Sun 17.0 @ 7:13
Mon 7.0 @ 8:08
Tue 11.0 @ 7:25
incl. 2x200 2x400 2x800 2x400 2x200 @ 37, 37, 74, 76, 2:45, 2:43, 76. 75, 35, 34
Wed AM 5.0 @ 7:40 / PM 13.0 @ 7:14
Thu AM 6.0 @ 8:13 / PM 5.0 @ 8:56
Fri 11.0 @ 7:19
Sat Sawtooth Relay
-> First Leg Galena Summit Accending 1330ft from 7370 to 8700 ft: 5.4 @ 8:17
-> Last Leg: 2.5 @ 5:51
Total: 83
I'll have a much more detailed Sawtooth report coming soon. I need to get all the pictures together.
Monday, June 15, 2009
Sunday, June 07, 2009
It is starting to get hot. Training May 30th - Jun 6th 6:55 AM
31-May Sun @ 17.0 @ 7:26
1-Jun Mon 7.0 @ 8:00
2-Jun Tue 10.0 @ 7:14
Including 10x400m @ 84, 86, 83, 82, 84, 84, 84, 82, 80, 77 avg 83
3-Jun Wed Lunch 12.0 @ 7:16 / PM 4.0 @ 7:00
4-Jun Thu AM 4.0 @ 8:19 / Lunch 7.0 @ 8:07
5-Jun Fri AM 4.0 @ 7:39 / Lunch 9.0 @ 7:04
Lunch workout went like this:
2x2 tempo @ 6:14, 6:11, 5:59, 6:03 5x200m @ 36, 36,35,34,33
6-Jun Sat 8.0 @ 8:13
Total: 82
I was really happy to get the mileage into the 80's this week. Next week will be a slight cutback with a relay "race" on Saturday. I used some extra doubles to get the boost in mileage this week. I felt the cumulative fatigue on Wednesday's 12 miler in 80 degree heat. I also found I didn't really have time to do all my normal core workouts because I was just tired and wanted to be lazy at night. Other than that it worked out pretty decently.
I've been dragging through these anaerobic miler workouts (like what you see on Tuesday). I have been running my first few 400's of the workout too fast and burning myself up for the later sets. This time I tried to check my garmin for the paces to keep right around 81 and it was a complete and utter failure. Finally by the 10th repeat I was so frustrated I just put the afterburners on and came in with a 77. The chances of a 4:59 mile are basically 0 at this point. Again, I think I would be extremely lucky to clock a 5:1x.
Friday's lunch workout was the highlight of this week. Again, I came into this workout with the idea of easing into it instead of burning myself up on the first couple miles. It worked out out really well in this case with my second 2 mile tempo set coming in faster than I expected, and much less painfully than last week. The 5x200m w/ 200 rest at the end really helped to add some muscle fatigue for Saturday's recovery run. Now only if I could run at 33s/200m pace for 1 mile :). I'm not holding my breath.
1-Jun Mon 7.0 @ 8:00
2-Jun Tue 10.0 @ 7:14
Including 10x400m @ 84, 86, 83, 82, 84, 84, 84, 82, 80, 77 avg 83
3-Jun Wed Lunch 12.0 @ 7:16 / PM 4.0 @ 7:00
4-Jun Thu AM 4.0 @ 8:19 / Lunch 7.0 @ 8:07
5-Jun Fri AM 4.0 @ 7:39 / Lunch 9.0 @ 7:04
Lunch workout went like this:
2x2 tempo @ 6:14, 6:11, 5:59, 6:03 5x200m @ 36, 36,35,34,33
6-Jun Sat 8.0 @ 8:13
Total: 82
I was really happy to get the mileage into the 80's this week. Next week will be a slight cutback with a relay "race" on Saturday. I used some extra doubles to get the boost in mileage this week. I felt the cumulative fatigue on Wednesday's 12 miler in 80 degree heat. I also found I didn't really have time to do all my normal core workouts because I was just tired and wanted to be lazy at night. Other than that it worked out pretty decently.
