This week is a planned down week in an effort to get my legs back under me after RTB. I am not nearly as broken as I was after 100 on 100, but I am anticipating some fatigue.
Sun- off
Mon- easy 5 (38:16)
Tues-off
Wed- easy 6.5 (48:36)
Thurs- off
Fri- easy 6.5(48:44)
The last couple runs I have been hitting the paces with my HR avg where it should be, but it does not feel smooth. I have been draggin' ass all week and my legs are still heavy.
Sat- easy 8 (59:23)
Weekly Recap...
I thought that the low mileage and the every other day plan would hasten my recovery and allow me to start feeling good again, but by it is Saturday and I am still feeling last weekend. I am shocked, however, to note that even after a 26 mile week I have had my first peek at a weight that is under 160lbs.
Saturday, September 24, 2011
Tuesday, September 20, 2011
Week 12...9/11-9/17/11
This week is Reach the Beach and we finally have a full team. With Lawton not in the mix I have traditionally run leg 1. This year with Hurricane Irene, there have been a lot of last minute tweaks and changes to itinerary and course. With a bridge under repair it will be interesting. As for mileage I am shooting for low 50s again with an early week repeat session.
Monday- off
Tues- 1.5 up, 5x200, 200, 400 with equal jog/full rec@R pace, 1 down
This one was another perfect workout. I was thinking 37s and 77s, but we quickly found a rhythm of 36s and 75s finding it difficult to not go faster. It was windy down the back stretch which made these times even more satisfying.
Wed- off
Thurs- easy 5 (35:55)
Fri/Sat- RTB leg 8 (22.5 miles)
Weekly Recap...
I hit 51 miles in 5 days with the 24 total I ran in NH. It was the second time I have run leg 8 and the first time was not pretty. This time I ran it perfectly. While I am at fault for always wishing it was a little faster, it took me 6 years to put together an RTB that felt strong through all three legs. I am very encouraged heading into the next Daniels phase.
Monday- off
Tues- 1.5 up, 5x200, 200, 400 with equal jog/full rec@R pace, 1 down
This one was another perfect workout. I was thinking 37s and 77s, but we quickly found a rhythm of 36s and 75s finding it difficult to not go faster. It was windy down the back stretch which made these times even more satisfying.
Wed- off
Thurs- easy 5 (35:55)
Fri/Sat- RTB leg 8 (22.5 miles)
Weekly Recap...
I hit 51 miles in 5 days with the 24 total I ran in NH. It was the second time I have run leg 8 and the first time was not pretty. This time I ran it perfectly. While I am at fault for always wishing it was a little faster, it took me 6 years to put together an RTB that felt strong through all three legs. I am very encouraged heading into the next Daniels phase.
Sunday, September 18, 2011
Reach the Beach 2011
I have to start off by saying that I was definitely going into this year with more of a neutral energy than in years past. In the weeks leading up to RTB i was pretty disappointed in the fact that from all of the members we've had on two full teams in the past, that we couldn't easily find 12 people that would commit to the weekend. But after last year I found myself wondering if I really had another one in me. With that question in the back of my head I was off to Burlington to catch the Van to the start line.
Almost immediately upon meeting up with the other folks who were new to the team (all 8 of them) I started to feel that excitement that had been waning a bit for me over the last couple years. These folks had signed on to something that looked both exciting and challenging with only our word that is was worth it as any real proof. In the end I have to say that maybe the energy of some new blood was what made the difference, but it was one of my more memorable RTBs since the first one and I am very happy to have been a part of the team. What started as an obligation turned into something I would have been very sorry to have missed.
Recaps for my three legs of runner 8
Leg 1...6.61 miles at about 8:30pm
I was glad that I had run this leg in 2008 and had written something down. This leg was a flat as I had logged and it was very hard to keep it in check. I decided that the best way to make it through all three legs was to keep the HR in the mid 150s and I managed to do that and average 6:12s with ease.
Leg 2...9.23 miles at about 4:30am
I had some difficulty waking up for this one and looking back I am not sure I did until a couple miles into it. This was the leg that I was most concerned about as it climbs for about 5.5 miles before dropping down the other side. I remembered it being a steady climb, but once I was going it actually rolled a bit as it climbed and as it was I managed to avg 7s through the first 5 miles. Unlike the last time I ran this I actually had something to work with on the way down rolling 6,6,6:20 for the last three miles. I ended up averaging 6:31s.
Leg3...6.69 miles at about 12:30pm
This was the leg that had me in the most disbelief. I don't think that I have had an RTB yet that I have had much left in the last leg. This time around I was was ready to go. I thought I could avg 6:15-6:20, but I decided to watch the HR and see what that had me running. This leg had a bit of a climb to mile 3 and then downhill for most of the second half. By mile three I was averaging 6:08 and aside from the 5:40 off the back of the hill managed to be just over 6 minutes for the rest of the leg. I definitely left it all there because I started kicking a little early because I couldn't remember if the leg was 6.4 or 6.7. I ended up averaging 6:02 for my best leg of the relay.
