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Training Log Archive: j-man

In the 7 days ending Sep 5, 2009:

activity # timemileskm+m
  Run6 8:01:26
  Weight training1 30:00
  Plyometrics1 8:00
  Total6 8:39:26

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Saturday Sep 5, 2009 #

Note

An opportunity to see U23D at 10PM meant that I had to forgo training for today. It was a sacrifice I did not mind making.

That was a fantastic experience.

Friday Sep 4, 2009 #

Run 1:00:00 intensity: (50:00 @2) + (6:00 @3) + (4:00 @4)
shoes: February 2008 Asics

Level 8 hills. 7mph through 50. Then tempo. Last 4 minutes at 10mph and last minute at 10.5. Felt great the whole time.

Weight training 30:00 [3]

Nice. Cut out the chest press at the beginning, so just used machines for hamstring curls and leg extensions. Then into circuits. Did my one-legged stuff and some new core exercises that should make Hammer happy.

Good workout.

Thursday Sep 3, 2009 #

Run warm up/down 1:00:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

The time from and to Oak Grove. On the way to the Sheepfold I considered a variation in the route, searching for the elusive "Northwest Passage," but this may be a fool's errand.

Run 54:00 intensity: (30:00 @2) + (24:00 @3)
shoes: Inov-8 Mudlcaw 330 August 2009

Nice run with Brendan (who was almost late enough that I was considering alternative plans.) The prodigal son was absent.

I kept a firm pace on most of the uphills, easy on some of the flats, and tried to go down briskly. I continue to be acutely aware of my downhill deficiency so I spent a lot of the second half of the run concentrating on form, foot placements, and agility. It is easy to run stylishly when you are not racing, but I hope that by working on it, I may be able to race stylishly as well.

I will need more weight training I think.

Wednesday Sep 2, 2009 #

Run 1:00:00 intensity: (52:00 @2) + (8:00 @3)
shoes: 9 2007 Saucony

Level 8 hills, 7mph through 52, and then tempo, finishing at 10mph.

Tuesday Sep 1, 2009 #

Note

Eastern Canadian Championships, August 1997, Sutton, Quebec.

Run warm up/down 35:00 intensity: (20:00 @2) + (15:00 @3)
shoes: Reebok Bobby Curtis

Got out the door a bit late, so I had to run a portion of this briskly. Time is an estimate.

Run warm up/down 10:00 [2]
shoes: Reebok Bobby Curtis

Once I got there, warmup with the CSU crowd.

Plyometrics 8:00 [2]

Form exercises and stretches.

Run warm up/down 2:00 intensity: (1:30 @2) + (30 @3) 0.0 mi
shoes: Reebok Bobby Curtis

Final warmup, with strides.

(This was a bit too much warmup for me.)

Run intervals 30:26 intensity: (9:05 @2) + (21:21 @4)
shoes: Reebok Bobby Curtis

CSU track workout. Program was 1200 x 2, 1,000 x 2, 800 x 2, all with 200 meters jogging rest. Somehow the rest wasn't that consistent.

Anyway, Terry (who I thought I should be the same speed as) said he was doing 5:20 mile pace (and by that, apparently not 5:20 VO2 pace, but just 80 second laps--which I thought was doable.)

It looks like I started out fast and faded fast. Truly, at the end, I was dragging.

405
200

416
124

335
129

339
203

250
209

251

It also looks like I never hit the goal pace. The average lap times are as follows:

1st 1200: 81.67
2nd 1200: 85.33
1st 1000: 86.00
2nd 1000: 87.60
1st 800: 85.00
2nd 800: 85.50

I did not take intermediate times, but I think I faded on each lap as the gap with Terry seemed to balloon on 2 and 3.

Run warm up/down 50:00 [2]
shoes: Reebok Bobby Curtis

Back home, as a cooldown. I realized I had left my IPod back at the track and had to go back to get it.

I was quite exhausted by the time I got home.

Monday Aug 31, 2009 #

Event: Laramie Daze
 

Note

In some ways, I am rather consistent

.

DatePlaceTimePointsFedEvent NameType% Down

.

20-Aug-093418:56:00755HUNWOC Sprint Distance Qualification ASprint30.90

.

17-Aug-093182:05:00850HUNWOC Long Distance Qualification ALong36.60

.

17-Jul-083339:46:00687CZEWOC Middle Distance Heat AMiddle57.80

.

15-Jul-083194:03:00632CZEWOC Long Distance Heat CLong54.80

.

20-Aug-072839:18:00770UKRWOC Middle Distance QualificationMiddle - Heat B51.00

.

19-Aug-073181:17:00773UKRWOC Long Distance QualificationLong - Heat C48.90

.

30-Jul-063286:00:00780DENWOC Long Distance QualificationLong A47.40

.

29-Jul-063239:36:00778DENWOC Middle Distance QualificationMiddle46.60

Run 20:00 [2]
shoes: 9 2007 Saucony

1%, 6 mph.

Run 10:00 [2]
shoes: 9 2007 Saucony

1%, 6mph.

Run tempo 20:00 [3]
shoes: 9 2007 Saucony

Level 8, 8.5mph. Last 4 at 10, and last 1 at 10.5.

Felt great the whole time. Always remember the warmup. Long and slow and you are ready to go.

Run warm up/down 10:00 [2]
shoes: 9 2007 Saucony

2%, 7.5mph.

Sunday Aug 30, 2009 #

Run 30:00 [2]
shoes: 9 2007 Saucony

Level 8 hills, 7mph.

Run 30:00 intensity: (24:00 @2) + (6:00 @3)
shoes: 9 2007 Saucony

Level 8 hills, 7.5mph, and tempo for last 6.

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