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-
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