Line 'er Up
Monday, 03-28-2011
AM: 3 miles aroud Ft. McHenry in 21:25 + 2 sets of Drills
* 7:04, 6:42, 6:35 (avg. 6:47/mile)... nice and crisp around Ft. McHenry, getting the legs ready for tonight.
PM: 20 min easy, 6 x 400m with 200m jog in 72/72/70/70/68/68
* 70.58/73.73, 70.22/70.95, 67.59/68.39... ended up cutting the 200m jog short, as I didn't want to run any more than I had to on the track with my spikes to save my calves/achilles. Obviously, was worried I wasn't going to be able to hit 72 and blitzed a 70.58 feeling easy. Slowed it down and then got back on track. Amazing how my trail strength and endurance is paying off on the track. I felt like I could've run 6 x 400m in sub-64 if I was going close to all-out. I will practice some hurdling on Thursday, as that is my only worry (fatigue from jumping). Anyway, very pleased how I'm feeling getting back to some speed and am quite surprised at my strength and speed carrying-over.
Tuesday, 03-29-2011
8 miles steady out to Patterson Park in 55:51
* 7:02, 6:45, 7:08, 7:07, 6:37, 6:43, 6:39, 6:25, 6:17 (avg. 6:47)... tough to get this run in, but I managed in decent weather. Legs were a little fatigued from yesterday, but not much. Some twitching going on in my left quad and definitely a tight right hip, which I need to continue monitoring. Feeling good.
Wednesday, 03-30-2011
6 miles steady around Ft. McHenry in 40:07 + 6 x 150m strides
* 7:14, 6:40, 6:43, 6:39, 6:29, 6:25 (avg. 6:42/mile)... a very good run. Sitting back a bit in my stride, perhaps due to some soreness in my calves, but I was turning over nicely. The stride session went very well, as I ran them on the boardwalk to have some bounce in my stride to mimic the track and produce less stress than needed.
Thursday, 03-31-2011
20 min easy + 4 x 1200m in 3:57, 3:53, 3:53, 3:53 (avg. 3:54) with 400m jog
* Absolutely crushing today: I could not clear a hurdle. It's like my body has had a stroke. I almost killed myself attempting a clearance of a full-height hurdle, and then just couldn't muster the coordination and timing and power to clear hurdles on the lowest heights. Amazing. I am dumbfounded. I am not sure I will be attempting the steeple this year. I just don't have the time to dedicate to re-building my jumping muscles and if it's worth the risk of injury. Otherwise, the workout went well. I didn't have any issues hitting pace and figure that's what I could run for a 5000m right now. Had some muscle weakness, but these workouts are giving me the strength. I scratched this weekend's Steeple.
Friday, 04-01-2011
9 miles steady around Patterson Park in 58:34
* 7:03, 6:54, 6:38, 6:45, 6:23, 6:39, 7:00, 6:11, 6:17 (avg. 6:39/mile)... legs felt pretty darn good, except my left foot and knee were achy due to the jump attempts yesterday. Was rolling on heavy legs with an awkward gait, but had spouts of running really well. Hit the hills well and will adjust tomorrow's workout to repeat 300's
Saturday, 04-02-2011
15 min warm-up, 3 x (5 x 300m) with 35-40 sec jog recovery and 3 min b/t sets
* 49.68, 51.00, 50.46, 50.56, 50.83 - 48.06, 49.42, 49.58, 49.28, 49.25 - 48.02, 48.70, 48.76, 48.27, 47.29 (avg. 49.27)... very surprising workout. It was rainy and windy, and I didn't have a goal pace as the workout was originally written as 1 min hard efforts with 1 min recoveries, but I ad-libbed and came up with 300m repeats. I was cruising and never in stress, just comfortably warmed into the workout and never checked my splits. Very encouraging to see 48s in the mix. Plus, the best news of all is I started the workout clearing several hurdles on grass at the lowest height and then raised it to steeple height and had two successful clearances. It's the firing of my calf muscles that need work.
Sunday, 04-03-2011
18 miles around Patapsco State Park in 2:00:08
* 7:24, 7:06, 6:57, 6:54, 6:50, 6:49, 10:40, 7:39, 9:12, 8:46, 8:32, 8:26, 7:26, 6:38, 6:22, 6:04 (avg. 7:34/mile)... obviously Garmin lost lots of contact in Patapsco, but amazing how I've turned into an afternoon runner. Woke up and it was 45 and windy. Ended up going to Giant and shopping for the family and bringing home some delicious donuts, which we chowed down. Waited a couple of hours and then headed out for my 2hr run in temps warming up to 58 degrees. I was definitely tired from yesterday's track effort, but thankfully opted to run the same loop as last week but add on my 35-min loop to hit 2hrs. I have not been drinking nor taking any gels since I've switched training and today I sort've got tired after 90-min, as I was definitely over-heating, but I managed to finish up well, 6:05 pace on the way home. Had an even greater recovery. Anyhow, the trails were very good for stretching out my tight calves (due to spikes on track) and I have gotten quite proficient running downhill, as I no longer favor one side on descents. Thought about what to run on June 4th... the 50K or 30K.
