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
