My HR agreed with the slow pace, but I just could run any faster. This was a very depressing day considering the rest I had last week.
Mon- easy 7.7 (53:46)
I don't know what happened between yesterday and today, but this is the first run I have had since the 10k that I have felt smooth and had some snap. I put a little effort into keeping the pace down, but not much.
Tues- off
Wed- easy 10 (1:10:16)
Similar story to Monday, feeling decent. Minimal effort for 7:02s and my HR agreed with an avg of 140bpm.
Thur- off
Fri- easy 8.3 (1:00:46)
Sat- moderate/tempo 10 (1:09:03)
Ran with Folsom and instead of a workout we decided to go ten and keep the pace uptempo. The first half was comfortable, the second was tempo. The pace actually slowed a bit in the second half, but the wind was tough.
Weekly Recap...
I managed to hit 45 miles this week and I am glad that my body is starting to recover a bit. I feel like I haven't lost any fitness, but don't necessarily have access to my top gears. I am going to try one more week of steady base work and then try some hill repeats.
Sun- 3up, 5x4min on/3min off, down for the rest (9.2 miles, 1:03:20)
I think that I should note that a lot of my reevaluation idea came from this workout. I started out feeling ok...not good, but decent. As soon as I tried to speed up my legs were dead. I had zero snap and 6:20-6:30 pace was all I could muster for my 4 minutes on. My HR agreed with the slow pace, but I just could run any faster. This was a very depressing day considering the rest I had last week.
Mon- easy 7.7 (53:46)
I don't know what happened between yesterday and today, but this is the first run I have had since the 10k that I have felt smooth and had some snap. I put a little effort into keeping the pace down, but not much.
Tues- off
Wed- easy 10 (1:10:16)
Similar story to Monday, feeling decent. Minimal effort for 7:02s and my HR agreed with an avg of 140bpm.
Thur- off
Fri- easy 8.3 (1:00:46)
Sat- moderate/tempo 10 (1:09:03)
Ran with Folsom and instead of a workout we decided to go ten and keep the pace uptempo. The first half was comfortable, the second was tempo. The pace actually slowed a bit in the second half, but the wind was tough.
Weekly Recap...
I managed to hit 45 miles this week and I am glad that my body is starting to recover a bit. I feel like I haven't lost any fitness, but don't necessarily have access to my top gears. I am going to try one more week of steady base work and then try some hill repeats.
Monday, November 7, 2011
Week 19...11/6-11/12/11
This week is the first week of the final phase. The few times that I have done the Daniels plan I have either broken myself or lost motivation. From what I can tell the workouts are a mix of interval, tempo, and repeat efforts with an obvious focus on races. I would like to keep the mileage up, but I'm not going to worry about it as long as I hit a minimum of 40mpw. With no race this weekend I will look to get a solid interval session in on Saturday.
Sun- 2 up, 35:21 10k KRRA Anniversary Run, 3 down
I went into today thinking if I can make it to 4 miles feeling decent I will be okay. Unfortunately this was at odds with my attempts to be more aggressive. The race went out quick as it did the last time I was up there, but I didn't want to loose contact with the leaders. There was a nice little pack of fit looking individuals rolling through the first km so I tucked in. Unfortunately this pack started to unravel around the 3k mark and I found myself in second. I hit the 5k in 17:18 and had an "oh shit" moment as I felt myself begin to unravel before the previously agreed upon 4 mile mark. I put my head down and kept cranking as the pace slipped in the middle miles. I managed to climb back on the horse a bit in the last 2k and finish the second half in one of the hardest 18:03 5ks I have ever run. It wasn't pretty, but I held on for second finishing about 1:40 behind the winner. The upside is I feel I have another 10 secs or so I can run a little more even.
Mon-off
Tues- easy 7.2 (52:33)
Wed-off
Thurs- "easy" 10 (1:12:57)
I had every intention of doing a workout today, but at mile 2 I knew it wasn't happening. I ended up just making an effort to make the pace legit. My legs were empty.
Fri- easy 8 (57:30)
This run went better than yesterday, but I think it was largely due to the mid morning nature of it. I still found myself working harder than I thought I should for such a pace.
Sat- off
Farm stuff...
Weekly Recap...
This week was rough. Tuesday wasn't great, but it seemed to go downhill from there. I spent the week exhausted and unmotivated. Every year the time change hits me like a ton of bricks. I did manage to get 37 miles in 4 days so I am viewing that as my silver lining.
