Monday, December 26, 2011

December 25th to December 31st

Easy Run 10.5 miles. Bumbed into two of the Runnin' Ricardis on the MSU campus. Forgot to do general mobility when I was out, so I did the dynamic circuit after getting back home. (10/10)

Fartlek workout consisting of 5 sets of 3 min on, 2 min off, 2 min on, 1 min off, 1 min on, 30 sec off. I did this workout on the 2 mile square on campus. For a warmup, I did a two mile warm up, hurdle mobility, full hurdle skips, single leg pogo jumps, and strides. The workout wasn't as bad as last week, but it still wasn't what it needs to be. The first VO2 Max workout on the track is going to be rough and a shock based on how these last couple fartlek workouts have gone. (12.5/22.5)

Morning easy run of 5.5 miles. Was really tired and my legs felt beat up. Hopefully will feel better in the afternoon. If not, I may need to take another easy day and not do the tempo tomorrow. In the afternoon, I ran about 7 miles. I felt much better than in the morning. (12.5/35)

I started the tempo in the morning at about 8am. It was cold, but not terrible. I started the tempo and felt pretty average. I wasn't hitting the times and started to get frustrated. After about two miles of tempo, I decided to call it a workout. Starting to get a little bored doing all the runs myself. Sometimes I think this stuff is supposed to feel easier than it is, but it is a grind everyday and I just have to be ready for it. (7/42)

Short easy run in the morning. In the afternoon, I went for an easy run with the legendary MIKE FEIST! We swapped manly stories and such and checked out the new track and field stands and press box. (11/53)

In the morning, I did 10 times 30 second hill runs. I did a short warmup, so the first couple were not too fast. In the afternoon, I did about 6.5 miles of tempo. The tempo included a 3 mile and then 3 times 1 mile tempos. Quality day between the hill runs and a little over 6 miles of tempo. I went with the tempo today in order to make up for Wednesday's poor workout. Also, it is supposed to snow tonight, so I probably won't have solid footing tomorrow.(15.5/68.5)

Long run 16.5 miles. Ran around town and then out to East Gallatin and around. It was so slippery when I started. It snowed 4 inches or so. Where it had been plowed/shoveled was the worst because it had rained before it snowed and there was a layer of ice. I ended up running a lot of the run on the snowy trails because the footing was better.  (16.5/85)

Weekly Summary
85 miles in 10 runs. Gonna try and get on the track and get in a workout or two with the MSU team next week to break the monotony of doing all the workouts by myself.

Sunday, December 18, 2011

December 18th to 24th

Easy run 9.5 miles. Felt a bit tuckered from long run, but not too bad. It was sunny and nice out during the run. (9.5/9.5)

Ended up getting distracted by a couple of things which came up during the day. Didn't get my workout in, but did get out for about a 6.5 mile ECR late at night. (6.5/16)

Headed out at about 8am to do the fartlek workout I was supposed to do yesterday. For a warm up, I ran two miles, did a hurdle mobility circuit plus full hurdle skip, and 4 strides. Not sure why, but I really struggled in this workout of 10 times 3 on, 2 off. Just felt sluggish and it didn't seem like I was getting going much faster than tempo pace. At least I did the whole workout, because I really felt like quiting when I was running so slow. (12/28)

Here is my plan for ancillary training for the next little bit. Now I just need to be disciplined enough to do it.

General Mobility, L7Hurdle Mobility, Full Hurdle Skips, Single Leg Pogo Jumps, Strides, L7Dynamic Warm up, Fab 15, Stability Core, L7Hurdle Mobility, Full Hurdle Skips, Single Leg Pogo Jumps, Strides, L7Dynamic Warm up, Fab 15, Stability Core, L7Hurdle Mobility, Full Hurdle Skips, Rudiment (Plyos), Single Leg Pogo Jumps, Strides, L7Strides (end of run), L7

I went ahead with the tempo workout today. It was 2 times 3 mile with 3 minutes rest. It snowed during the night so I waited to do this workout until about noon hoping the sidewalks would be cleared. Before I started the workout, I did a routine of John Sveen's which really works the hip flexors and glutes. Also, I did maybe 3 minutes of L7 sitting on each side. It was about 25 degrees out when I started and there was maybe 3 inches of snow on the ground. I ran over to MSU and the 2 mile square loop thinking it was the most likely to be cleared. I thought it was, but after running about 1 mile was surprised to see the portion of the loop along College Street was not yet cleared. So, I just went back and forth on the 1 mile section along Lincoln and 19th Streets. Kind of boring but it worked fine. The stop and turn around at the end of each mile was the worst part. For the 3 mile runs, I ran 15:07 and then 14:57. The second 3 mile had two uphill portions, based on where I finished the first section. (10.5/38.5)

The first day of winter did not disappoint as it was 2 degrees out as I took off for my run in the morning. It did get all the way up to 7 degrees by the time I returned. The morning run was just under 9 miles. In the afternoon, I ran just over 6 miles in balmy 20 degree weather. (15/53.5)

4.5 mile ECR in the morning. I didn't go super early, but it was still cold, maybe 10 degrees. It was sunny and generally pleasant out, though. In the afternoon/evening, I did a fartlek workout consisting of 4 sets of 30 on, 75 off, 30 on, 75 off, 120 on, 5 minutes off. This was the first time I have tried anything at mile pace lasting longer than 30 seconds since a did a little bit last spring. I was maybe running 2:08 to 2:10 pace for the 2 minute segments. However, I think it was an ok workout, considering I was doing it by myself in 20 degree weather in training flats. The lungs were burning a bit from the intensity and cold weather. For a warm up I did 2+ miles, hurdle mobility, plyos, and strides. (14.5/68)

Long Run with loops around town and out to East Gallatin and back. The long run totaled about 17 miles. I felt a little tired so the pace was pretty easy the whole time. Did about 5 strides at the end of the run. (17/85)

Weekly Summary
This was a pretty good week of training. I wish the 3 on, 2 off workout would have been better, but the tempo and rep pace workout went pretty well. The week totalled 85 miles in 9 runs.

