mon 10 railbed tempo 9.5 miles 5735 i felt way better than i expected so I decided to make up for not finishing yesterdays workout. ran really well on the way out but kind of fell apart the last 3 miles. still a solid time for this run. plantar fascia was really bad the second half. hopefully it won't get worse.
weds 10 track workout 2x800, 4x400, 4x200, 400 rest on the 8's, 200 on the rest of it. 235,235,76,74,76,74,36,35,34,32 wanted to keep it on the easy side since it was the third workout in four days, and i was able to do that. i was only a little flat, but it kept me from running too fast, which should result in being fully recovered for the race saturday.
thurs 11 felt good walking around at work all day, but super tired during the run. got the old nintendo hooked up again, and my tetris skills are not sharp. best score of the day was 387,000. not great. ive decided to make najem my unofficial tetris apprentice. he has a strong desire to improve. the potential is there.
sat decided not to go to boston for an indoor 3k. raced 10 miles solo on the railbed in 5944. i ran it as hard as i could. i feel really good about it.
sun easy 10
Monday, November 28, 2011
Tuesday, November 22, 2011
11 21 to 11 27
mon am 5, pm 11. felt way better than i was expecting to feel.
tues easy 5
thurs 13 with 5 mile race 2947 felt more like a tempo, just couldn't get into race effort. my workouts have been a lot harder effort-wise than my last two races. maybe it's only because its been months since I raced with any kind of reasonable fitness. hopefully things will come around once i get more used to racing again.
sat 5 easy
sun 11 track workout 5x400, 100 rest 78,77,78,77,77, 800 rest, mile 528, 800 rest, 5x300, 100 rest 57,57,55,55,55, 800 rest, 5x200, 200 rest 35,35,34,33,31. i was supposed to do a 1200 before the 2's and an 800 after but i had nothing in the tank so i bagged it. oh well. im pleased with the times on what I was able to do.
tues easy 5
thurs 13 with 5 mile race 2947 felt more like a tempo, just couldn't get into race effort. my workouts have been a lot harder effort-wise than my last two races. maybe it's only because its been months since I raced with any kind of reasonable fitness. hopefully things will come around once i get more used to racing again.
sat 5 easy
sun 11 track workout 5x400, 100 rest 78,77,78,77,77, 800 rest, mile 528, 800 rest, 5x300, 100 rest 57,57,55,55,55, 800 rest, 5x200, 200 rest 35,35,34,33,31. i was supposed to do a 1200 before the 2's and an 800 after but i had nothing in the tank so i bagged it. oh well. im pleased with the times on what I was able to do.
Monday, November 14, 2011
11 14 to 11 20
mon ran a hard tempo (11.5-12 mi effort) in 1:11. had the gazelles (hammett, fyffe, najem) pushing me the whole way. started out to fast and had to work hard to not fall apart the last few miles. it was getting dark in the woods at the end and it def cost us a min or two. i admit taking to advil for this one. i had to do it cuz my foot was killing me all day and i needed to do this workout. i will not get sucked into taking it every day, though. good run, 13 miles total.
tues 12
weds no workout, really dead legs, felt terrible pretty much everywhere, no sense in killing the confidence with a bad workout
thurs 6
fri 10 felt better
sun 8 mile trail race 49:29 it was an ok race. i was hoping to run a minute faster but oh well. 12 miles total.
tues 12
weds no workout, really dead legs, felt terrible pretty much everywhere, no sense in killing the confidence with a bad workout
thurs 6
fri 10 felt better
sun 8 mile trail race 49:29 it was an ok race. i was hoping to run a minute faster but oh well. 12 miles total.
Monday, November 7, 2011
11 7 to 11 13
Mon 11 railbed tempo 9.5 miles 56:12 my plan was to get into it right away and run very hard on the way out, then try to stay under control on the way back with whatever I still had in the tank. (2910/2702) so I was able to do what I planned and got my best time in two years. Feeling good about my fitness, which a big change compared to a few months ago.
tues 8 felt better than I expected. Just some soreness in my foot and hamstring. If its still there tomorrow ill have to be careful not to go too hard in the workout. Not too concerned tho.
weds workout 16/8/8/4/4/4/4, 400 rest. 505 234 234 75 74 75 72. I was pleased. Good to have most of the group back out there again. Much to our surprise, dillos was closed so we had to go somewhere else. Finding out it was closed due to running out of food was almost as shocking as the time subway closed cuz they ran out of bread.
fri 12 felt ok, almost recovered from the workout. ran some more on the trails near my house. ive only been out there a few times but i can tell its a heavily hunted area, based on the atv tracks, hardly any no trespassing signs, and random whiffs of cigarettes. tuesday i heard one of those fake bird call things (turkey, duck, i dont know what the hell kind of bird sounds like that), and started to run the other way. a minute later i heard the gunshots, and thought 'wish this bright yellow shirt was bulletproof'. today i saw a 4 wheeler with no one near it, and further down the trail there were some crushed beer cans (seeing that worried me, mostly because i thought of all the dumb things ive done after drinking too much, and i didnt even have a gun any of those times). also, i kept thinking i heard people. i was starting to think i was crazy for hearing voices, but as soon as i got off the trails and back on the railbed, i passed some hunters dragging out a deer. i started to feel bad for the deer but then i changed my mind. it could have been me. i might need to stay out of there for a while, but new trails are always so damn cool. i cant decide if its way more or way less than what im making of it.