I've been dragging through these anaerobic miler workouts (like what you see on Tuesday). I have been running my first few 400's of the workout too fast and burning myself up for the later sets. This time I tried to check my garmin for the paces to keep right around 81 and it was a complete and utter failure. Finally by the 10th repeat I was so frustrated I just put the afterburners on and came in with a 77. The chances of a 4:59 mile are basically 0 at this point. Again, I think I would be extremely lucky to clock a 5:1x.
Friday's lunch workout was the highlight of this week. Again, I came into this workout with the idea of easing into it instead of burning myself up on the first couple miles. It worked out out really well in this case with my second 2 mile tempo set coming in faster than I expected, and much less painfully than last week. The 5x200m w/ 200 rest at the end really helped to add some muscle fatigue for Saturday's recovery run. Now only if I could run at 33s/200m pace for 1 mile :). I'm not holding my breath.
Monday, June 01, 2009
Training 24-May through 30-May 8:04 PM
24-May Sun 16.0 @ 7:25 (Colorado Springs)
25-May Mon 7.0 @ 7:43
26-May Tue 10.0 @ 7:22
27-May Wed 12.0 @ 7:12 10x400m @ 78, 78, 80, 83, 81, 81, 81, 82, 83, 80 avg 81
28-May Thu AM 4.0 @ 8:04 / PM 7.0 @ 8:10
29-May Fri 10.0 @ 7:12 2x2mi Tempo @ 6:01, 6:10, 6:09, 6:12
30-May Sat 8.0 @ 8:08
Total: 74
Lots of nice quality this week. As you can see I'm still nowhere close to where I need to be for a 4:59 mile. Those 10x400m (actually they are 10x0.25mile, I use my garmin program) need to be about 74-76 rather than 78-83. I think I might have enough for a 5:2low or 5:1high but any better than that is really pushing it. I just do not have the anaerobic endurance I need for these short races. I really can't emphasize how terrible those workouts on Wednesday and Friday felt. I really dislike running that fast. It is EXTREMELY uncomfortable for me.
So far my weight loss plans have gone pretty poorly. I'm still sitting at 165. I really belive I need to be around 155 by october to break 2:50.
25-May Mon 7.0 @ 7:43
26-May Tue 10.0 @ 7:22
27-May Wed 12.0 @ 7:12 10x400m @ 78, 78, 80, 83, 81, 81, 81, 82, 83, 80 avg 81
28-May Thu AM 4.0 @ 8:04 / PM 7.0 @ 8:10
29-May Fri 10.0 @ 7:12 2x2mi Tempo @ 6:01, 6:10, 6:09, 6:12
30-May Sat 8.0 @ 8:08
Total: 74
Lots of nice quality this week. As you can see I'm still nowhere close to where I need to be for a 4:59 mile. Those 10x400m (actually they are 10x0.25mile, I use my garmin program) need to be about 74-76 rather than 78-83. I think I might have enough for a 5:2low or 5:1high but any better than that is really pushing it. I just do not have the anaerobic endurance I need for these short races. I really can't emphasize how terrible those workouts on Wednesday and Friday felt. I really dislike running that fast. It is EXTREMELY uncomfortable for me.
So far my weight loss plans have gone pretty poorly. I'm still sitting at 165. I really belive I need to be around 155 by october to break 2:50.
Training 17-May through 23-May 8:03 PM
17-May Sun 8.0 @ 7:33
18-May Mon 9.0 @ 7:42
19-May Tue 6.0 @ 8:07
20-May Wed 10.0 @ 7:19 10x400m @ 81, 80, 82, 83, 79, 81, 85, 85, 85, 82 avg 82
21-May Thu 7.0 @ 8:17
22-May Fri 11.0 @ 7:10
23-May Sat AM 7.0 @ 7:30 / PM 4.0 @ 7:25 (Colorado Springs)
Total: 62
18-May Mon 9.0 @ 7:42
19-May Tue 6.0 @ 8:07
20-May Wed 10.0 @ 7:19 10x400m @ 81, 80, 82, 83, 79, 81, 85, 85, 85, 82 avg 82
21-May Thu 7.0 @ 8:17
22-May Fri 11.0 @ 7:10
23-May Sat AM 7.0 @ 7:30 / PM 4.0 @ 7:25 (Colorado Springs)
Total: 62
Tuesday, May 19, 2009
I know this is supposed to be a running blog but.. 1:46 PM
Does it get much cuter than this? Seriously!
