Training Log Archive: GswedeIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
Running warm up/down 31:00 [2] 4.2 mi (7:23 / mi)
15 minute warmup/ 16 minute cooldown.
Running 44:00 [4] 6.0 mi (7:20 / mi)
First hurdle workout of the year. My form is certainly not pretty yet. It needs work but I'm glad I got my first workout done. Didn't feel too difficult
Plan was 1x400@70, 3x400@80 over hurdles, 2x800@2:40 over hurdles, 3x400@80 over hurdles, 1x400@70, everything on same distance recovery jog.
Times:
71
93(knocked over a hurdle so I had to pick it up)
80
80
2:45
2:45
80
81
81
68
I definently need to wear something different than the green silence on a day like today. They hardly get any traction. Also I was running these in lane 4 so that counts for a few seconds per lap. Happy with the workout.
Plan was 1x400@70, 3x400@80 over hurdles, 2x800@2:40 over hurdles, 3x400@80 over hurdles, 1x400@70, everything on same distance recovery jog.
Times:
71
93(knocked over a hurdle so I had to pick it up)
80
80
2:45
2:45
80
81
81
68
I definently need to wear something different than the green silence on a day like today. They hardly get any traction. Also I was running these in lane 4 so that counts for a few seconds per lap. Happy with the workout.
Wednesday Mar 30, 2011 #
8 AM
Running 30:00 [2] 3.75 mi (8:00 / mi)
Morning jog on the rail trail.
4 PM
Running 1:00:00 [3] 8.6 mi (6:59 / mi)
Stonewall with Rice and Jake. Legs feeling heavy from the workout. Otherwise all systems are feeling good more or less. Last 10 minutes barefoot on the infield. Calf really loosened up after that.
Tuesday Mar 29, 2011 #
Running warm up/down 20:00 [3] 2.7 mi (7:24 / mi)
10 minute warmup/ 10 minute cooldown.
Running intervals 1:00:00 [4] 7.95 mi (7:33 / mi)
Tough workout. I was really worried about my calf before this but thankfully everything held together splendidly. I felt it less than normal even. I ice bathed afterwards and will probably be icing later today. The TLC seems to be working.
But now to the workout. Plan was 4 laps of sprinting the straights, jogging the turns @5:10, 2x3200@11:04, 2x800@2:32, 4x400@70, Everything on 400 recovery jog.
Times:
5:10
10:56
11:00
2:31
2:30
69
71
68
69
I was lucky enough to do this workout with Kris, Eric and Rice. It helped to have a few more guys than just Reilly. I didn't feel too strong, especially after the mile with S&Ts but I did it and thats what counts.
But now to the workout. Plan was 4 laps of sprinting the straights, jogging the turns @5:10, 2x3200@11:04, 2x800@2:32, 4x400@70, Everything on 400 recovery jog.
Times:
5:10
10:56
11:00
2:31
2:30
69
71
68
69
I was lucky enough to do this workout with Kris, Eric and Rice. It helped to have a few more guys than just Reilly. I didn't feel too strong, especially after the mile with S&Ts but I did it and thats what counts.
Monday Mar 28, 2011 #
8 AM
Running 30:00 [2] 3.7 mi (8:06 / mi)
Easy morning rail trail jog.
4 PM
Running 1:15:00 [3] 10.7 mi (7:01 / mi)
Accidentally chose a route that was too long again. Calf not feeling very good. Still trying to deal with it the best I can without taking a day off. We'll see if it's necessary. Frustrating but there are worse things.
Sunday Mar 27, 2011 #
Running 1:00:00 [3] 8.5 mi (7:04 / mi)
Easy morning recovery run on the rail trail. My left calf was very sore and tight to start out. I strongly considered not running. Finally decided to go 10 minutes out and turn around if need be. I got to 10 minutes and it was sore but had loosened up a lot. I could feel it the rest of the run but it wasn't a problem. I suppose it's obvious but feels important to note that I shouldn't do a long run the day after a 10k where my calves were destroyed, or at least bring my compression socks along to speed recovery. I suppose we live and learn though. It feels fine now.