Sun- 2 up, 35:21 10k KRRA Anniversary Run, 3 down
I went into today thinking if I can make it to 4 miles feeling decent I will be okay. Unfortunately this was at odds with my attempts to be more aggressive. The race went out quick as it did the last time I was up there, but I didn't want to loose contact with the leaders. There was a nice little pack of fit looking individuals rolling through the first km so I tucked in. Unfortunately this pack started to unravel around the 3k mark and I found myself in second. I hit the 5k in 17:18 and had an "oh shit" moment as I felt myself begin to unravel before the previously agreed upon 4 mile mark. I put my head down and kept cranking as the pace slipped in the middle miles. I managed to climb back on the horse a bit in the last 2k and finish the second half in one of the hardest 18:03 5ks I have ever run. It wasn't pretty, but I held on for second finishing about 1:40 behind the winner. The upside is I feel I have another 10 secs or so I can run a little more even.
Mon-off
Tues- easy 7.2 (52:33)
Wed-off
Thurs- "easy" 10 (1:12:57)
I had every intention of doing a workout today, but at mile 2 I knew it wasn't happening. I ended up just making an effort to make the pace legit. My legs were empty.
Fri- easy 8 (57:30)
This run went better than yesterday, but I think it was largely due to the mid morning nature of it. I still found myself working harder than I thought I should for such a pace.
Sat- off
Farm stuff...
Weekly Recap...
This week was rough. Tuesday wasn't great, but it seemed to go downhill from there. I spent the week exhausted and unmotivated. Every year the time change hits me like a ton of bricks. I did manage to get 37 miles in 4 days so I am viewing that as my silver lining.
Thursday, November 3, 2011
Week 18...10/30-11/5/11
I am hoping to hit 50 again this week, but I am becoming less concerned with quantity and more concerned with quality as move into the month of November. I do want to make sure that I stay above 40 right through the 5k, but what I really would like is a few good races. This weekend is a 10k in Kingston, ON and promises to be a good one. Its a Sunday race which is different, but it starts at 1pm which is nice temp wise. I got second two years ago, but according to results of other years my 35:13 should have had me 5th. Either way I am not likely to win and should have someone to work off.
Sun- easy 14.3 (1:45:01)
I had a very pleasant surprise when Lawton called yesterday and said they would be in town for the weekend. He was looking to for a run and when I told him my intentions were to go 14, god bless him, he didn't even blink . It was way better than last week and great to have company. This should be my last 14 miler in this cycle.
Mon- off
Tues-easy 7.2 (52:34)
Wed- 2up, 3x2mile tempo w/2 min rec, 2 down
I will start out saying this one sucked. I had originally intended to go a full 10k tempo on the Jingleville loop anticipating the last couple miles of it might start to feel like work. Instead it was a struggle from the beginning and I wasn't even hitting pace. At two miles I bagged that plan and settled on the above mentioned workout. As bad as I felt in the first one, the second and third were worse. The first one was slow, but the next two were pretty much where they were supposed to be. Ironically, the worse I felt, the faster I ran...
Splits: 12:30, 11:50, 11:43
Thurs- off
Fri- easy 7.2 (52:56)
Sat-
Sun- easy 14.3 (1:45:01)
I had a very pleasant surprise when Lawton called yesterday and said they would be in town for the weekend. He was looking to for a run and when I told him my intentions were to go 14, god bless him, he didn't even blink . It was way better than last week and great to have company. This should be my last 14 miler in this cycle.
Mon- off
Tues-easy 7.2 (52:34)
Wed- 2up, 3x2mile tempo w/2 min rec, 2 down
I will start out saying this one sucked. I had originally intended to go a full 10k tempo on the Jingleville loop anticipating the last couple miles of it might start to feel like work. Instead it was a struggle from the beginning and I wasn't even hitting pace. At two miles I bagged that plan and settled on the above mentioned workout. As bad as I felt in the first one, the second and third were worse. The first one was slow, but the next two were pretty much where they were supposed to be. Ironically, the worse I felt, the faster I ran...
Splits: 12:30, 11:50, 11:43
Thurs- off
Fri- easy 7.2 (52:56)
Sat-
Sunday, October 23, 2011
Week 17...10/23-10/29/11
The plan is back up to 50+ this week. As Jess is on the committee for Claxton-Hepburn's "Skeleton Scamper" Halloween 5k in Ogdensburg I am under obligation to attend. That is going to count as my interval effort this week so I am going to shift my tempo work to mid week. I am hoping for something in the low 17s this weekend to validate my fitness.
