Leaving in the morning for Indianapolis for our Indoor National Championships. Going to post this training now as I'll be too tired Sunday night when I get in.
Sun - 75 minutes AM
Ran with the guys in the sleet/slush/snow this morning in Gas City, In. It was a solid run, except for the slick roads. Very hard to run hard on...but good run nonetheless. Full day of travel before tomorrow's workouts.
Mon - 20' easy + 4 x (5 x 400m in 73), rest 1:30/5:00 AM + 20' easy + 4k progressive PM
21 min easy around campus and Merrifield Road + 4 x (5 x 400m).
Splits: 1:11.60, 1:13.61, 1:12.69, 1:10.84, 1:11.01, 1:11.62, 1:12.18, 1:12.11, 1:12.16, 1:11.81, 1:12.02, 1:11.85, 1:12.60, 1:11.00, 1:11.97, 1:11.90, 1:12.01, 1:12.50, 1:12.78, 1:11.17 - 1hr 23 minutes total running.
Hot/windy, but beautiful morning on the grass track. Could not find a rhythm, but wasn't as easy as I thought it would be. Definitely was very tired on last set. Good solid AM session.
3 miles easy this afternoon + 4k progressive - 3:25, 3:20, 3:12, 3:11 - very good workout, then finished out for 6 miles on the session - 6:24 pace for total run.
Tue - 1 hr easy AM + 20 min easy PM
1hr easy on Merrifield Road this morning. Pretty cold. Saw Kurt at the 3 mile marker so had some company for about 4 miles. Very enjoyable run. 20 minutes very easy w/ Matt this PM....
Wed - 20 min easy + 12k fast on road at 5:30-5:35 pace
3 miles warm up + 7.5 miles in 42:02 (5:36ish pace)...10.5 miles on the session. Not a bad day - very boring workout and not really in it mentally as my stomach was upset and I didn't get the sleep I had wanted. Regardless I ran right where I wanted to and got in 64:58 of total running.
Thu - 1 hr easy AM + 20 min easy + 10 x 100m uphill PM
1hr easy this morning in the rain w/ Zach Morgan and Kurt Lindsey. Run was okay. Legs a ton sore.
Fri - 1 hr easy AM + 20 min shakeout PM
Sat - 20 min warm up + ConocoPhillips Rodeo Run 10k
Thursday, February 17, 2011
Starting over...
It's been a while since I've been here...all of my training leading up to here is logged here.
I was injured in October of 2009 and finally was able to really resume training this past December. I ran a few Indoor Races and am running my first road race this coming week. Everything seems to really be falling into place with the training and my fitness. Just have to keep it rolling.
2/13 - 2/19
Sun - Rest/Travel
Mon - 3M warm up + 4 x (4 x 600m) w/ set 1: 1:55, 2' rec., set 2: 1:50, 1:40 rec., set 3: 1:45, 1:20 rec. set 4: 1:40, 1' rec., w/ 5' recovery between sets.
This was a good workout. Ran on the grass track and used the garmin for the measurements. Perfect day for running; actually got a little warm towards the end.
Splits: 1:48, 1:53, 1:52, 1:53, 1:50, 1:48, 1:50, 1:50, 1:43, 1:41, 1:42, 1:40, 1:42, 1:48, 1:51
Fell apart towards the end, but I think the workout was meant for me to do so...nonetheless, very good effort over 6 miles for the hard segments and 11 miles for the morning.
Tue - 60 minutes AM + 60 minutes PM
60 minutes easy this morning on Merrifield Road. Very easy run; but very enjoyable. The weather here has been amazing this week. 60 minutes again this afternoon around GP - very windy, and warm, but enjoyable. Ran with Matt and Zach.
Wed - 1hr30' easy AM + 25 min PM
1hr 30' easy this morning. Felt terrible. Ran on fish creek trail and did the first hour with Zach. Worst run in a while, but can't complain, at least I'm running and I'm running a lot. Got through it, but need to take better care of myself. 25 minutes this afternoon with Matt at Mountain View Trails - we ran really slow, but enjoyed the convo and the team being out there.
Thu - 90 minutes easy + 2km hard
Did just that. 90 minutes around White Rock Lake followed by a 2k at a hard effort. Ran 13.02 miles in the 90 minutes and 6:38 for the 2k. Not a bad day. Wanted to be faster over the 2k, but getting used to the higher volume days, so no worries. Better day than yesterday for sure.
Fri - 50 minutes easy PM
50 minutes easy around Gas City, Indiana. Great run; though very windy. Glad to get it in as I was feeling pretty groggy from the travel and small rest. Will hopefully sleep well tonight.
Sat - NCCAA National Championships - Coaching
Was scheduled to run a 6k tempo but had to wake really early for a coaches meeting if I was to get in the run - I did wake, and dressed, and walked out of the hotel to find that it was too dark and there were no street lights. I thought we would be done in time to get it in the afternoon, but that was a waste after an up and down day of coaching. But got some good sleep during the night.
I was injured in October of 2009 and finally was able to really resume training this past December. I ran a few Indoor Races and am running my first road race this coming week. Everything seems to really be falling into place with the training and my fitness. Just have to keep it rolling.
2/13 - 2/19
Sun - Rest/Travel
Mon - 3M warm up + 4 x (4 x 600m) w/ set 1: 1:55, 2' rec., set 2: 1:50, 1:40 rec., set 3: 1:45, 1:20 rec. set 4: 1:40, 1' rec., w/ 5' recovery between sets.
This was a good workout. Ran on the grass track and used the garmin for the measurements. Perfect day for running; actually got a little warm towards the end.
Splits: 1:48, 1:53, 1:52, 1:53, 1:50, 1:48, 1:50, 1:50, 1:43, 1:41, 1:42, 1:40, 1:42, 1:48, 1:51
Fell apart towards the end, but I think the workout was meant for me to do so...nonetheless, very good effort over 6 miles for the hard segments and 11 miles for the morning.
Tue - 60 minutes AM + 60 minutes PM
60 minutes easy this morning on Merrifield Road. Very easy run; but very enjoyable. The weather here has been amazing this week. 60 minutes again this afternoon around GP - very windy, and warm, but enjoyable. Ran with Matt and Zach.
Wed - 1hr30' easy AM + 25 min PM
1hr 30' easy this morning. Felt terrible. Ran on fish creek trail and did the first hour with Zach. Worst run in a while, but can't complain, at least I'm running and I'm running a lot. Got through it, but need to take better care of myself. 25 minutes this afternoon with Matt at Mountain View Trails - we ran really slow, but enjoyed the convo and the team being out there.
Thu - 90 minutes easy + 2km hard
Did just that. 90 minutes around White Rock Lake followed by a 2k at a hard effort. Ran 13.02 miles in the 90 minutes and 6:38 for the 2k. Not a bad day. Wanted to be faster over the 2k, but getting used to the higher volume days, so no worries. Better day than yesterday for sure.
Fri - 50 minutes easy PM
50 minutes easy around Gas City, Indiana. Great run; though very windy. Glad to get it in as I was feeling pretty groggy from the travel and small rest. Will hopefully sleep well tonight.
Sat - NCCAA National Championships - Coaching
Was scheduled to run a 6k tempo but had to wake really early for a coaches meeting if I was to get in the run - I did wake, and dressed, and walked out of the hotel to find that it was too dark and there were no street lights. I thought we would be done in time to get it in the afternoon, but that was a waste after an up and down day of coaching. But got some good sleep during the night.
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