Saturday Mar 26, 2011 #
Running 2:00:00 [3] 17.0 mi (7:04 / mi)
Long run with Rice and Kris through Richmond. We got a little turned around and Ethan Rissell got angry and went off on his own after cursing me out. But either way we found our way back in exactly the right amount of time. My left calf got very very sore and actually it almost feels like tendonitis... ice and ibuprofen on the way.
Friday Mar 25, 2011 #
Running warm up/down 25:00 [3] 3.4 mi (7:21 / mi)
15 minute warmup to tempo/ 10 minute warmup
Running race 32:58 [5] 10.0 km (3:18 / km)
Great race! 32:58. It didn't feel difficult until the last 5 laps. Really fun race. Perfect conditions. The race played out perfectly. We had a group of 4 guys and we switched off every 800 meters. We stayed steadily on 79-80 seconds per lap. It didn't even feel like a fast tempo. It felt downright slow. Then with 5 laps to go I started picking up the pace. The split sheet says I ran 5:11 for the last full mile and 72 for the final 400. We went through 5k in 16:36 so we negative split the race. Overall pretty good. Calves really sore.
Thursday Mar 24, 2011 #
Running 45:00 [3] 6.4 mi (7:02 / mi)
Easy premeet on the rail trail with the same guys I'm going to run the 10k with. I did 2 200s afterwards at race pace. It felt amazingly easy. When I get flats on, in race mode, with guys and prep in all the ways I normally do I should be ready to go.
Interesting to note though: I was feeling nervous all afternoon and through dinner and I was feeling a tendency to overeat and/or eat sweet sugary desserts. I luckily resisted the temptation but this temptation to sabotage myself is very interesting.
Interesting to note though: I was feeling nervous all afternoon and through dinner and I was feeling a tendency to overeat and/or eat sweet sugary desserts. I luckily resisted the temptation but this temptation to sabotage myself is very interesting.
Wednesday Mar 23, 2011 #
Note
According to attackpoint's pace calculator my workout paces put me right at 33:00 for 10k. Sounds good to me.
Tuesday Mar 22, 2011 #
Running warm up/down 29:00 [2] 4.0 mi (7:15 / mi)
15 minute warmup/ 14 minute cooldown.
Running 36:00 [4] 5.95 mi (6:03 / mi)
Good workout today. I was feeling really really drowsy beforehand so I'm glad I handled it so well. It didn't feel too difficult until the last interval.
Plan was 6x1200@ 3:48 on 400 recovery jog.
Times:
3:48
3:49
3:47
3:48
3:47
3:46
I averaged about 2:10 for the 400 jog. Good pre-race workout.
I'm certainly nervous about the race this Friday. A 33 minute 10k is still fast for me. I will have a group of 4 other ship runners to roll with. I'm expecting that it will feel like a fast tempo for the first 4.5 miles and then I'll need to hang tough for the last bit. Rest day tomorrow should help.
Plan was 6x1200@ 3:48 on 400 recovery jog.
Times:
3:48
3:49
3:47
3:48
3:47
3:46
I averaged about 2:10 for the 400 jog. Good pre-race workout.
I'm certainly nervous about the race this Friday. A 33 minute 10k is still fast for me. I will have a group of 4 other ship runners to roll with. I'm expecting that it will feel like a fast tempo for the first 4.5 miles and then I'll need to hang tough for the last bit. Rest day tomorrow should help.
Monday Mar 21, 2011 #
Running 1:00:00 [3] 8.7 mi (6:54 / mi)
Easy on the rail trail with Reilly. It's amazing how easy and short an hour feels. It's nice.
Sunday Mar 20, 2011 #
Running 2:05:00 [3] 18.0 mi (6:57 / mi) +472m 6:25 / mi
Last time I did this run in south mountain was almost 2 years ago on my birthday. I forgot how hilly it was. This time I had Reilly with me. He was hurting though. I felt strangely strong. Once again it happened where my body just started taking off towards the end of the run and I felt more energetic towards the end than at the beginning. I suppose it's not a bad thing. Beautiful day. 5 minute tempo at the end. Scared Bswede with my dog impression again. The cars on Prince st helped muffle my steps.
Note
I'M SO FIT RIGHT NOW!