Sun- "easy" 14 (1:42:55)
This was my first solo 14 in quite some time. Right out of the gate I knew it wasn't going to be a great run. I could feel yesterday in my legs, but I managed to run the second half faster and was pleasantly surprised that my avg HR wasn't as high as I thought it was going to be.
Mon- easy 6.3 (46:24)
Was not looking forward to this as it poured rain all the way home from work. I did manage to find a dry spell and had a pretty decent run.
Tues- 2up, 18:00 5k tempo, 2 down
For not looking forward to this it went surprisingly well. I tried to keep it a little more conservative in the first mile this week and ran a little too easy according to my HR. I picked it up a little in the second mile and was still well within "legal limits". I did break the rules a bit in the third mile, but not until the last 200m and even then my HR only hit 165. Overall I ran 18 flat with an average HR of 158 which is 2bpm lower than last week.
Splits: 5:53, 5:48, 5:41, 38
Mon- easy 6.3 (46:24)
Was not looking forward to this as it poured rain all the way home from work. I did manage to find a dry spell and had a pretty decent run.
Tues- 2up, 18:00 5k tempo, 2 down
For not looking forward to this it went surprisingly well. I tried to keep it a little more conservative in the first mile this week and ran a little too easy according to my HR. I picked it up a little in the second mile and was still well within "legal limits". I did break the rules a bit in the third mile, but not until the last 200m and even then my HR only hit 165. Overall I ran 18 flat with an average HR of 158 which is 2bpm lower than last week.
Splits: 5:53, 5:48, 5:41, 38
Wed- off
Thurs- easy 7.2 (53:30)
Fri- easy 6.5 (48:00)
Sat- 2up, 16:59 5k, 4 down
This was a brand new race that the Hospital is trying to put on each year and as such was a learning experience for many of the folks involved. Saying that I have to say it went very well for a new race. Jess asked me to mark the course, but there were some last minute changes to the route. Instead of taking a great walking trail along the river that was currently under construction and not finished, we were to run through downtown Odgdensburg. With the help from the police and it being Saturday morning, it turned out fairly well. As I was marking the course I could just see having to wait for a red light to cross the street. The only other minor issue was the start/finish archway. Because I was told it was going up I marked the start/finish, but didn't make a line... Normally this wouldn't be an issue, but when the arch goes up 5 meters behind the finish ones official time get recorded as a 17:01. My watch said 16:59.5 so I am going with that and look forward to a bigger race to prove it is legit. I know I can run faster.
Splits: 5:40, 5:23, 5:21, 35
Weekly Recap...
I have to say that I am very happy with this week. I hit 51 miles in 6 days with a good mid week tempo. On Saturday I was shooting for something in the 17:15 range and broke 17 even if it was barely. The best part about Saturdays outing was that I did it alone. I lead start to finish and when I crossed the line it felt more like a good hard workout and less like a race. It makes me think that a low 35 minute 10k next weekend in Kingston is a real possibility.
Thurs- easy 7.2 (53:30)
Fri- easy 6.5 (48:00)
Sat- 2up, 16:59 5k, 4 down
This was a brand new race that the Hospital is trying to put on each year and as such was a learning experience for many of the folks involved. Saying that I have to say it went very well for a new race. Jess asked me to mark the course, but there were some last minute changes to the route. Instead of taking a great walking trail along the river that was currently under construction and not finished, we were to run through downtown Odgdensburg. With the help from the police and it being Saturday morning, it turned out fairly well. As I was marking the course I could just see having to wait for a red light to cross the street. The only other minor issue was the start/finish archway. Because I was told it was going up I marked the start/finish, but didn't make a line... Normally this wouldn't be an issue, but when the arch goes up 5 meters behind the finish ones official time get recorded as a 17:01. My watch said 16:59.5 so I am going with that and look forward to a bigger race to prove it is legit. I know I can run faster.
Splits: 5:40, 5:23, 5:21, 35
Weekly Recap...
I have to say that I am very happy with this week. I hit 51 miles in 6 days with a good mid week tempo. On Saturday I was shooting for something in the 17:15 range and broke 17 even if it was barely. The best part about Saturdays outing was that I did it alone. I lead start to finish and when I crossed the line it felt more like a good hard workout and less like a race. It makes me think that a low 35 minute 10k next weekend in Kingston is a real possibility.
Saturday, October 22, 2011
Week 16...10/16-10/22/11
It is kind of pointless to write weekly goals for a week that has already been run, so here it is...