sat 13 workout on the railbed 4x 0.95 mi 518 500 455 502 i felt really flat out there but i still got the work in, and ran times that im pleased with (too bad theyre not mile times but it was still a good workout). i usually only do 3, but i wanted to see what i could come up with when i was already really worked. big time bonk on the cooldown. i stopped at mclays after, and i could barely talk when they asked me what i wanted to eat. taking an easy day tomorrow. sloppy joe tacos are awesome.
tues 8 felt better than I expected. Just some soreness in my foot and hamstring. If its still there tomorrow ill have to be careful not to go too hard in the workout. Not too concerned tho.
weds workout 16/8/8/4/4/4/4, 400 rest. 505 234 234 75 74 75 72. I was pleased. Good to have most of the group back out there again. Much to our surprise, dillos was closed so we had to go somewhere else. Finding out it was closed due to running out of food was almost as shocking as the time subway closed cuz they ran out of bread.
fri 12 felt ok, almost recovered from the workout. ran some more on the trails near my house. ive only been out there a few times but i can tell its a heavily hunted area, based on the atv tracks, hardly any no trespassing signs, and random whiffs of cigarettes. tuesday i heard one of those fake bird call things (turkey, duck, i dont know what the hell kind of bird sounds like that), and started to run the other way. a minute later i heard the gunshots, and thought 'wish this bright yellow shirt was bulletproof'. today i saw a 4 wheeler with no one near it, and further down the trail there were some crushed beer cans (seeing that worried me, mostly because i thought of all the dumb things ive done after drinking too much, and i didnt even have a gun any of those times). also, i kept thinking i heard people. i was starting to think i was crazy for hearing voices, but as soon as i got off the trails and back on the railbed, i passed some hunters dragging out a deer. i started to feel bad for the deer but then i changed my mind. it could have been me. i might need to stay out of there for a while, but new trails are always so damn cool. i cant decide if its way more or way less than what im making of it.
sat 13 workout on the railbed 4x 0.95 mi 518 500 455 502 i felt really flat out there but i still got the work in, and ran times that im pleased with (too bad theyre not mile times but it was still a good workout). i usually only do 3, but i wanted to see what i could come up with when i was already really worked. big time bonk on the cooldown. i stopped at mclays after, and i could barely talk when they asked me what i wanted to eat. taking an easy day tomorrow. sloppy joe tacos are awesome.
Tuesday, November 1, 2011
10 31 to 11 6
mon 9 ran from school, did the 8 mile tempo in 52:56. its real hilly out there, so i was pleased with it. also, i was able to run close to my best time for this one, despite leaving quite a bit in the tank. i might try to get into a routine of running the monday tempo under control, so as not to be too sore or tired run a good weds workout, but still fast enough where it is a quality effort. it worked last week, so im expecting it to work again. then ill save saturdays for the hard tempo or race.
tues 6 felt ok, not too sore or tired, should be able to have a good one tomorrow.
weds 14 track workout. got to the track and it had 3 inches of snow on the top turn almost the whole way. i did the math afterwards and it added about about 2 sec each time i ran on it. the plan was simple: 5x400 at 3k pace, mile at 10k, 5x300 at mile pace, 1200 at 5k, 5x200 at faster than mile pace, and 800 at whatever pace i was still able to do (by the time i got there i was expecting 3 min). the rest between the short stuff (4,3,2) was 1 min, and 5 min before and after the long stuff (mile,12,8). ok not so simple. i wasnt sure if i could do the whole thing, but the results were good, especially considering the snow. 80,79,82,81,81, 539, 57,56,57,56,57, 405, 37,37,37,36,35, 236. overall it wasnt too hard to hit these times until the 800, which was really tough. the soreness in my groin the whole time was the hardest thing, but i have to put up with it since im not taking advil anymore. very pleased with this workout.
thurs 10 took it easy, real tired
sat 13 1:24 wasnt expecting much from myself today, based on friday nights chromium loading, so this was a pleasant surprise. although, im pretty sure id have run under 1:20 if i had felt good enough to eat something first and didnt have a killer headache and stomach ache, so ill take it.
tues 6 felt ok, not too sore or tired, should be able to have a good one tomorrow.
weds 14 track workout. got to the track and it had 3 inches of snow on the top turn almost the whole way. i did the math afterwards and it added about about 2 sec each time i ran on it. the plan was simple: 5x400 at 3k pace, mile at 10k, 5x300 at mile pace, 1200 at 5k, 5x200 at faster than mile pace, and 800 at whatever pace i was still able to do (by the time i got there i was expecting 3 min). the rest between the short stuff (4,3,2) was 1 min, and 5 min before and after the long stuff (mile,12,8). ok not so simple. i wasnt sure if i could do the whole thing, but the results were good, especially considering the snow. 80,79,82,81,81, 539, 57,56,57,56,57, 405, 37,37,37,36,35, 236. overall it wasnt too hard to hit these times until the 800, which was really tough. the soreness in my groin the whole time was the hardest thing, but i have to put up with it since im not taking advil anymore. very pleased with this workout.
thurs 10 took it easy, real tired
sat 13 1:24 wasnt expecting much from myself today, based on friday nights chromium loading, so this was a pleasant surprise. although, im pretty sure id have run under 1:20 if i had felt good enough to eat something first and didnt have a killer headache and stomach ache, so ill take it.
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