Saturday Mar 19, 2011 #
Running warm up/down 35:00 [2] 4.9 mi (7:09 / mi)
10 minute warmup/ 25 minute cooldown. Left calf feeling tight. Going to take the rest of the day really easy and focus on recovery.
Running 40:00 [4] 5.96 mi (6:43 / mi)
Solid workout with Reilly. Nice day out with about 15 mph winds on the back stretch. Not too bad since we switched off the lead.
The plan was 4x200@:35, 2x400@71, 2X800@2:23, 2x400@71, 4x200@:35, everything on an equal distance recovery jog.
Times:
35
34
35
34
72
70
2:24
2:23
70
70
35
35
34
30
Each slower time was when Reilly was leading. He was hurting and kept falling off pace. This was strange because then at the start of the last 200 he suddenly yelled "Let's go", half tripped me, and then we took off hammering for the finish. He passed me in the last 20 meters. Just want to mention that I did this workout in trainers and not flats. In flats it would've been much easier. Good confidence builder.
The plan was 4x200@:35, 2x400@71, 2X800@2:23, 2x400@71, 4x200@:35, everything on an equal distance recovery jog.
Times:
35
34
35
34
72
70
2:24
2:23
70
70
35
35
34
30
Each slower time was when Reilly was leading. He was hurting and kept falling off pace. This was strange because then at the start of the last 200 he suddenly yelled "Let's go", half tripped me, and then we took off hammering for the finish. He passed me in the last 20 meters. Just want to mention that I did this workout in trainers and not flats. In flats it would've been much easier. Good confidence builder.
Friday Mar 18, 2011 #
Note
My race plan as of this point is to run the 10k at Richmond, have a weekend off and then a 3k steeple at Millersville. I'm shooting for 33:00 in the 10k. I don't think it'll be easy but I think I am ready to do it.
8 AM
Running 1:10:00 [3] 10.0 mi (7:00 / mi)
Extended School Loop. Beautiful out. I'm feeling pretty good.
4 PM
Running 30:00 [3] 3.8 mi (7:54 / mi)
Real easy with Dustin on Fish Hatchery. Feeling good.
Thursday Mar 17, 2011 #
8 AM
Running 30:00 [2] 3.75 mi (8:00 / mi)
Easy morning rail trail jog.
4 PM
Running 1:15:00 [3] 10.8 mi (6:57 / mi)
I didn't mean to go 75. I meant for 70 but the loop I chose was too long and I really didn't want to walk it in on St. Pattys day. So more mileage. Feeling heavy from the workout yesterday.
Wednesday Mar 16, 2011 #
Running warm up/down 40:00 [2] 5.6 mi (7:09 / mi)
20 minute warmup/ 20 minute cooldown
Running 35:00 [4] 5.98 mi (5:51 / mi)
Pretty easy workout today. Just maintenance really.
Plan was 15 minutes @5:42/mile, 3 minute jog, 10 minutes@ 5:36/mile, 2 minute jog, 5 minutes@5:32. I did this on the track. I would have done it on the rail trail if it weren't for the fact that each one needed to be slightly faster than the last. I felt that it would be easier to keep a close watch on my pace on a track rather than on the roads or rail trail.
Times/Paces:
15 minutes, avg of 5:40 pace
10 minutes, avg of 5:34 pace
5 minutes, avg of 5:30 pace
Pretty easy, felt good, just a little boring to do alone on a track.
Plan was 15 minutes @5:42/mile, 3 minute jog, 10 minutes@ 5:36/mile, 2 minute jog, 5 minutes@5:32. I did this on the track. I would have done it on the rail trail if it weren't for the fact that each one needed to be slightly faster than the last. I felt that it would be easier to keep a close watch on my pace on a track rather than on the roads or rail trail.
Times/Paces:
15 minutes, avg of 5:40 pace
10 minutes, avg of 5:34 pace
5 minutes, avg of 5:30 pace
Pretty easy, felt good, just a little boring to do alone on a track.
Tuesday Mar 15, 2011 #
Running 1:15:00 [3] 10.9 mi (6:53 / mi)
Rail trail and then a few laps on the outside of the track. Did the whole run with the champion Sean Stetler. Legs feeling heavy but overall I'm feeling really good all training considered. About 30 minutes of steeple afterwards and Core O'Clock later tonight.
