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.
Thursday, September 24, 2009
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.
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.
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.
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.
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