Sun-easy 7.2 (53:25)
The plan was to run long tomorrow because the weather was supposed to be better.
Mon- off
Exhausted and felt like shit for the better part of the day. Oh, and by the way, the weather still sucked...
Tues- easy 7.2 (53:41)
Thought about going longer today, but my hamstring has been tweaked a bit lately and was acting up. Still tired.
Wed- off
My right hamstring has a definite knot in it. Spent the evening working it out.
Thurs- 2up, 18:14 tempo 5k, 2down
At this point in the week I need a workout. Ike called and said that he was tied up at home and couldn't run today so I swapped the midweek and the Saturday workout. The Daniels plan calls for some longer tempo work in phase 3 so I thought I would see where I was for a 5k at threshold on the track. I also thought this might be a little gentler on my hamstring (which went away during the warm up). I felt solid for the whole effort and it was actually difficult to keep it in check for the last mile. I managed to keep the average HR at 160bpm and hit mile splits of 5:47, 5:52, 5:54. Which leaves me wondering where I am when I loosen the reigns...
Fri- easy 7.1 (53:02)
Sat- 2+up, 4x1200@I pace w/800jog rec, 2+down
Ike's got a nagging injury and decided to run easy instead. With two days off, I really didn't want the quality to suffer like the mileage has this week so I needed to get the intervals done. I went out a little quick on the first one as always, but settled in after a lap. The second one was a little tougher and I was definitely missing Ike on number three. Now after three I was pretty happy, but had conversations I've had over the last week with both Ike and Folsom floating around in my head. My legs were a bit fried going into number 4, but I wanted to push the envelope a bit. I max out around 180bpm so anything 170+ is decidedly uncomfortable. I managed to hit 170 just before 400m on the last interval and by 600 I was at 173-174bpm. We will see what this translates to next weekend.
splits: 4:01, 4:00, 4:01, 4:00
Weekly Recap...
While the mileage was down, the quality didn't suffer. It is always nice to have people around to remind me that in the long run this is probably not a bad thing. Two more weeks of intervals and then on to the final phase.
Sun-easy 7.2 (53:25)
The plan was to run long tomorrow because the weather was supposed to be better.
Mon- off
Exhausted and felt like shit for the better part of the day. Oh, and by the way, the weather still sucked...
Tues- easy 7.2 (53:41)
Thought about going longer today, but my hamstring has been tweaked a bit lately and was acting up. Still tired.
Wed- off
My right hamstring has a definite knot in it. Spent the evening working it out.
Thurs- 2up, 18:14 tempo 5k, 2down
At this point in the week I need a workout. Ike called and said that he was tied up at home and couldn't run today so I swapped the midweek and the Saturday workout. The Daniels plan calls for some longer tempo work in phase 3 so I thought I would see where I was for a 5k at threshold on the track. I also thought this might be a little gentler on my hamstring (which went away during the warm up). I felt solid for the whole effort and it was actually difficult to keep it in check for the last mile. I managed to keep the average HR at 160bpm and hit mile splits of 5:47, 5:52, 5:54. Which leaves me wondering where I am when I loosen the reigns...
Fri- easy 7.1 (53:02)
Sat- 2+up, 4x1200@I pace w/800jog rec, 2+down
Ike's got a nagging injury and decided to run easy instead. With two days off, I really didn't want the quality to suffer like the mileage has this week so I needed to get the intervals done. I went out a little quick on the first one as always, but settled in after a lap. The second one was a little tougher and I was definitely missing Ike on number three. Now after three I was pretty happy, but had conversations I've had over the last week with both Ike and Folsom floating around in my head. My legs were a bit fried going into number 4, but I wanted to push the envelope a bit. I max out around 180bpm so anything 170+ is decidedly uncomfortable. I managed to hit 170 just before 400m on the last interval and by 600 I was at 173-174bpm. We will see what this translates to next weekend.
splits: 4:01, 4:00, 4:01, 4:00
Weekly Recap...
While the mileage was down, the quality didn't suffer. It is always nice to have people around to remind me that in the long run this is probably not a bad thing. Two more weeks of intervals and then on to the final phase.
Sunday, October 16, 2011
week 15...10/9-10/15/11
This week I am just trying to keep things on track. The mileage goal is still the same; keep it over 50. I am excited about the prospect of being on the track for intervals this week. When we started this interval phase we figured we would do two weeks on the hills and then check our progress on the track. I, as anyone who has ever run with me know, a huge fan of the track.
