my (penn relays) adventure

covered

Actually starting week two of my build up this week...kind of a messed up week last week, but a good one at any rate.

Monday -- 7 miles easy on Merrifield with amie and the guys...47:40.

Tuesday -- 8 miles, rolling hills, 6 x 100m hill sprint

Wednesday -- 2 miles easy, 4 miles at 5:40 pace, 2 miles easy

Thursday -- 8 miles easy -- 52 min easy around Marion Indiana

Friday -- 10 miles easy -- 70 min easy around Marion Indiana

Saturday -- rest

Sunday -- 12 miles with pick ups of 1 min, 2 min, 1 min, 2 min every 5 min -- 80 min at White Rock Lake and felt great...

Total miles -- 52 miles

Penn Relays Week (forget about me)

Actually got into Penn Relays, thus the reason for the crash course training last week...getting excited/nervous/anxious for my first race in some time. Just about toeing the line and giving it your all...

Monday -- 40 min easy (extremely hot) + 10 x 200m with good rest...ran between 29 sec and 32 sec...

Tuesday -- 40 min easy with Garrett on Merrifield Road.

Wednesday -- 40 min easy around Philadelphia.

Thursday -- Penn Relays Olympic Development 5k...20 min warm up, strides, PR in 14:51, no cool down.

Friday -- Off for travel.

Saturday -- 60 min easy run in Irving.

Sunday -- 40 min easy on treadmill.

Penn Relays Olympic Development 5k...a great experience. We didn't race until 9:50 PM which made for a very long day, but this was absolutely the best conditions I have ever raced in. No wind, cool, and under the lights of the very prestigious Franklin Field at the University of Penn. My plan going into the race was to cut down miles and just see what I had in me; hoping for sub 14:59...but without any true work and hardly any "fitness" at all, I just decided that I didn't spend money on an expensive plane ticket, an expensive hotel, and a very expensive rental car to do a workout. I went out hard and raced, in my opinion, to the very best of my ability at this point in time. My miles were 4:35, 9:20 (4:40 pace), and then faded to 14:51 for the 5k distance. I'm pleased with the race and just had nothing after 3600m...the 2 mile split felt perfect...

one step.

See training plan in previous post.

Monday -- 7 miles relaxed -- 45:14 for 7 on merrifield road. nice and relaxed.

Tuesday -- 8 miles easy with Matt and Garrett + 8 x 100m hill sprints.

Wednesday -- 2 miles easy, 6 x 1 min uphill with jog down rest. Ran 85 sec for number 6. 3 miles easy cool down. Equates to about 7.5 miles.

Thursday -- 30 min easy warm up + 3+ mile tempo + 4 min cool down.
Splits: 57 sec, 4:47, 4:46, 4:46...split 9:33 at 2 miles which I'm pumped about. Felt good. Controlled through 2 miles, had to really dig for the last one.

Friday -- 20 min easy warm up + 2 x (800-800-800-200) with 2 min rest between intervals, 6 min rest between sets. Splits are: 2:19, 2:18, 2:19, :29; 2:17, 2:19, 2:20, :28...felt tired from the work from the previous two days...but all is well...going long tomorrow and then recovering.

Saturday -- 80 min on Merrifield. Nice run...extremely tired though.

Sunday -- 40 min recovery

Not counting miles at this point.

finally training?

Here is the next 4 week block (base) of training. Goal is to run easily and as fluid as possible. No pushing the limits. Effortless flowing. Be at peace with Jake. You will get there. -

Mon (14) - 7 miles relaxed
Tue (15) - 8 miles, rolling hills; 8 x 100m uphill strides (max effort)
Wed (16) - 2 mile warm-up, 6 x 1' uphill (jog down rest, 1' extra after # 3; 6th hill 85"), 3 mile cool-down
Thu (17) - 8 miles relaxed
Fri (18) - 8 miles relaxed; 6 x 100m uphill strides (max)
Sat (19) - Rest
Sun (20) - 11 miles, include pick ups of 1', 1', 2', 1', 2', every 5' (either 4' or 3' recoveries)
Total - 47 Miles

Mon (21) - 7 miles relaxed
Tue (22) - 8 miles relaxed with hills, 6 x 100m uphill strides (max)
Wed (23) - 2 mile warm-up, 4 miles at 5:40 pace, 2 miles easy
Thu (24) - 8 miles easy
Fri (25) - 10 miles easy on hills
Sat (26) - Rest
Sun (27) - 12 miles including pick ups of 1', 1', 2', 1', 2' every 5' (either 4' or 3' recoveries)
Total - 52 Miles

Mon (28) - 8 miles relaxed
Tue (29) - 10 miles, rolling hills; 8 x 100m uphill strides (max)
Wed (30) - 3 miles, 6 x 1' uphill (jog down rest) 1' extra rest after # 3, 6th hill 85"; 3 miles easyThu (1) - 11 miles recovery
Fri (2) - 9 miles relaxed; 8 x 100m uphill strides
Sat (3) - Rest
Sun (4) - 13 miles, include pick ups of 1', 2', 1', 3', 1', 3' (alternate 3' and 4' rests)
Total - 60 Miles

Mon (5) - 9 miles relaxed
Tue (6) - 11 miles, some hills; 8 x 100m uphill strides (max)
Wed (7) - 3 miles, 4 miles at 5:40 pace, 3.5 milesThu (8) - 13 miles easyFri (9) - 10 miles relaxed; 8 x 100m strides uphill (max)
Sat (10) - Rest
Sun (11) - 14 miles including pick ups of 1', 2', 1', 3', 1', 3' (alternate 3' and 4' rests)
Total - 66 Miles

you can't count on me

Got in around 40 miles last week pain free. Really looking to get in another one of those!!!

Sunday -- 51 min at White Rock Lake. Nice and relaxed. Definitely windy though.

Monday -- 31 min on Merrifield and grass track. Rolled off a middle four miles of 6:32, 6:16, 5:42, 5:26...felt horrible with the heat and just felt weak.

Tuesday -- 42 min with Garrett and Matt on merrifield. Went through 6 miles in 6:34, 6:09, 6:11, 6:14, 6:09, 6:02...had horrible stomach pains so stopped at 42 min...felt good though aside from the stomach.

Wednesday -- 1 x 800m on the grass with Ashley Alford in 2:22 + 31 min with four miles in 6:36, 6:17, 5:42, 5:31...felt good. A little wet and windy.

Thursday -- 51 min easy with the guys on merrifield road and the grass track. Splits for 6 miles of: 6:40, 6:54, 6:32, 6:24, 6:16, 6:03...

Friday -- 33:01 on merrifield, got stung by a wasp on the shoulder, ran really hard, and thought about dying on merrifield and no one finding me until 2 p.m. practice. splits for 5 miles of 5:58, 5:34, 5:21, 5:19, 5:13, plus the add on to and from.

Saturday -- 41:01 from the wal mart in grand prairie, to the end of carrier parkway and back. nice easy run with amie in the worst wind possible.

Total mileage -- 42-44 miles about