Monday Mar 14, 2011 #
Running warm up/down 35:00 [3] 4.8 mi (7:17 / mi)
10 minute warmup/ 25 minute cooldown.
Running 41:00 [4] 6.75 mi (6:04 / mi)
Spence is keeping it real with these phase 3 workouts. I was really worried about this working before hand but it turned out really well. Probably one of my best workouts in a while. This is good news since it´s also considered one of the harder workouts we´re doing this season. YEA!
Plan was 3x1 mile@5:04 on 4 minute jog, then 3x800@2:32 on 2 minute jog.
Times:
5:01
5:01
5:04(I wanted to hit one on pace so that the 800s didn't suck. I should have just kept at 5:01, because the 800s were easy.)
2:31
2:30
2:31
I didn't feel like I was working until the last 800. On every other interval I felt like I was just gliding along. Pretty good for doing it alone.
Plan was 3x1 mile@5:04 on 4 minute jog, then 3x800@2:32 on 2 minute jog.
Times:
5:01
5:01
5:04(I wanted to hit one on pace so that the 800s didn't suck. I should have just kept at 5:01, because the 800s were easy.)
2:31
2:30
2:31
I didn't feel like I was working until the last 800. On every other interval I felt like I was just gliding along. Pretty good for doing it alone.
Sunday Mar 13, 2011 #
Running 2:00:00 [3] 17.5 mi (6:51 / mi)
A new loop today which I have dubbed Landfill Loop. I did it with Reilly. Both of us were still feeling the workout yesterday. About 15 minutes in I was wondering how I was going to make it through. Funny thing is though I decided that since I was so tired I wouldn't do my traditional 5 minute ending tempo. I got to that point and my body just started taking off. There was no push from my mind, at least conciously, my body just started feeling great and started hammering away. I really appreciated that. Now I'm really really tired.
P.S. Like Bswede, this week is my highest mileage ever.
P.S. Like Bswede, this week is my highest mileage ever.
Saturday Mar 12, 2011 #
Running warm up/down 41:00 [2] 5.2 mi (7:53 / mi)
16 minute warmup and 25 minute cooldown.
Running 34:00 [4] 5.5 mi (6:11 / mi)
A tough workout which on paper didn't look too hard.
Plan was 4x200@:35 on 200 jog, 4x1000@3:10 on 400 jog, and 2x400@70 on 400 jog. There was about 15 mph of wind coming down the homestretch.
Times:
35
34
35
34
3:10
3:09
3:10
3:09
70
69
My workout partner (Reilly) was hurting pretty badly and he made it through the first 400 of the second 1000 and did 300 meters of a 400 with me. Otherwise I was alone which made it more difficult. Ethan Pealer was doing his workout on the track also which helped. Beautiful day otherwise.
Plan was 4x200@:35 on 200 jog, 4x1000@3:10 on 400 jog, and 2x400@70 on 400 jog. There was about 15 mph of wind coming down the homestretch.
Times:
35
34
35
34
3:10
3:09
3:10
3:09
70
69
My workout partner (Reilly) was hurting pretty badly and he made it through the first 400 of the second 1000 and did 300 meters of a 400 with me. Otherwise I was alone which made it more difficult. Ethan Pealer was doing his workout on the track also which helped. Beautiful day otherwise.
Friday Mar 11, 2011 #
Note
Shippensburg men's and women's dmr teams just won the DII National Championship. I'm inspired. Such an example.
8 AM
Running 30:00 [3] 3.6 mi (8:20 / mi)
Morning Jog out on Fogelsonger. Lots of flooding.
4 PM
Running 1:10:00 [3] 9.9 mi (7:04 / mi)
Extended School loop with 8x20/40s. I think they messed up my pace a bit. Lots of cold wind and snow/sleet/rain in my face for the first 35 minutes heading into the wind. Very nice on the way back.
Thursday Mar 10, 2011 #
8 AM
Running 30:00 [3] 3.5 mi (8:34 / mi)
Morning Jog from the Cabin. This sleet is getting annoying.
4 PM
Running 1:10:00 [3] 10.1 mi (6:56 / mi)
Rail trail in Ship. The sleet has turned to rain down here.
