Training Log Archive: GswedeIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
8 AM
Running 50:00 [3] 6.9 mi (7:15 / mi)
Very hot run on News Chronicle this morning. It's tough to get moving very quickly in this heat. I survived though.
Monday May 30, 2011 #
Running 45:00 [3] 6.4 mi (7:02 / mi)
Morning run with Bboyer. Very hot out. I'm glad I got it done in the morning acclimating to the heat and sun out here is tough.
Sunday May 29, 2011 #
Running 1:10:00 [3] 10.1 mi (6:56 / mi)
Pine grove with my team. We were rolling on the old rail line and then I hit up some big trails and hills by myself. A little cooler and shadier up there so that was nice. I made sure to hit up some single track to get prepped a bit for the trail classic.
Saturday May 28, 2011 #
Running 50:00 [3] 7.2 mi (6:57 / mi)
Easy with Reilly. Very hot out. 6:50's felt difficult. Knutes and then goose brothers with the boys afterwards
Friday May 27, 2011 #
Running 40:00 [3] 5.6 mi (7:09 / mi)
Easy session with Schelander, Ethan and Joel. Possum hollow and duck pond.
Thursday May 26, 2011 #
9 PM
Running 50:00 [3] 7.1 mi (7:03 / mi)
Nice run after the storm ran through here. I went out on the rail trail heading east, chasing the storm. It was awesome because I could see the lightning over the mountains ahead of me. Too far to hear though.
Wednesday May 25, 2011 #
Running 50:00 [3] 6.9 mi (7:15 / mi)
Duck pond with Wade and then rec fields alone. It's amazing how tired out my legs get running on rolling grassy hills compared to roads. It's what I need to do to get ready for cross. #fitness
Tuesday May 24, 2011 #
Running 45:00 [3] 6.3 mi (7:09 / mi)
Rail trail with Wade and then fogelsanger extension. It was funny actually, at the start of this run there was a hedgehog on the side of the trail that didn't want to back off. We kept getting closer and I was expecting him to run and wouldn't you know it this 6 inch tall creature jumped a little bit at us. I jumped over him to keep myself rabies free and was laughing a good bit afterwards.
Circuit Training 15:00 [5]
Monday May 23, 2011 #
Running 30:00 [3] 4.2 mi (7:09 / mi)
Britton to Smithdale and then back. There's so few runs to do around here when your runs are under in an hour. Really humid since it rained right before and then the sun cooked us.
Sunday May 22, 2011 #
Running 45:00 [3] 6.4 mi (7:02 / mi)
Out and back on Britton. I didn't feel like getting too creative.
Saturday May 21, 2011 #
Running 40:00 [3] 5.8 mi (6:54 / mi)
Fogelsanger Bard loop w/ Schelander. One more end of days survived.
Friday May 20, 2011 #
Running 45:00 [3] 6.2 mi (7:15 / mi)
Britton Box run. Feeling heavy.
Circuit Training 12:00 [5]
Same routine as last time. Did the exercises for 35 seconds instead of 50 because I wanted to actually be able to do them.
Thursday May 19, 2011 #
Running 45:00 [3] 6.5 mi (6:55 / mi)
News-Chronicle. Feeling really strong. Heavy rain at the start but the sun came out by the end and I was heating up a lot.
Wednesday May 18, 2011 #
Running 45:00 [3] 6.1 mi (7:23 / mi)
Duck pond trails and last 5 minutes barefoot on eckels field. The trails at duck pond were tiring my legs
Tuesday May 17, 2011 #
Running 40:00 [3] 5.6 mi (7:09 / mi)
Morning run with Wade on the rail trail before we went to help Ashley move in and the whole day got away from us.
Monday May 16, 2011 #
Running 35:00 [3] 5.0 mi (7:00 / mi)
Fogelsanger bard loop. I was rolling at some points. I attacked the Old Mill hill. That got my heart rate up alot.
Circuit Training 15:00 [5]
Bootcamp type training. I was really tired during this. I don't have the exact exercises right now but I would do each exercise for 50 seconds and then stride out for 80-100 meters and then start the next one. I did it barefoot. Man this routine just killed me.
Saturday May 14, 2011 #
Running 45:00 [3] 6.5 mi (6:55 / mi)
Run around SRU's campus. Explored some dirt trails/roads and "ran" up a 30% grade ski slope. Very hilly place.
