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.
Monday, November 14, 2011
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.
Tuesday, October 25, 2011
10 24 to 10 30
mon 12 1:19 good time for this run, especially considering that i totally backed off the second half. It should help me avoid being too sore to run a good workout weds. It's the first time on the track in a while so i want to feel good out there.
tues 5 took it easy, not sore, the plans working so far. I'll really find out tomorrow.
weds workout 4(4-4-8) 83,81,241,80,79,240,78,78,236,75,77,230. Very happy with this. Thanks to brad and james for helping me push the last 800. They jumped in at key spots on it and it made me speed up. i pretended that they werent my friends and i was racing them so i had to beat them. Does that make me bad? i only thought that way on the last 8, so maybe not. Anyway, i know i could not have done it alone, so a big thanks to them. I liked running in the dark. It seemed to make me focus more on form and watching where I was going, and it made everything go by faster. Good workout. 12 miles (or according to brads gps, 6.4) also, i dont know why some words are randomly green and double underlined. it irritates the @%#$ out of me! i didnt click on any of them, but hopefully its not a link to some hardcore naked she-male fiesta site. not that theres anything wrong with that. if that stuff is your secret passion, its fine, no judgement, ill still be your friend. but since i get so many views (about 5 a day, shits blowin up), id rather not have it be linked to this blog. eh what the hell, ill click on it.
fri 10 with ferenc fyffe najem and george. Good to be back to running with the group again and not getting dropped on easy runs.
tues 5 took it easy, not sore, the plans working so far. I'll really find out tomorrow.
weds workout 4(4-4-8) 83,81,241,80,79,240,78,78,236,75,77,230. Very happy with this. Thanks to brad and james for helping me push the last 800. They jumped in at key spots on it and it made me speed up. i pretended that they werent my friends and i was racing them so i had to beat them. Does that make me bad? i only thought that way on the last 8, so maybe not. Anyway, i know i could not have done it alone, so a big thanks to them. I liked running in the dark. It seemed to make me focus more on form and watching where I was going, and it made everything go by faster. Good workout. 12 miles (or according to brads gps, 6.4) also, i dont know why some words are randomly green and double underlined. it irritates the @%#$ out of me! i didnt click on any of them, but hopefully its not a link to some hardcore naked she-male fiesta site. not that theres anything wrong with that. if that stuff is your secret passion, its fine, no judgement, ill still be your friend. but since i get so many views (about 5 a day, shits blowin up), id rather not have it be linked to this blog. eh what the hell, ill click on it.
fri 10 with ferenc fyffe najem and george. Good to be back to running with the group again and not getting dropped on easy runs.
Tuesday, October 18, 2011
10 17 to 10 23
Tues 16 2:03 didn't feel good but it was a good run for Sontag. He is set to run a big pr at cape cod.
Thurs 13 back to the old railbed. I like it way more than the track, but next week I'll be gettin back to weds workouts. Today I was trying to do 2x 3k-2k-1k with 2 min rest and 4 min between sets. The paces were half mp, 10 mile, and 10k race pace. I felt sluggish out there. I wouldve liked to have at least felt flat but it was worse than that. Still, I managed to run close to or maybe even right on pace. At worst, it was about 7 miles at or below 6 min pace, so still a quality effort.
saturday 15 we had a big group that got up early and ran 8, then we went to breakfast, played some golf on the worst course ever (still fun though), then me and matty p went out for another 7. then greg and jen got married and we all had a great time at the reception/hermathon.
Thurs 13 back to the old railbed. I like it way more than the track, but next week I'll be gettin back to weds workouts. Today I was trying to do 2x 3k-2k-1k with 2 min rest and 4 min between sets. The paces were half mp, 10 mile, and 10k race pace. I felt sluggish out there. I wouldve liked to have at least felt flat but it was worse than that. Still, I managed to run close to or maybe even right on pace. At worst, it was about 7 miles at or below 6 min pace, so still a quality effort.
saturday 15 we had a big group that got up early and ran 8, then we went to breakfast, played some golf on the worst course ever (still fun though), then me and matty p went out for another 7. then greg and jen got married and we all had a great time at the reception/hermathon.
Tuesday, October 11, 2011
10 10 to 10 16
tues 12 railbed workout 3x 0.95 mi. 526 502 513 it was really dark out there for the last repeat. i think i slowed down because of that. ill estimate it cost me about 10 sec. pretty good workout. faster than a few weeks ago, and with faster recovery pace in between (700, last time 740). ill take it.
thurs 10
Sat 10 railbed tempo 9.5 mi 5715 a minute faster than 2 weeks ago. Started out too fast and really had to work to keep from falling apart. I was able to hang on, barely. Very pleased with the effort.
Sun 13 I felt ok so I decided to workout again. The plan was to do two sets of 6 min, 5 min, 4 min, 3 min, 2 min, 1 min, with a 1 min jog between each and 5 min between the sets. The 6 min was at marathon pace, the 5 at half marathon pace, 4 at 10k pace, 3 at 8k, 2 at 5k, and 1 at 3k. I hit the railbed once again and chirp was out there to warm up with me. He ended up doing most of the workout, which was a big help. The short rest was tough but i was able to hit what felt like the right paces. I feel good about the effort.
thurs 10
Sat 10 railbed tempo 9.5 mi 5715 a minute faster than 2 weeks ago. Started out too fast and really had to work to keep from falling apart. I was able to hang on, barely. Very pleased with the effort.
Sun 13 I felt ok so I decided to workout again. The plan was to do two sets of 6 min, 5 min, 4 min, 3 min, 2 min, 1 min, with a 1 min jog between each and 5 min between the sets. The 6 min was at marathon pace, the 5 at half marathon pace, 4 at 10k pace, 3 at 8k, 2 at 5k, and 1 at 3k. I hit the railbed once again and chirp was out there to warm up with me. He ended up doing most of the workout, which was a big help. The short rest was tough but i was able to hit what felt like the right paces. I feel good about the effort.
Tuesday, October 4, 2011
10 3 to 10 9
Tues 10 railbed tempo 9.5 miles 58:22 (3046/2736) my best day in a long time. I felt strong and got faster the whole way. I did this run a couple weeks ago at the same effort level and ran 6140. I've only been doing about 35 a week but I think eating better and dropping 12 extra pounds this past month has helped a lot. I feel light and fast again. Leanness is not overrated.
thurs 3x800 at practice on the xc course 255 253 242 i wasnt trying to do a workout but i felt pretty good so i went with it.
fri 11 i guess yesterday was enough of a workout to make me too sore to run fast again today. advil wouldve helped a lot but i quit taking it a couple months ago.
sat 23 with sontag 3:10 on the hardest climbs around town. that dude will be ready to run a huge pr at cape cod. i had bad lower ab and groin pain the whole way, but i had to do this run. when a friend asks for help with marathon training, how can you say no?
thurs 3x800 at practice on the xc course 255 253 242 i wasnt trying to do a workout but i felt pretty good so i went with it.
fri 11 i guess yesterday was enough of a workout to make me too sore to run fast again today. advil wouldve helped a lot but i quit taking it a couple months ago.
sat 23 with sontag 3:10 on the hardest climbs around town. that dude will be ready to run a huge pr at cape cod. i had bad lower ab and groin pain the whole way, but i had to do this run. when a friend asks for help with marathon training, how can you say no?
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