Thursday, September 24, 2009

Fartlek Run

Distance: 4 miles
Time: 30:00

Comments: While I can't call this one a bad workout it certainly wasn't among my best. The intensity of the last week of runs has really taken it's toll and I could feel how sore I am every step of the warm-up run.

The workout was a full 20 minutes of running while alternating pace every 30 seconds - one at mile pace, one at marathon pace, lather, rinse, repeat.

I had my Garmin and wristwatch to juggle the data but, after a bit, I just kind of winged it. Mostly I was trying to hit the marathon pace and just hit a hard pace in between. I ended up not starting the Garmin anyway so I've no idea what the actual distance and pace really worked out to be.

In one sense this was pretty easy workout since it was pretty quick and not brutal in terms of exertion. So I didn't feel I really worked out to my maximum. But I don't know if that's because I'm tired or if I did the workout wrong.

Anyhow, energy levels seemed fine so at least that part was solid.

Wednesday, September 23, 2009

Pace Run

Distance: 7 miles
Time: 54:53

Comments: This one didn't suck. Which was nice.

I went out in the evening rather than in the morning to afford myself a bit more recovery time and to acclimate for the track effort tomorrow. It's finally halfway decent running weather - not a sweltering mess to slog through.

The first warmup mile went OK and I got into a decent pace on the first goal mile and tried to keep it reasonable effort. At the two-mile mark I started seriously considering adding an extra goal pace mile. As I turned the corner for the fourth I felt good enough to tack it on.

So, rather than struggling against that horrible feeling of exhaustion and the unrelenting desire to end the run I just battled the fatigue of the effort. Which is a massive improvement. Not easy, by any means, but the battle I need to be fighting.

The conclusion has to be that the diet was a big part of the problem. So now I need to concentrate harder on keeping the nutrition at the optimum levels. Another task easier said than actually accomplished.

Tuesday, September 22, 2009

Recovery Run

Distance: 4 miles
Time: 31:37

Comments: This one was very much recovery run in every sense of the term. My legs were pretty much shot after the effort on the track last night and I felt it every step of the way this morning.

I got onto the roman chair to start with - something else I've been neglecting of late. Five sets of three. Very basic. We'll see how that goes.

On the road I felt pretty good despite the expected weariness. While the temperature was warm, it clearly isn't as sweltering out there. And I could tell the difference on the run, without a doubt. At the end I did the whole thing and kept the average pace under the 8 min/mi mark like I wanted.

More importantly, there was none of the urge to stop and walk it in like in weeks past. Which could be the weather as much as anything else. We'll see how the goal pace run goes this week before declaring any kind of victory.

Monday, September 21, 2009

Time Trial

Distance: 5:62 miles
Time: 39:20

Comments: Well, today we were back at the track and to celebrate the occasion we did time trials. Which is essentially the vV02max test. One mile flat out. And what we learned is my feeling of lost stamina ain't just a feeling.

The last time we did this I cranked out the mile in 5:52. Tonight I lost seven seconds by Dean's watch. Eight by mine.

As much as I'd like to chalk the difference up to weather, situation, phases of the moon... the fact is is should be significantly faster given the level of training I've done since then.

Anyhow. The rest of the night was a barrage of 400s at mile pace. Of course, being pissed off at myself I did these tremendously faster than what the workout called for - mile pace. Which, at the time I ran tonight's time trial, should be 1:30. The only lap I did that slow was on the 800 with Jan.

Because as much as I was trying to talk everyone else out of making these time trials a bigger deal mentally than they really deserve, the fact is I'm starting to get my own heapin' helpin' of anxiety about my ability to make up all this lost ground.

Saturday, September 19, 2009

Long Run

Distance: 16 miles
Time: 2:24:25

Comments: During our talk this week Dean said that if I felt able to, I should try and add a mile to my long run or push the last mile or two at goal pace. I honestly thought all the way up to the last four miles that I was going to be able to do one of those but it just wasn't to be.