Friday May 13, 2011 #
Running 30:00 [3] 4.4 mi (6:49 / mi)
Treadmill run at hotel. Good progression. I'm not going to take a break since I already took 2 weeks off from running. Nothing big though just 30-40 minute runs.
Thursday May 12, 2011 #
Running 30:00 [4]
Ran the first 2 miles at PSACs of the 10k and it kept going downhill so Coach Spence pulled me. Smart move. I tried to prepare as best as I could but not all of my systems were prepared for the race. That is not the way to go into a championship meet. I've got a lot of motivation now.
Wednesday May 11, 2011 #
Running 30:00 [3] 4.2 mi (7:09 / mi)
Easy premeet. Not feeling good nor bad.
Tuesday May 10, 2011 #
Running 50:00 [4] 7.0 mi (7:09 / mi)
Workout.
1xmile @5:18
4x400@76 on 400 recovery jog. Felt decent.
1xmile @5:18
4x400@76 on 400 recovery jog. Felt decent.
Monday May 9, 2011 #
Running 55:00 [3] 7.8 mi (7:03 / mi)
Duck pond easy. Felt really strong at the end of this run. The 10k might even go well on Thursday.
Sunday May 8, 2011 #
Running 1:10:00 [3] 9.8 mi (7:09 / mi)
Easy run at Pine Grove. I needed a run like this. Left knee feels better but right knee is starting to get sore. Interesting.
Saturday May 7, 2011 #
Running 55:00 [4] 7.6 mi (7:14 / mi)
Workout. It was very evident in this workout that I was just coming back into shape. Workout was 6x800@2:40-:45 on 400 recovery jog. I lost all ideas of pacing after my break.
Times:
2:36
2:38
2:36
2:41
2:38
2:37
I'm hoping that this will jump start my system enough to come back strong and hold that pace as a threshold pace for the race. It didn't feel too easy then but I'll have to get in the race and find out what happens.
Times:
2:36
2:38
2:36
2:41
2:38
2:37
I'm hoping that this will jump start my system enough to come back strong and hold that pace as a threshold pace for the race. It didn't feel too easy then but I'll have to get in the race and find out what happens.
Friday May 6, 2011 #
Running 50:00 [3] 6.9 mi (7:15 / mi)
Easy run on duck pond trails with Pealer. Knee feels better on the trails and when I run barefoot. Still not great though. I can feel it walking around and walking down stairs.
Thursday May 5, 2011 #
Running 35:00 [3] 5.3 mi (6:36 / mi)
Windy run out on roxbury with the guys. Knee felt really really good for first 15 minutes and then it started hurting for the last 20 minutes. The 5 minutes barefoot on the infield seemed to help it feel better.
Wednesday May 4, 2011 #
Note
(rest day)
Rest day. Trying to let my body use all it's resources for knee tendon repair. Tomorrow is go day. If I can't run by tomorrow, then conferences is off. I'l still have time for two workouts before the race then.
Tuesday May 3, 2011 #
Elliptical 32:30 [3]
I tried running for 2 minutes before this. The knee is still not ready. It's gonna have to be ready soon because I need to get some workouts in before conferences. Spence and I spoke and decided that if it's not run ready by thursday it'd be better to not run at PSACs.
On a kinda positive note I achieved one of my goals for my cross training period. (note that I said this goal as a joke) But I broke one of the elliptical trainers in the Rec Center. I normally chose the same one and I guess it wasn't ready for the time and intensity that I put it under. Interesting.
On a kinda positive note I achieved one of my goals for my cross training period. (note that I said this goal as a joke) But I broke one of the elliptical trainers in the Rec Center. I normally chose the same one and I guess it wasn't ready for the time and intensity that I put it under. Interesting.
2 PM
Elliptical 45:00 [3]
Good session
Monday May 2, 2011 #
Elliptical 1:05:00 [3]
This is all I had time for today. Oh well it's something.
Sunday May 1, 2011 #
Cycling 2:00:00 [2] 20.0 mi (10.0 mph)
Supporting Bswede along his marathon. A lot of starts and stops. Some higher intensity sections as I rushed along to get to other spots. Hilly.
Elliptical 1:05:00 [3]
Gotta stay in shape.