Stuck In This Battlin Mode
Monday, 12-13-2010
45 min steady on the treadmill at CTC
* It has been 20-degrees and WINDY, up to 35mph gusts, so I opted for the treadmill this week, with a motive to also help heal my Achilles. When I had a major Achilles injury in 2001, the only thing that healed me was running on the treadmill: the smooth, consistent surface and footstrike brought it all back into alignment. I can say that after today's run, the magic worked once again. Boring, but oh well... most of the time at 8.5mph and .5% grade.
Tuesday, 12-14-2010
20 min w/u, 1-2-3-1-2-3 fartlek w/ equal rec. on treadmill, 15 min c/d (56 min)
* So, one of my weaknesses is my ambition. I researched like mad the proper treadmill hill workout and came upon a trusted source (Frank Horwill) and so I set upon 10K pace (11mph) and 4% grade for my efforts. However, I quickly realized that 11mph at 4% grade was not 5:27 pace, but 5:05 pace! So, it was a rough first set, hitting 1-min at 11mph. Knowing I didn't want to keep that for 2-min, I lowered to 10.5mph on my 2-min effort (5:18 pace) and then 10mph (5:32 pace) on my 3 min effort, so it almost worked out perfectly. The second set felt easier than the first as my muscles understood they had to get going. Interior knees were all electricity, but I felt that was from stabilizing at high speeds.
Wednesday, 12-15-2010
50 min on treadmill at CTC
* Boring... steady runs on a treadmill take forever when compared to the road. Got through it and was amazed that I controlled myself at the end in regards to pace and incline. Just putting in the aerobic work. Hopefully the last day of 30mph winds so I can get back outside.
Thursday, 12-16-2010
1:06:39 (15 min w/u, 5-5-10-5-5 w/ 3 min rec, 10 min c/d)
* 6:51, 6:43, 6:02, 6:26, 6:00, 5:38, 6:55, 6:42, 6:35, 6:48, 7:04
Whew, crazy! Wanted to run this outside after a couple of runs on the treadmill, and thought I could beat the snow. Bundled up and started out in the snow, feeling good traction so I pressed on. Immediately settled into 6:45 pace and was curious what I would hit on the 5-min pickups. The first one was conservative and got going, but by the second one I saw 5:04 pace on my watch and kept on. Ran into some difficulty in the 10 min pick-up, hitting 5:30 pace but my right hip was weak. Finished up as best I could in the snow on the final two 5 min efforts home and by the end I was running very efficiently. By the way, avoided serious injury twice when I slipped on ice and quickly realized how dangerous it is to run in the snow.
Friday, 12-17-2010
1:02:56 out to Patterson Park
* 7:07, 7:00, 7:14, 6:47, 6:24, 6:40, 6:58, 6:22, 6:35, 6:41
Felt very fluid and very controlled. Hit sub-6:45 pace most of the way quite easily... had some issues with ice and snow, but nothing to slow me down too dramatically. Right hip is still weak and need to address it and strengthen. Looking forward to Sunday's long run already.
Saturday, 12-18-2010
42:01 out to Rockburn Branch Park
* 6:47, 6:25, 6:23, 6:36, 6:29, 6:09, 6:02
Felt quite crisp and strong. Really enjoy running in 30-degree weather. Hills went well as did my final .9 miles wihout pushing was hitting 5:23 on 80%.
Sunday, 12-19-2010
2:19:48 through Ellicott City and Rockburn Branch Park
* 9:09, 6:59, 7:03, 6:45, 6:37, 6:37, 6:20, 6:31, 6:35, 7:02, 7:08, 8:31, 6:35, 6:37, 6:33, 6:46, 6:43, 6:20, 6:14, 6:14, 6:42
Opted for the roads today, as the trails still were iced over with snow and I wanted a good aerobic effort. The course was tremendously hilly and was able to hit sub-6:40 pace consistently on the hilly roads. Great decision to descend into Ellicott City and had plenty of energy to attack the hills and the final 30+ minutes of the run on a hilly circuit. If my long runs continue this well, I may opt for the 50K Champs instead of the 50M Champs, as I think I'm too aggressive for 50M right now.