Since the distance was the key, I pretty much ignored the pace and the clock the whole way. That said, I could tell I was doing the thing significantly slower than normal. Which turned out to be just more than 9 min/mil average.

Yet the effect of the fatigue was stark. I averaged 8:45 over the first four miles, just more than 9 min over the next eight but could only manage 9:16 over the last four.

Friday, September 18, 2009

Training Run

Distance: 4 miles
Time: 35:44

Comments: Talking with Dean yesterday I actually realized that I've not done any type of "easy" run in six weeks. Every other run that I've classified as such has been due to the fact I cut a goal pace run short (but still included goal pace miles).

The point of doing one today wasn't just to throw one in (this one was actually slated for Tuesday) but to get my ass out of bed feeling a bit fatigued. And, hopefully, to work out a bit of soreness from last night's hills.

Well, as a result, the pace wasn't stellar. Averaging right below the nine minute mark. And the effort wasn't inspiring either. This was a slog, make no mistake about it.

And, to liven things up a tad, my left calf - which had been noticeably tight last night, went into full cramp mode several times. Getting through before it decided to go on permanent strike was a delightful bit of anxiety.

Thursday, September 17, 2009

Hill Run

Distance: 5.90 miles
Time: 47:56

Comments: I had a chat with Coach Dean this morning and, while I might not feel any better about the situation I'm at in terms of my training, we at least have an idea on how we are going to address it.

Basically I'm going to redouble my nutrition efforts and, since I'm clearly behind on my strengthening efforts, we'll address that in the quality workouts. If all goes well, the two avenues of attack will provide some success.

The first test of things was the run tonight at South Mountain. None of my efforts at this site have been very good but the last one was downright abysmal. The target was getting these under the 4-minute mark and staving off a drastic drop in quality.

The biggest change in my tactics here was not pushing 100 percent at the steep section about a quarter mile mark. I wasn't easing off, but, to often, I've tried to hold the pace and worn myself completely out on this portion.

The upshot, as I hoped, was a stronger finish. I was as breathless and worn-out when I reached the top but not completely toast and unable to do the next one. The first one went remarkably well, finally breaking that 4 minute mark, as was the second. And while I slipped back over the line on the last two I didn't slow by half-a-minute like last time.

Overall, I'm still tremendously disappointed in my conditioning. Given the amount of work I've put in, I should be doing these significantly faster and with a great deal more control. But keeping them all within five seconds is an important indicator of the state of my stamina.

Wednesday, September 16, 2009

Training Run

Distance: 6 miles
Time: 44:36

Comments: The times on this run might seem exemplary but the fact is this was an unpleasant experience from start to finish. This was supposed to be a six-mile goal pace run but turned into more of a fartlek-style effort.

I was pretty apprehensive getting started due to my unsatisfying efforts of late and although the warmup mile was pretty uneventful, I wasn't completely at ease when time time came to push the pace a little. For good reason, every time I thought I was in the right pace it turned out I was at least 15 seconds slow.

So after a good half mile of this I just got tired of it and hit a full sprint. The idea was to completely break my rhythm and settle into the right pace afterward. But that's when some jackass decided to try and hit me at a crosswalk.

I swerved quickly, avoided him and called him a dickhead as I ran behind the car. Being the calm and understanding motorist he was he decided to threaten to beat my ass and proceeded to try and follow me. Which was pretty stupid in rush hour traffic but, oh well. Arizona drivers aren't renowned for their intelligence.

Anyway, the adrenaline rush pushed my pace back up again and I had to stop for a rest at just past the one mile mark. Between the incident with the idiot and my dissatisfaction with my performance so far, I decided to just scrap the goal pace run and make the workout a series of fast miles. I ran each one at fast pace and rested for about one minute between.

When all was said and done I got the four "goal pace" miles done at an average pace of 6:54 plus the warmup and cooldown miles at 8:30 or so. Given the unorthodox effort I really can't say if my performance was any better or worse than my other recent workouts.

Sunday, September 13, 2009

I Did A Green Run 5K

Race: I Did A Green Run 5K
Official Time: 21:26
Gun Time:

Comments: