Still transitioning into everything, but feeling good. Just trying to stay patient and stay on the thought train that everything I do now is just a foundation for what I'll do in April.
Sunday -- 80:40, 13 miles. First 5M in 33:10, second 5M in 29:42. Felt strong, didn't feel as though I pushed it too hard.
Monday -- 8 miles in 50 minutes; 6M steady progression in 6:19, 6:06, 5:51, 5:26, 5:16, 5:08. Was not great, but definitely okay being I ran pretty hard on Sunday. Two nice high end aerobic runs back to back. Now I've got general strength tonight and a few easy days.
Tuesday -- 60 minutes easy. Calling it 9 miles. 6 x short hills sprints w/ full rest. Felt better on the hill sprints, only ran about 8 seconds up.
Wednesday -- 10.5 miles at White Rock Lake. 33:46 for first 5M, 28:58 last 5M. Felt great; very good conditions. Starting to feel very strong and able to run comfortable on a daily basis.
Thursday -- 8 miles easy w/ the team.
Friday -- 27:40 warm up w/ Felix and Matt on Pre-Nats course + 4M tempo in 22:01 on course for 49 minutes of total running.
Saturday -- 50:20 around Grove City, PA - 8 miles easy.
Sunday, September 28, 2008
Sunday, September 21, 2008
I've got a plan...
Considering last week a success. Really got in some good work and for a week #1, not bad. More to come this week; hoping for some more aerobic building work. This is the foundation for all I'm doing this spring.
Sunday -- 80 minutes easy to medium w/ Amie. Nice run. It amazes me how she can run 6:20-6:35 pace or so every day for a girl. Great run. Felt good.
Monday -- 6 miles steady progression + easy jogging to equal 50 minutes + 6 x hill sprints. Splits: 5:54, 5:41, 5:38, 5:29, 5:18, 5:21 for 33:23 for the 6 miles. Nice and relaxed. The hill sprints lacked effort. But I'll work on that. 8 miles total. General Strength in the PM.
Tuesday -- 67 minutes easy aerobic running up and down the 1000m/300m hill on merrifield during my team's workout. Wanted to be out there seeing it first hand instead of in a car driving to and from. Nice effort on their part, easy day on mine. :) Calling it 9 miles though it was more.
Wednesday -- 10.5 miles at white rock lake; last 5M segment in 30:01. Felt great. 66:16 for loop.
Thursday -- 50 minutes easy + 6 x hill sprints w/ 2 min rest + general strength. Good day.
Friday -- 17 minutes easy, 6 x 2:30 fast, 2:30 easy on the gravel path (390m long), 18 minutes cool down, 65 minutes total. Felt decent, the footing was rough as the gravel or crushed path, whichever you call it was not the best place to run; I was sliding all over the place and never NEVER felt in rhythm. oh well, it is in and I now have tomorrow to look forward to.
Saturday -- 52 minutes easy at White Rock Lake; did 2M grass loop, but realized it was too dark and was going to get hurt, so went out and back on the lake and felt extremely comfortable, but had to be running 6 minute pace. 3 x long fast strides for good measure.
Total Miles -- 66 miles or so.
Sunday -- 80 minutes easy to medium w/ Amie. Nice run. It amazes me how she can run 6:20-6:35 pace or so every day for a girl. Great run. Felt good.
Monday -- 6 miles steady progression + easy jogging to equal 50 minutes + 6 x hill sprints. Splits: 5:54, 5:41, 5:38, 5:29, 5:18, 5:21 for 33:23 for the 6 miles. Nice and relaxed. The hill sprints lacked effort. But I'll work on that. 8 miles total. General Strength in the PM.
Tuesday -- 67 minutes easy aerobic running up and down the 1000m/300m hill on merrifield during my team's workout. Wanted to be out there seeing it first hand instead of in a car driving to and from. Nice effort on their part, easy day on mine. :) Calling it 9 miles though it was more.
Wednesday -- 10.5 miles at white rock lake; last 5M segment in 30:01. Felt great. 66:16 for loop.
Thursday -- 50 minutes easy + 6 x hill sprints w/ 2 min rest + general strength. Good day.
Friday -- 17 minutes easy, 6 x 2:30 fast, 2:30 easy on the gravel path (390m long), 18 minutes cool down, 65 minutes total. Felt decent, the footing was rough as the gravel or crushed path, whichever you call it was not the best place to run; I was sliding all over the place and never NEVER felt in rhythm. oh well, it is in and I now have tomorrow to look forward to.
Saturday -- 52 minutes easy at White Rock Lake; did 2M grass loop, but realized it was too dark and was going to get hurt, so went out and back on the lake and felt extremely comfortable, but had to be running 6 minute pace. 3 x long fast strides for good measure.
Total Miles -- 66 miles or so.
Sunday, September 14, 2008
What doesn't kill you only makes you stronger?
