Training Log Archive: j-manIn the 7 days ending Sep 7, 2009:
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Monday Sep 7, 2009 #
Event: New Haven Road Race
Run 58:00
shoes: February 2008 Asics
More of the same dynamic as yesterday, but the route took us sud sur Canal Lachine. Again, a nice outing and legitimate workout.
Sunday Sep 6, 2009 #
Event: WCOC Sessions Woods
Run 1:00:00
shoes: February 2008 Asics
Running while Dasha rode alongside. We went northish along the waterfront in the Vieux Port, then inland, and back. The biking/running combination is a great way for us to both have an enjoyable and productive outing.
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.
That was a fantastic experience.
Friday Sep 4, 2009 #
Run 1:00:00
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.
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
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.
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
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
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 0.0 mi
shoes: Reebok Bobby Curtis
Final warmup, with strides.
(This was a bit too much warmup for me.)
(This was a bit too much warmup for me.)
Run intervals 30:26
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.
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.
I was quite exhausted by the time I got home.