Total
7:42:40
45 min steady on the treadmill at CTC
* It has been 20-degrees and WINDY, up to 35mph gusts, so I opted for the treadmill this week, with a motive to also help heal my Achilles. When I had a major Achilles injury in 2001, the only thing that healed me was running on the treadmill: the smooth, consistent surface and footstrike brought it all back into alignment. I can say that after today's run, the magic worked once again. Boring, but oh well... most of the time at 8.5mph and .5% grade.
Tuesday, 12-14-2010
20 min w/u, 1-2-3-1-2-3 fartlek w/ equal rec. on treadmill, 15 min c/d (56 min)
* So, one of my weaknesses is my ambition. I researched like mad the proper treadmill hill workout and came upon a trusted source (Frank Horwill) and so I set upon 10K pace (11mph) and 4% grade for my efforts. However, I quickly realized that 11mph at 4% grade was not 5:27 pace, but 5:05 pace! So, it was a rough first set, hitting 1-min at 11mph. Knowing I didn't want to keep that for 2-min, I lowered to 10.5mph on my 2-min effort (5:18 pace) and then 10mph (5:32 pace) on my 3 min effort, so it almost worked out perfectly. The second set felt easier than the first as my muscles understood they had to get going. Interior knees were all electricity, but I felt that was from stabilizing at high speeds.
Wednesday, 12-15-2010
50 min on treadmill at CTC
* Boring... steady runs on a treadmill take forever when compared to the road. Got through it and was amazed that I controlled myself at the end in regards to pace and incline. Just putting in the aerobic work. Hopefully the last day of 30mph winds so I can get back outside.
Thursday, 12-16-2010
1:06:39 (15 min w/u, 5-5-10-5-5 w/ 3 min rec, 10 min c/d)
* 6:51, 6:43, 6:02, 6:26, 6:00, 5:38, 6:55, 6:42, 6:35, 6:48, 7:04
Whew, crazy! Wanted to run this outside after a couple of runs on the treadmill, and thought I could beat the snow. Bundled up and started out in the snow, feeling good traction so I pressed on. Immediately settled into 6:45 pace and was curious what I would hit on the 5-min pickups. The first one was conservative and got going, but by the second one I saw 5:04 pace on my watch and kept on. Ran into some difficulty in the 10 min pick-up, hitting 5:30 pace but my right hip was weak. Finished up as best I could in the snow on the final two 5 min efforts home and by the end I was running very efficiently. By the way, avoided serious injury twice when I slipped on ice and quickly realized how dangerous it is to run in the snow.
Friday, 12-17-2010
1:02:56 out to Patterson Park
* 7:07, 7:00, 7:14, 6:47, 6:24, 6:40, 6:58, 6:22, 6:35, 6:41
Felt very fluid and very controlled. Hit sub-6:45 pace most of the way quite easily... had some issues with ice and snow, but nothing to slow me down too dramatically. Right hip is still weak and need to address it and strengthen. Looking forward to Sunday's long run already.
Saturday, 12-18-2010
42:01 out to Rockburn Branch Park
* 6:47, 6:25, 6:23, 6:36, 6:29, 6:09, 6:02
Felt quite crisp and strong. Really enjoy running in 30-degree weather. Hills went well as did my final .9 miles wihout pushing was hitting 5:23 on 80%.
Sunday, 12-19-2010
2:19:48 through Ellicott City and Rockburn Branch Park
* 9:09, 6:59, 7:03, 6:45, 6:37, 6:37, 6:20, 6:31, 6:35, 7:02, 7:08, 8:31, 6:35, 6:37, 6:33, 6:46, 6:43, 6:20, 6:14, 6:14, 6:42
Opted for the roads today, as the trails still were iced over with snow and I wanted a good aerobic effort. The course was tremendously hilly and was able to hit sub-6:40 pace consistently on the hilly roads. Great decision to descend into Ellicott City and had plenty of energy to attack the hills and the final 30+ minutes of the run on a hilly circuit. If my long runs continue this well, I may opt for the 50K Champs instead of the 50M Champs, as I think I'm too aggressive for 50M right now.
Total
7:42:40