Here is my mileage over the past 19 weeks:

Week of:

Weekly Mileage
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Week 17
Week 18
Week 19

Weekly Average


Friday, December 16, 2011

December 11th to 17th

Here is my training plan for the rest of December:

fartlek - 10 * 3 min on, 1 min offECRTempoECRLong Run
ECRfartlek - 15 sets of (2 on, 1 off)ECRTempo 3, 2, 2, 1 mile with 3, 2, 2 minute restECR6 sets of (30 sec on, 70 off, 30 on, 70 off, 60 on, 140 off)Long Run
ECRfartlek - 10 sets of (3 on, 2 off)ECRTempo 3, 3 mile with 3 min restECR4 sets of (30 sec on, 75 off, 30 on, 75 off, 120 on, 5 min off)Long Run
ECRfartlek - 5 sets of (3 on, 2 off, 2 on, 1 off, 1 on, 30 sec off)ECRTempo 3, 2, 2, 1 mile with 3, 2, 2 minute restECR6 sets of (30 sec on, 70 off, 30 on, 70 off, 60 on, 140 off)Long Run

Easy run of 6 miles in the evening. Intended on getting more miles in, but was very busy getting everything ready for our trip to San Antonio for the USTFCCCA Convention. (6/6)

Traveled to San Antonio and headed out for a workout right after we arrived. Sierra and Rowan also made the trip. It was wonderful having them there! I went ahead with the 15 times 2 minutes with one minute rest just like what is on the schedule. The workout actually seemed to go pretty well. Based on the random pace checks my watch indicated, I was running about 4:40 to 4:45 pace overall for the 'on' portion. I did the entire workout on  the same 1/2 mile section of sidewalk, back and forth. After the workout, I attended the symposiums and had a good time at the convention. (12/18)

I did a 6am run with a couple people. The run was ok, but I would have felt better with a little more sleep. The rest of the day I spent in symposiums and other convention events. It was Sierra's birthday today as well, so Sierra, Rowan, and I did some hanging out! (7/25)

Waited until the afternoon to head out for a run. I really did not feel great, but decided to start the workout regardless. I was just really struggling and not feeling it, so I decided to just run back after a couple miles of tempo and call it a day. The fact it was 75 degrees and unbelievably humid when I tried to run, did not help.(7/32)

Did not run today. Should have done a little run after getting back to Bozeman, but felt like it would do more harm than good because I was pretty beat.

Easy 5 mile run in the morning. In the evening, I did a mile/rep pace workout on the roads. It was 6 times 30 seconds on, 75 seconds off, 30 seconds on, 75 seconds off, 60 seconds on , 240 seconds off. My watch had me down at 4 minute mile pace for the 'on' segments. When I was going around a curve, the watch would have me at 4:10 min mile pace, but when I hit a straight stretch it had me at about 4 min mile pace. This leads me to believe the watch under measures distance on corners. Anyway, the workout went pretty well. I always feel better about in the workouts which follow a rep workout. Improvements in running economy seem to kick in pretty quick or maybe it is just in my head? Regardless, it is fun doing something faster which is not extremely hard. I was trying to get a little more knee lift after listening to symposium speakers at the convention. (15/47)

Long Run of 19.5 miles according to my watch and a total running time of 2 hours and 15 minutes. This run ended up being a little longer than I thought. The route was from my house, over to MSU, to Rouse, then out McIllhatten, to Syphes and then back to the house. Basically over to the college and then reverse Syphes Canyon Route. I felt ok and pushed about a 15 minute uphill section of the run just a little bit. (19.5/66.5)

Weekly Summary
66.5 miles in 7 runs. This was not a great week of training in terms of mileage, but I did get in two solid workouts and a good long run. I guess all things being equal, I would rather have a week with good workouts compared to a week of mileage with no workouts. However, it would be better to have a week of training with mileage in the 80 to 90s and 2 to 3 solid workouts.

Tuesday, December 6, 2011

December 4th to 10th

Easy Run 7 miles

Easy Run 9 miles, hurdle mobility, strides (9/16)

Did a workout in the freezing cold. It was about 2 degrees out when I started. I warmed up about 13 minutes and realized I wasn't really "warming up" at all so I decided to get right into the workout. I did 10 times 3 minutes on, 1 minute off. The course was really hilly, back and forth on Highland Boulevard between Main Street and Kagy Boulevard. I don't think the pace was very fast between the hills and because this was my first workout in a while. I only took 1 minute rest because I thought the pace would be just faster than tempo. The purpose of this workout was to reintroduce myself to workouts without overwhelming myself. Finally feeling over one doozy of a cold. In the afternoon, I ran an easy 6 miles with the MSU XC team. (16/32)

Easy Run 12 miles. (12/44)

Tempo run - 3 mile, 2 mile, 1 mile with 3 minutes and 2 minutes rest. Used my new GPS watch for this workout. It was really foggy and about 15 degrees. The tempo was ok, but I didn't run it very fast. It was my first workout in a bit so I wasn't too concerned. Ran about 5.5 easy in the evening. (16/60)

Easy Run 7 miles (7/67)

Long Run 18 miles - the loop from home out S. 3rd, to Nash, Triple Tree, Bozeman Trail, Main Street, Church, Kagy, and home. Felt pretty good on this run. I ran hard from the bottom of Triple Tree to the top. This was maybe 7 to 10 minutes of hard running and almost entirely uphill. (18/85)