Training Log Archive: BPIn the 7 days ending Jul 2, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||
Saturday Jul 2, 2011 #
Jogging warm up/down 20:00 [2] 3.2 km (6:15 / km)
Before and after OHD race with 4x50m strides and drills. Legs pretty loose.
Stretching 15:00 [0]
Legs with roller and stick.
Running race (Road) 5:45 1.03 mi (5:35 / mi) +21m 5:15 / mi
Carlisle OHD mile (36th running and 99 years of OHD) very warm and 160 runners of all ages. Turned out to be a fairly tactical race after the 15 yo CCHS track hotshot and winner took off. Started well cruised to first half in a pack of 3, then ramped it up for second half uphill- felt like a sub 5:30 effort. After 3 years of finishing 4th, made the podium (yay!) in second with 5:45.5 (officially 5:46 with RF chip timing) and first in the masters 40-59 div. This one was actually pretty sweet and apparently I'm not slowing down with age (yet!). So history is:
2008 4th in 5:56
2009 4th in 5:55
2010 4th in 5:48
2011 2nd in 5:45
http://www.coolrunning.com/results/11/ma/Jul2_Carl...
Stayed for awards and OHD parade, flag ceremony and book sale-pleasant morning with Roz.
Ps learnt that there is a Carlisle in West Australia- have to look it up as the only other one I know personally is Carlisle Cumbria UK.
2008 4th in 5:56
2009 4th in 5:55
2010 4th in 5:48
2011 2nd in 5:45
http://www.coolrunning.com/results/11/ma/Jul2_Carl...
Stayed for awards and OHD parade, flag ceremony and book sale-pleasant morning with Roz.
Ps learnt that there is a Carlisle in West Australia- have to look it up as the only other one I know personally is Carlisle Cumbria UK.
C • Cool 2
Note
Turns out Carlisle is a suburb of Perth WA on the commuter rail line to Armadale where my folks live- how many times have I made that trip and not noted the station stop. Oy vey- dementia!?
Walking 30:00 [1] 2.5 km (12:00 / km)
Various schlepping around Carlisle and the hood.
Friday Jul 1, 2011 #
Walking 26:00 [1] 2.4 km (10:50 / km)
(rest day)
Moving ok
Stretching 15:00 [0]
With stick and roller
Strength (Core) 15:00 [2]
Easy session to stay loose
Thursday Jun 30, 2011 #
Stretching 15:00 [0]
Legs with foam roller
4 PM
Jogging (trail) 25:51 5.01 km (5:10 / km) +28m 5:01 / km
GBF easy at start, faster mile in middle then cruise home. Legs a bit stiff today. More stretching needed.
Wednesday Jun 29, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
legs a bit tight today - will need stretching later
Strength (legs and core) 30:00 [3]
3x12-15 squats/lunges, adductors, gluts, hams and core
Reminder to get something to bl on these exs.
Reminder to get something to bl on these exs.
C • Just 3
12 PM
Spin warm up/down 22:00 [1] 10.3 km (2:08 / km)
Today was White Rim MTB trail in Utah
Tuesday Jun 28, 2011 #
Walking 20:00 [1] 2.0 km (10:00 / km)
Warm and sunny out
3 PM
Jogging warm up/down 32:00 [2] 5.2 km (6:09 / km)
Before and after track with 4x50m strides, drills and stretches. At this stage I am getting worried about breaking down- so far so good and decided to modulate today's 800m-oriented workout to 90% effort 200s rather than 95%.
Track intervals (MIT) 5:29 2.0 km (2:45 / km)
Warm to hot 80s and some humidity. Variable breeze. Plan was 2 sets of 5x 200m @90% effort with 100 m walk between 2's and 5 min rest between sets. Went as follows:
32.8
33.4
33.2
33.5
33.7
1k in 2:46.6 (33.2)
32.8
32.9
33.3
32.1
31.3
1k in 2:42.4 (32.4)
Avg= 32.9
Definititely felt the last one.
32.8
33.4
33.2
33.5
33.7
1k in 2:46.6 (33.2)
32.8
32.9
33.3
32.1
31.3
1k in 2:42.4 (32.4)
Avg= 32.9
Definititely felt the last one.
Monday Jun 27, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Nice sunny day.
Legs a tad tired. Light spin and arms/core today.
