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.
Saturday, September 19, 2009
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.
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.
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.
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
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