Sun- easy 13 (1:37:30)
This one felt way better than expected after yesterdays 10k. The great weather didn't hurt.
Mon- easy 7.2 (53:03)
Meant to go 5, but got flagged by Mr. VandeWater and asked to help with a home meet tomorrow so I decided to go a little longer not know if I would get a run in.
Tues- off
Wed- 2up, 4x1200m with 800rec jog, 1 down
This was just what I needed after last weekend. With the hill repeats of the last couple weeks we only had a rough idea of our target pace. I was shooting for around 4-4:05 with Ike about 3-5 sec faster. Once we got going they were tough, but not the struggle to hold on I remember. I managed to hit the times, feel smooth, and have my HR exactly where it was supposed to be. I also wanted to get a 4th one this week, which despite being a little harder, was still in control and ended up being my fastest.
1200s: 4:05, 4:02, 4:03, 4:00
Thurs-easy 7 (52:26)
This one sucked. It was dark, rainy, and my legs did not want to go. I struggled the whole run to get my HR up and the pace down.
Fri-easy 7(52:32)
This one was better in the respect that I didn't struggle to get my HR up and my legs weren't so heavy. It still felt slow. Hurray for two day lag...
Sat- 2 up, 8, 4, 4,8, 4, 4, 8 with 400jog/full rec, 2 down
We were NOT excited about this one. I woke up to a downpour and 48 degrees. I kept pondering my wisdom of a 7:30 repeat session. As I was pondering however a thought occurred to me, "I could be running a marathon this morning", and all negative thoughts disappeared. Ike showed up and we managed to at least find a window in the rain to start the warm up. After strides it went back and forth between sprinkles and a steady rain for the rest of the workout. The silver lining was that the wind didn't hit 20+ mph until after we were done.
splits :2:35, 76, 75, 2:33, 76, 74, 2:31
Weekly Recap...
I hit 51 on 6 days which I am happy with. I also got two quality sessions in with some longer repeats on Saturday. With the faster pace of a 5k in December I wanted the 800s to see how longer/faster was going to feel and so far I am satisfied with the result. I also wanted to say my hat is off to Folsom in his first marathon. I would also like to add that in light of his description, I will stick to my 10ks...
Sun- easy 13 (1:37:30)
This one felt way better than expected after yesterdays 10k. The great weather didn't hurt.
Mon- easy 7.2 (53:03)
Meant to go 5, but got flagged by Mr. VandeWater and asked to help with a home meet tomorrow so I decided to go a little longer not know if I would get a run in.
Tues- off
Wed- 2up, 4x1200m with 800rec jog, 1 down
This was just what I needed after last weekend. With the hill repeats of the last couple weeks we only had a rough idea of our target pace. I was shooting for around 4-4:05 with Ike about 3-5 sec faster. Once we got going they were tough, but not the struggle to hold on I remember. I managed to hit the times, feel smooth, and have my HR exactly where it was supposed to be. I also wanted to get a 4th one this week, which despite being a little harder, was still in control and ended up being my fastest.
1200s: 4:05, 4:02, 4:03, 4:00
Thurs-easy 7 (52:26)
This one sucked. It was dark, rainy, and my legs did not want to go. I struggled the whole run to get my HR up and the pace down.
Fri-easy 7(52:32)
This one was better in the respect that I didn't struggle to get my HR up and my legs weren't so heavy. It still felt slow. Hurray for two day lag...
Sat- 2 up, 8, 4, 4,8, 4, 4, 8 with 400jog/full rec, 2 down
We were NOT excited about this one. I woke up to a downpour and 48 degrees. I kept pondering my wisdom of a 7:30 repeat session. As I was pondering however a thought occurred to me, "I could be running a marathon this morning", and all negative thoughts disappeared. Ike showed up and we managed to at least find a window in the rain to start the warm up. After strides it went back and forth between sprinkles and a steady rain for the rest of the workout. The silver lining was that the wind didn't hit 20+ mph until after we were done.
splits :2:35, 76, 75, 2:33, 76, 74, 2:31
Weekly Recap...
I hit 51 on 6 days which I am happy with. I also got two quality sessions in with some longer repeats on Saturday. With the faster pace of a 5k in December I wanted the 800s to see how longer/faster was going to feel and so far I am satisfied with the result. I also wanted to say my hat is off to Folsom in his first marathon. I would also like to add that in light of his description, I will stick to my 10ks...
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