Total
60 Miles
AM: 3 miles aroud Ft. McHenry in 21:25 + 2 sets of Drills
* 7:04, 6:42, 6:35 (avg. 6:47/mile)... nice and crisp around Ft. McHenry, getting the legs ready for tonight.
PM: 20 min easy, 6 x 400m with 200m jog in 72/72/70/70/68/68
* 70.58/73.73, 70.22/70.95, 67.59/68.39... ended up cutting the 200m jog short, as I didn't want to run any more than I had to on the track with my spikes to save my calves/achilles. Obviously, was worried I wasn't going to be able to hit 72 and blitzed a 70.58 feeling easy. Slowed it down and then got back on track. Amazing how my trail strength and endurance is paying off on the track. I felt like I could've run 6 x 400m in sub-64 if I was going close to all-out. I will practice some hurdling on Thursday, as that is my only worry (fatigue from jumping). Anyway, very pleased how I'm feeling getting back to some speed and am quite surprised at my strength and speed carrying-over.
Tuesday, 03-29-2011
8 miles steady out to Patterson Park in 55:51
* 7:02, 6:45, 7:08, 7:07, 6:37, 6:43, 6:39, 6:25, 6:17 (avg. 6:47)... tough to get this run in, but I managed in decent weather. Legs were a little fatigued from yesterday, but not much. Some twitching going on in my left quad and definitely a tight right hip, which I need to continue monitoring. Feeling good.
Wednesday, 03-30-2011
6 miles steady around Ft. McHenry in 40:07 + 6 x 150m strides
* 7:14, 6:40, 6:43, 6:39, 6:29, 6:25 (avg. 6:42/mile)... a very good run. Sitting back a bit in my stride, perhaps due to some soreness in my calves, but I was turning over nicely. The stride session went very well, as I ran them on the boardwalk to have some bounce in my stride to mimic the track and produce less stress than needed.
Thursday, 03-31-2011
20 min easy + 4 x 1200m in 3:57, 3:53, 3:53, 3:53 (avg. 3:54) with 400m jog
* Absolutely crushing today: I could not clear a hurdle. It's like my body has had a stroke. I almost killed myself attempting a clearance of a full-height hurdle, and then just couldn't muster the coordination and timing and power to clear hurdles on the lowest heights. Amazing. I am dumbfounded. I am not sure I will be attempting the steeple this year. I just don't have the time to dedicate to re-building my jumping muscles and if it's worth the risk of injury. Otherwise, the workout went well. I didn't have any issues hitting pace and figure that's what I could run for a 5000m right now. Had some muscle weakness, but these workouts are giving me the strength. I scratched this weekend's Steeple.
Friday, 04-01-2011
9 miles steady around Patterson Park in 58:34
* 7:03, 6:54, 6:38, 6:45, 6:23, 6:39, 7:00, 6:11, 6:17 (avg. 6:39/mile)... legs felt pretty darn good, except my left foot and knee were achy due to the jump attempts yesterday. Was rolling on heavy legs with an awkward gait, but had spouts of running really well. Hit the hills well and will adjust tomorrow's workout to repeat 300's
Saturday, 04-02-2011
15 min warm-up, 3 x (5 x 300m) with 35-40 sec jog recovery and 3 min b/t sets
* 49.68, 51.00, 50.46, 50.56, 50.83 - 48.06, 49.42, 49.58, 49.28, 49.25 - 48.02, 48.70, 48.76, 48.27, 47.29 (avg. 49.27)... very surprising workout. It was rainy and windy, and I didn't have a goal pace as the workout was originally written as 1 min hard efforts with 1 min recoveries, but I ad-libbed and came up with 300m repeats. I was cruising and never in stress, just comfortably warmed into the workout and never checked my splits. Very encouraging to see 48s in the mix. Plus, the best news of all is I started the workout clearing several hurdles on grass at the lowest height and then raised it to steeple height and had two successful clearances. It's the firing of my calf muscles that need work.
Sunday, 04-03-2011
18 miles around Patapsco State Park in 2:00:08
* 7:24, 7:06, 6:57, 6:54, 6:50, 6:49, 10:40, 7:39, 9:12, 8:46, 8:32, 8:26, 7:26, 6:38, 6:22, 6:04 (avg. 7:34/mile)... obviously Garmin lost lots of contact in Patapsco, but amazing how I've turned into an afternoon runner. Woke up and it was 45 and windy. Ended up going to Giant and shopping for the family and bringing home some delicious donuts, which we chowed down. Waited a couple of hours and then headed out for my 2hr run in temps warming up to 58 degrees. I was definitely tired from yesterday's track effort, but thankfully opted to run the same loop as last week but add on my 35-min loop to hit 2hrs. I have not been drinking nor taking any gels since I've switched training and today I sort've got tired after 90-min, as I was definitely over-heating, but I managed to finish up well, 6:05 pace on the way home. Had an even greater recovery. Anyhow, the trails were very good for stretching out my tight calves (due to spikes on track) and I have gotten quite proficient running downhill, as I no longer favor one side on descents. Thought about what to run on June 4th... the 50K or 30K.
Total
60 Miles