Wednesday Mar 9, 2011 #
9 AM
Running 30:00 [3] 3.5 mi (8:34 / mi)
Early morning jog from the cabin with Ben.
3 PM
Running 1:10:00 [3] 9.5 mi (7:22 / mi)
A Mountain run on a very nice loop from the Cabin. Lots of sleet and rain. Hills getting to me.
Tuesday Mar 8, 2011 #
Running 1:10:00 [4] 11.1 mi (6:18 / mi)
Workout.
10 minute warmup/ 12 minute cooldown
Plan was 4x10minutes @threshold on 400 jog recovery.
I covered 7 and a quarter laps on each one which is 2900 meters or 5:30 pace. Very good workout I'd say. It never really got difficult.
10 minute warmup/ 12 minute cooldown
Plan was 4x10minutes @threshold on 400 jog recovery.
I covered 7 and a quarter laps on each one which is 2900 meters or 5:30 pace. Very good workout I'd say. It never really got difficult.
Monday Mar 7, 2011 #
Running 1:10:00 [3] 10.0 mi (7:00 / mi)
Easy run on Forbidden. I felt really heavy at the start but it got easier as I went along.
Sunday Mar 6, 2011 #
Running 2:00:00 [3] 17.1 mi (7:01 / mi) +305m 6:39 / mi
A very difficult long run in Fair Hill, Md. A lot of climb on this route. I felt very heavy and sluggish but I did it. The 5 minute tempo at the end felt really tough. Time to rest.
Note
Mileage was not as low as I was hoping since Spence didn't want us to take a rest day this week. So I need to focus on rest and recovery right now so it doesn't all break me down. Discipline is about building yourself up, not breaking yourself down.
Saturday Mar 5, 2011 #
Running 1:00:00 [3] 8.3 mi (7:14 / mi)
Recovery run on the Rail Trail. Very Recovery like.
Friday Mar 4, 2011 #
Running warm up/down 20:00 [3] 2.7 mi (7:24 / mi)
Warmup/cooldown.
Running tempo 20:00 [4] 3.56 mi (5:37 / mi)
20 minute tempo section on the track with Reilly. This felt really easy.
Running 36:00 [4] 5.2 mi (6:55 / mi)
This part of the workout followed the 20 minute tempo. I never struggled during this. I want to look back at the same workout I did last year and see how I handled it. At any rate this was quite easy. Plan was 4x1200@3:48 on a 4 minute jog.
Times:
3:48
3:48
3:47
3:44
On the last one Reilly was leading but then it came to the last hundred meters and I could tell he was starting to turn over a bit more. So I said screw it and went after it. Even when I was sprinting away from him it felt easy. I never got out of breath. This is good training.
Times:
3:48
3:48
3:47
3:44
On the last one Reilly was leading but then it came to the last hundred meters and I could tell he was starting to turn over a bit more. So I said screw it and went after it. Even when I was sprinting away from him it felt easy. I never got out of breath. This is good training.
Thursday Mar 3, 2011 #
Running 1:00:00 [3] 9.1 mi (6:36 / mi)
Scooter loop with Evans, Reilly, Rice, Schelander, and Gillette. We were hammering. A little chillier out but that was fine. I felt tired and heavy this run and then I realized how fast we were going.
Wednesday Mar 2, 2011 #
Running 1:30:00 [3] 14.3 mi (6:18 / mi)
A progression run with Reilly out and back on Britton Rd. The plan was first 3rd easy, 2nd 3rd moderate, and last 3rd at a comfortably hard pace. At every 3rd Reilly was hammering the pace and one-stepping me. When we got to the comfortably hard 3rd he started running a 5:25 pace. I got pissed off and stopped letting him hammer me and took over the lead. I ran the next mile in 5:19 and dropped him. After that I was running 5:38s. I'm not sure whether this was a good or bad thing. I am glad to know that I'm able to do this though. It actually felt surprisingly easy.
Tuesday Mar 1, 2011 #
Running 1:00:00 [3] 8.7 mi (6:54 / mi)
Easy Peiper Rd. with some pals. Perfect running weather. Legs felt a little heavy towards the end. Nothing too bad though.