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Monday, May 18, 2009
Week 2 Post Eugene 2:47 PM
Mon 5.0 @ 8:04
Tue 5.0 @ 7:39
Wed OFF
Thu 7.0 @ 7:09
Fri 6.0 @ 7:46
Sat warmup 2.0 @ 7:06
Sat 10K RACE in 37:48 (6:05mpm)
Sat cooldown 2.0 @ 7:40
Total: 33
Pretty blasé week for me. Like I said in my last post, I had planned on jogging a half marathon on Saturday but after my legs were still completely toasted on Monday (8 days after
My legs are really coming around this week and I might throw in a set of 400s with 400 recovery jogs on Thursday. As I’ve never done a 400/400 workout before how many sets do you guys think I should start with? 6? 8? 10? Also, I’m also ordering a pair of Hyperspeed 3’s from road runner sports today to wear in the big sub-5 challenge.
Wednesday, May 13, 2009
Recovery and Future Plans 1:20 PM
So far recovery has been "intense". I took an entire week off following the marathon out of necessity. I really kicked back on this off week and cut out all lifting/core work as well. I did swim 3 times. I also ate like crap, and managed to put on a couple pounds, which was actually quite enjoyable.
I believe I have minor strains in the soleus muscles of both left and right calves. I remember my calves starting to go about 15 miles into the marathon and I guess this is what finally came of it. This may be the one and only time I really don't mind dealing with a minor injury. I've been icing/stretching/foam rolling it daily.
Monday: 8 days post marathon
I went for a 5 mile run on Monday and was absolutely amazed how shredded my legs still felt. My calves were VERY sore and to my surprise my quads were still toasted. Amazing!
Tuesday: 9 days post marathon
Despite the rough go at it Tuesday I felt better on Wednesday and stepped out for another 5 miler. This run went much better although my calves were still a bit tender. This really got me to thinking about recovery runs being beneficial to recovery vs. full rest. I'm still on the fence on this issue.
Wednesday: 10 days post marathon
Swam 2400!! yards today. I'm trying to be really conservative here folks. I felt like I could easily go out and run today but I reeled in my desires and went for a swim. My swimming is feeling really strong lately. Kind of makes me want to try a triathlon sometime.
Rest of the week:
I'd like to end with 30+ miles this week. I'll probably try for 7 on Thursday and 6 on Friday. Then, depending on how everything is feeling, I might run the Famous Potato Half Marathon. I don't have a ton of great things to say about this race but it looks like a decent course this year and I like to support the YMCA. We'll see..
Future Plans:
As much I tried to skirt around the issue of Boston the week after Eugene I could not get it out of my head. Everyone was constantly asking about it and I kept saying "I'm not thinking about it yet. We'll have to see." What a crock of shit. You've all heard the reasons before in countless other blogs of those who are trying to BQ or those who have BQ'd so I won't list them again. I'm in for Boston 2010. I've been scrounging around the web for deals on hotels, looking at the course profile, thinking about how to emulate that in my training. Basically the whole gambit.
As a small sidebar, I still adamantly maintain that I did not get into marathoning to get super fast or to BQ. I got into it simply because I love that feeling about 5 miles in when you are just floating. And I love teaching my body to do things that I *really* used to think were completely crazy. Oh. And I love eating.
Now that is over with, I'd like to take a crack at sub-2:50 in the fall. Currently, I would be too nervous to try this at Boston because I feel that Boston is not a PR course. After getting injured last summer and having to pull out of Portland I have some unfinished business there.
Finally, I did not fold nearly enough races into my buildup leading to Eugene. I plan on hitting at least a couple extra races this summer to flush out some stale PRs.
So here is the long term plan in all its glory:
Sawtooth Relay - June 13 - This is purely for fun, especially because my wife and I can run on the same team. We did this in 2007 and had a blast. This year should be especially interesting as we are sponsored by runningskirts.com so expect some product reviews as well as lots of interesting pictures come June 13th.