What doesn't kill you only makes you stronger, right? I mean, with what I've been through since the Penn Relays, and continuing to get back up and run, has to make me stronger....right? I've had girl friend issues, I've had blisters that put me in the ER, I've had irritable bowel syndrome that put me in the ER, and now after all of this, I'm really looking forward to track season. I can put in a solid base, and I can focus on my general strength, and things can be done right...and I can come away w/ some personal bests!
Sunday -- 80 min medium w/ Amie. It was tough but the conditions were amazing. I got dropped by Amie at 76 minutes; it's 30 minutes longer than I've gone in about 2 weeks and I definitely don't have my running legs back. But we pushed it the whole way. 12 miles for sure.
Monday -- 6 miles steady in 6:22, 5:48, 5:45, 5:37, 5:25, 5:21, then added on to make 40 minutes total + 4 x strides + general strength
Tuesday -- 55:17; calling it 8 miles...nice and easy on Merrifield Road, the grass track, and the gravel path. Cold this morning; ran in sweat shirt.
Wednesday -- 10.5 miles in 67:07; felt slow, but not in a bad way. Was cold this morning, so that might have been it. But a beautiful run around the lake...:)
Thursday -- 50 minutes easy + 6 x hill sprints w/ 2 min rest + 5 minutes easy jog; calling it 8M total.
Friday -- 5 minutes easy warm up + 6 miles steady progression in 6:17, 5:49, 5:37, 5:31, 5:08, 5:05 ((33:28 Total)) + 2 minutes easy jog cool down AM = 7 miles total.
Saturday -- 53 minutes easy w/ Amie...wasn't really easy.
Mileage -- 60 miles for the week
Sunday -- 80 min medium w/ Amie. It was tough but the conditions were amazing. I got dropped by Amie at 76 minutes; it's 30 minutes longer than I've gone in about 2 weeks and I definitely don't have my running legs back. But we pushed it the whole way. 12 miles for sure.
Monday -- 6 miles steady in 6:22, 5:48, 5:45, 5:37, 5:25, 5:21, then added on to make 40 minutes total + 4 x strides + general strength
Tuesday -- 55:17; calling it 8 miles...nice and easy on Merrifield Road, the grass track, and the gravel path. Cold this morning; ran in sweat shirt.
Wednesday -- 10.5 miles in 67:07; felt slow, but not in a bad way. Was cold this morning, so that might have been it. But a beautiful run around the lake...:)
Thursday -- 50 minutes easy + 6 x hill sprints w/ 2 min rest + 5 minutes easy jog; calling it 8M total.
Friday -- 5 minutes easy warm up + 6 miles steady progression in 6:17, 5:49, 5:37, 5:31, 5:08, 5:05 ((33:28 Total)) + 2 minutes easy jog cool down AM = 7 miles total.
Saturday -- 53 minutes easy w/ Amie...wasn't really easy.
Mileage -- 60 miles for the week
ARE YOU KIDDING ME.
I am so tired of my running. This is beginning to get ridiculous. Seriously. I had to go to the ER twice in 4 days. I couldn't leave the restroom, and we found out that I have irritable (spelling) bowel syndrome.
Sunday -- Emergency Room
Monday -- recovering from being sick
Tuesday -- recovering from being sick
Wednesday -- 30 min easy
Thursday -- 30 min easy
Friday -- 40 min easy
Saturday -- 50 min medium effort
Sunday -- Emergency Room
Monday -- recovering from being sick
Tuesday -- recovering from being sick
Wednesday -- 30 min easy
Thursday -- 30 min easy
Friday -- 40 min easy
Saturday -- 50 min medium effort
Monday, September 1, 2008
week 5
Another week.
Sunday -- 77 min w/ Amie. We were running on pace to get in 12 miles for 80 min but had to stop mid run for the restroom.
Monday -- 9 miles w/ 4 miles alt miles ((5:44, 5:27, 5:20, 5:07)) total splits were: 6:53, 5:44, 6:43, 5:27, 5:45(short mile), 5:20, 6:10, 5:07, 5:56...
Tuesday -- 8 miles easy + 6 x hill sprints + 2 x grass strides + general strength. 6 mile splits ((6:41, 6:21, 6:12, 5:57, 5:52, 5:54))
Wednesday -- 10.5 miles w/ 6 x 3 min fast, 3 min easy in 66:38...great effort.
Thursday - Sunday -- Extremely sick.
What is going on?????
Sunday -- 77 min w/ Amie. We were running on pace to get in 12 miles for 80 min but had to stop mid run for the restroom.
Monday -- 9 miles w/ 4 miles alt miles ((5:44, 5:27, 5:20, 5:07)) total splits were: 6:53, 5:44, 6:43, 5:27, 5:45(short mile), 5:20, 6:10, 5:07, 5:56...
Tuesday -- 8 miles easy + 6 x hill sprints + 2 x grass strides + general strength. 6 mile splits ((6:41, 6:21, 6:12, 5:57, 5:52, 5:54))
Wednesday -- 10.5 miles w/ 6 x 3 min fast, 3 min easy in 66:38...great effort.
Thursday - Sunday -- Extremely sick.
What is going on?????
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