Now I've got to learn to lean at the finish- could have been 1-2 hundreths right there on the line in the 4 - the wonders of automatic (photographic) timing. Anyhow 59 is the new 400 target, 2:19 for the 800 and stretch goal is 5:00 for the 1500. 200 dash?- nah- injury prone.
Legs a tad tired. Light spin and arms/core today.
Now I've got to learn to lean at the finish- could have been 1-2 hundreths right there on the line in the 4 - the wonders of automatic (photographic) timing. Anyhow 59 is the new 400 target, 2:19 for the 800 and stretch goal is 5:00 for the 1500. 200 dash?- nah- injury prone.
Spin warm up/down 21:00 [2] 9.0 km (2:20 / km)
Todays delite- a sojourn in the Italian alps and a loop around Lago di Garda- very nice.
Strength (arms and core) 30:00 [3]
3x15 plus hams, gluts and planks
Sunday Jun 26, 2011 #
11 AM
Jogging warm up/down (MIT Summer classic meet) 15:00 [2] 2.5 km (6:00 / km)
Before track with 6x50m strides and drills. Warm to hot 80s with slight headwind along home straight.
Conditions: felt fine and given this is my usual track training time and familiar track I felt good.
Mood- determined and anticipatory
Legs; rested and responsive.
http://web.mit.edu/barragan/MITPVC/meets.html
Conditions: felt fine and given this is my usual track training time and familiar track I felt good.
Mood- determined and anticipatory
Legs; rested and responsive.
http://web.mit.edu/barragan/MITPVC/meets.html
Stretching 15:00 [0]
Roller and stick on legs plus regular stretching.
12 PM
Track race (MIT Summer classic meet) 5:09 1.5 km (3:26 / km)
Well balanced race and pleased with effort. Hit paces pretty much spot on and likely had something left. Form was good- good stride length and upper body poise / drive, so style points as well :-)
Splits as called out:
300 in 60
400 in 80
700 in 2:25
800 in 2:46
1100 in 3:50
1500 in 5:09.91
Notably I didn't fall asleep in the 3rd lap and pushed from 600m to go.
So had 60, 1:25, 1:26 and 1:19 (goal was 60, 1:23,1:25, 1:22)
Somewhat embarrassing to note another PR by 10 sec, sub All American age Std (AG= 83%, open age equiv 4:08.9) and top 10 on US masters ranking list.
http://web.mit.edu/barragan/MITPVC/results_2011_06...
Splits as called out:
300 in 60
400 in 80
700 in 2:25
800 in 2:46
1100 in 3:50
1500 in 5:09.91
Notably I didn't fall asleep in the 3rd lap and pushed from 600m to go.
So had 60, 1:25, 1:26 and 1:19 (goal was 60, 1:23,1:25, 1:22)
Somewhat embarrassing to note another PR by 10 sec, sub All American age Std (AG= 83%, open age equiv 4:08.9) and top 10 on US masters ranking list.
http://web.mit.edu/barragan/MITPVC/results_2011_06...
Track race 1:00 [5] 0.4 km (2:30 / km)
15 min rest after 1500 and a bit of jogging and loosening up. Drew lane 6 in a mens heat - winner in 49. Drew lane 6 by seed and followed advice to go out faster- caught up with lanes 7 and 8 stagger by first straight, cruise mode then kicked it home. If I'd known how close I was to breaking 60 I would have pushed harder :-)
Time (FAT) 1:00.73 !!!! (AG =86%, open age equiv 49.9) GOTTA LEAN!!
Anyhow PR by over 1 sec and #8 US outdoor rankings.
Time (FAT) 1:00.73 !!!! (AG =86%, open age equiv 49.9) GOTTA LEAN!!
Anyhow PR by over 1 sec and #8 US outdoor rankings.
3 PM
Jogging warm up/down (easy road/trail) 20:24 [2] 4.01 km (5:05 / km) +31m 4:54 / km
Got home, relieved of gardening duties :-) so went for a run. Legs moving really nicely and mentally buoyed by track. HTFU successful. Also achieved stretch goal for season of achieving 3 AA stds. Need new goal!
Based on recent performance, decided my running niche is 800m (US rank #5, AG=86%, open 1:57.3) but can go up to 1500 or down to 400.
Based on recent performance, decided my running niche is 800m (US rank #5, AG=86%, open 1:57.3) but can go up to 1500 or down to 400.