Main Street Mile - June 26 - I'm stoked about this one. We have a little sub-5 minute challenge going on at RWOL. A 4:59 is a HUGE stretch for me. I'd like to get some mile training in but Portland training starts May 31st. If I do get any in it will be minimal.
Missoula Half Marathon - July 13 - The logistics of making the drive from Boise to Missoula might be tough on this one. I had a great experience last year and would like to come and support the race as well. I'd also like to take a shot at sub-1:20.
San Francisco 1st Half Marathon - July 29 - Very tentative. I'd like to go down and visit my sister and run this race with her. Again, work and money might be the deciding factor here.
Portland Marathon - Oct 4 - Main goal for the fall. Gunning for a sub-2:50
114th Boston Marathon - April 19 - Uh yeah. Boston.
I believe I have minor strains in the soleus muscles of both left and right calves. I remember my calves starting to go about 15 miles into the marathon and I guess this is what finally came of it. This may be the one and only time I really don't mind dealing with a minor injury. I've been icing/stretching/foam rolling it daily.
Monday: 8 days post marathon
I went for a 5 mile run on Monday and was absolutely amazed how shredded my legs still felt. My calves were VERY sore and to my surprise my quads were still toasted. Amazing!
Tuesday: 9 days post marathon
Despite the rough go at it Tuesday I felt better on Wednesday and stepped out for another 5 miler. This run went much better although my calves were still a bit tender. This really got me to thinking about recovery runs being beneficial to recovery vs. full rest. I'm still on the fence on this issue.
Wednesday: 10 days post marathon
Swam 2400!! yards today. I'm trying to be really conservative here folks. I felt like I could easily go out and run today but I reeled in my desires and went for a swim. My swimming is feeling really strong lately. Kind of makes me want to try a triathlon sometime.
Rest of the week:
I'd like to end with 30+ miles this week. I'll probably try for 7 on Thursday and 6 on Friday. Then, depending on how everything is feeling, I might run the Famous Potato Half Marathon. I don't have a ton of great things to say about this race but it looks like a decent course this year and I like to support the YMCA. We'll see..
Future Plans:
As much I tried to skirt around the issue of Boston the week after Eugene I could not get it out of my head. Everyone was constantly asking about it and I kept saying "I'm not thinking about it yet. We'll have to see." What a crock of shit. You've all heard the reasons before in countless other blogs of those who are trying to BQ or those who have BQ'd so I won't list them again. I'm in for Boston 2010. I've been scrounging around the web for deals on hotels, looking at the course profile, thinking about how to emulate that in my training. Basically the whole gambit.
As a small sidebar, I still adamantly maintain that I did not get into marathoning to get super fast or to BQ. I got into it simply because I love that feeling about 5 miles in when you are just floating. And I love teaching my body to do things that I *really* used to think were completely crazy. Oh. And I love eating.
Now that is over with, I'd like to take a crack at sub-2:50 in the fall. Currently, I would be too nervous to try this at Boston because I feel that Boston is not a PR course. After getting injured last summer and having to pull out of Portland I have some unfinished business there.
Finally, I did not fold nearly enough races into my buildup leading to Eugene. I plan on hitting at least a couple extra races this summer to flush out some stale PRs.
So here is the long term plan in all its glory:
Sawtooth Relay - June 13 - This is purely for fun, especially because my wife and I can run on the same team. We did this in 2007 and had a blast. This year should be especially interesting as we are sponsored by runningskirts.com so expect some product reviews as well as lots of interesting pictures come June 13th.
Main Street Mile - June 26 - I'm stoked about this one. We have a little sub-5 minute challenge going on at RWOL. A 4:59 is a HUGE stretch for me. I'd like to get some mile training in but Portland training starts May 31st. If I do get any in it will be minimal.
Missoula Half Marathon - July 13 - The logistics of making the drive from Boise to Missoula might be tough on this one. I had a great experience last year and would like to come and support the race as well. I'd also like to take a shot at sub-1:20.
San Francisco 1st Half Marathon - July 29 - Very tentative. I'd like to go down and visit my sister and run this race with her. Again, work and money might be the deciding factor here.
Portland Marathon - Oct 4 - Main goal for the fall. Gunning for a sub-2:50
114th Boston Marathon - April 19 - Uh yeah. Boston.