Again, I really hate to sound all hokey and sentimental, but this was an awesome year and I really am looking forward to next year when we can hopefully get a few of the old faces back with a few of the new.
For a link to the St. Lawrence Alumni All-Starz Blog click here.
Almost immediately upon meeting up with the other folks who were new to the team (all 8 of them) I started to feel that excitement that had been waning a bit for me over the last couple years. These folks had signed on to something that looked both exciting and challenging with only our word that is was worth it as any real proof. In the end I have to say that maybe the energy of some new blood was what made the difference, but it was one of my more memorable RTBs since the first one and I am very happy to have been a part of the team. What started as an obligation turned into something I would have been very sorry to have missed.
Recaps for my three legs of runner 8
Leg 1...6.61 miles at about 8:30pm
I was glad that I had run this leg in 2008 and had written something down. This leg was a flat as I had logged and it was very hard to keep it in check. I decided that the best way to make it through all three legs was to keep the HR in the mid 150s and I managed to do that and average 6:12s with ease.
Leg 2...9.23 miles at about 4:30am
I had some difficulty waking up for this one and looking back I am not sure I did until a couple miles into it. This was the leg that I was most concerned about as it climbs for about 5.5 miles before dropping down the other side. I remembered it being a steady climb, but once I was going it actually rolled a bit as it climbed and as it was I managed to avg 7s through the first 5 miles. Unlike the last time I ran this I actually had something to work with on the way down rolling 6,6,6:20 for the last three miles. I ended up averaging 6:31s.
Leg3...6.69 miles at about 12:30pm
This was the leg that had me in the most disbelief. I don't think that I have had an RTB yet that I have had much left in the last leg. This time around I was was ready to go. I thought I could avg 6:15-6:20, but I decided to watch the HR and see what that had me running. This leg had a bit of a climb to mile 3 and then downhill for most of the second half. By mile three I was averaging 6:08 and aside from the 5:40 off the back of the hill managed to be just over 6 minutes for the rest of the leg. I definitely left it all there because I started kicking a little early because I couldn't remember if the leg was 6.4 or 6.7. I ended up averaging 6:02 for my best leg of the relay.
Again, I really hate to sound all hokey and sentimental, but this was an awesome year and I really am looking forward to next year when we can hopefully get a few of the old faces back with a few of the new.
For a link to the St. Lawrence Alumni All-Starz Blog click here.
Monday, September 5, 2011
Week 11...9/-9/10/11
I am hoping for another week in the low 50s, but the late week 5 milers will have to be a bit longer as I will be doing it in 6 days. With two weeks left before we switch to intervals I would like to get one more hill session in mid week and definitely some cruise intervals Saturday to see how some 5:58s feel.
Sun-off
Mon- easy 13 (1:36:36)
This was almost the exact same run we had two weeks ago from the overcast skies to the time to the avg HR. It felt subjectively easier and again felt I could have run further.
Tues-easy 7 (52:22)
Wed- 2.4 up, 8x400m hills, 2.1 down
I averaged 85 on these and actually felt worse this week. With 86s last week I will call that progress.
Thurs- easy 5 (37:00)
Fri- off
I didn't mean to take this day off, but I was pretty tired so I decided not to push it.
Sat- 2.5up, 4x1 mile@tempo pace w/65sec rec + 4x200m@rep pace w/ full rec, 1 down
I surprised myself running 5:55s for the miles and the highest my HR hit was 161bpm so I know it was the right pace. The 200s were what I was more excited about; I ran 36, 35, 34, 32 for these. They were a little fast, but for the first time in the last 10 weeks I felt like I was strong enough to gear down. Its just proof that our last two weeks of hills are working.
Weekly recap...
I wish the mileage had been a little higher, but I won't complain about the quality. While the motivation slumped a bit Saturdays workout was very encouraging.
Sun-off
Mon- easy 13 (1:36:36)
This was almost the exact same run we had two weeks ago from the overcast skies to the time to the avg HR. It felt subjectively easier and again felt I could have run further.
Tues-easy 7 (52:22)
Wed- 2.4 up, 8x400m hills, 2.1 down
I averaged 85 on these and actually felt worse this week. With 86s last week I will call that progress.
Thurs- easy 5 (37:00)
Fri- off
I didn't mean to take this day off, but I was pretty tired so I decided not to push it.
Sat- 2.5up, 4x1 mile@tempo pace w/65sec rec + 4x200m@rep pace w/ full rec, 1 down
I surprised myself running 5:55s for the miles and the highest my HR hit was 161bpm so I know it was the right pace. The 200s were what I was more excited about; I ran 36, 35, 34, 32 for these. They were a little fast, but for the first time in the last 10 weeks I felt like I was strong enough to gear down. Its just proof that our last two weeks of hills are working.
Weekly recap...
I wish the mileage had been a little higher, but I won't complain about the quality. While the motivation slumped a bit Saturdays workout was very encouraging.
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