Wednesday, June 13, 2012

June 10th to 16th

Weekly Summary
Only 45 miles this week because of the two races and because I couldn't really run on Thursday. The Indiana trip didn't go well for me at all. It was too long to be away from the family and I slept horrible the entire trip. As unpleasant as it was, I am still glad I went because I tend to struggle if I have not raced for a while. I was sure glad to get back home!

Saturday
Ran about 2 miles in the morning. At night, I ran the 1500 in the American Milers Series. I still felt extremely tight everywhere in my body, especially my quads and hip flexors. My back felt pretty good for the most part though. I ended up running 3:45.01 for the 1500 which was ok I guess, but I think I am more fit than that right now. About 30 minutes after the 1500, I rabbeted the first 1600 of the 5K in about 4:18 or so, then did 4 * 200 in 26 or 27. (7/45)

Friday
Back feeling a lot better today, although it might be because of the ibuprofen. Every part of my body was feeling very tight though, I think from the sore back. Went for a 4 mile run in both the morning and afternoon. (8/38)

Thursday
Pouted around for a while and just sat in the motel room watching golf. My back really bothered me today. Sitting around in the motel did not help. In the afternoon/evening, I went out for a run and couldn't even make it a couple miles and had to stop. The sitting around in the motel room aggravated it worse than the race. (2/30)

Wednesday
Ran the Steeplechase at the American Milers Series. It did not go well. I started out ok, but just started to struggle. Wasn't really positive the second half of race. Even had thoughts of dropping out. Was surprised to even run 8:40 considering how poorly I ran. My explanations (excuses) are most of the time I don't run really well after a break from racing (hadn't raced in a month) and my back was still not 100%. Disappointed in my focus and lack of fighting through some adversity. (6/28)

Tuesday
Easy run 4 miles. Traveled to Indianapolis in the evening and arrived in Indy at about 10pm. (4/22)

Monday
Easy run 9 miles. (9/18)

Sunday
Last workout before going to Indianapolis. The weather was pretty aweful out. Very windy. For the workout, I ran 2 tempo miles with 60 seconds rest and then 3 times 1200. For the 1200s, I ran it kind of like the Bowerman/Pre 30-40 workout. The wind made the tempo miles slow. I ran 5:20 or so for the tempo miles. For the 1200s, I probably averaged 42 or 43 into the wind and 31s on the 'on' 200s. It seemed like I was already thinking of the race coming up and not all that into this workout. The weather being in the low 40s with a huge wind did not help. (9/9)

Wednesday, June 6, 2012

June 3rd to 9th

Weekly Summary
74 miles in 7 runs.

Saturday
Easy run 9 miles. (9/74)

Friday
Medium long run 13 miles. (13/65)

Thursday
4*tempo mile with 60 seconds rest. Then 4 times 600 with 1:40 rest. The 600s were 400 meters flat at 66 then 200 with 2 hurdles at closer to mile pace. The tempo miles were 5:08, 5:04, 5:04, 5:04 and the 600s were pretty much all 1:37 or 1:38 with the last 200 over hurdles in 31 or 32. I tweaked my back a little in the morning. It didn't bother me much running, except hurdling. I really stuttered into the first hurdle of each 200, which made it difficult to get down to mile pace. (11/52)

Wednesday
6 *200 just like last week. Was about half a second slower on every 200 than last week. Decided to not do the tempo miles afterward, because I was really sluggish. (8/41)

Tuesday
Easy run 10 miles. (10/33)

Monday
2 sets of 200-400-600-800 at rep/mile pace. My times were 31, 61, 1:31, 2:02, 30, 61, 1:31, 2:04. This was an ok workout. I was a little tired, but was still a little disappointed with workout. (8/23)

Sunday
Long run 15 miles. (15/15)

May 27th to June 2nd

Weekly Summary:
73 miles in 7 runs. This was an ok week overall. I wish I wouldn't have gotten so frustrated on Tuesday. I shouldn't have had the wisdom tooth extracted right now, but it ended up turning out ok. I was pretty worried it might turn into something serious.

Saturday
Went to what is my least favorite workout, but one I feel like I need to do, repeat 1200s. Dan Jackson ran the 2nd 800 of each 1200 with me which really helped. As far as pace goes, I averaged about 3:24 so it was a solid workout. (9.5/73)

Friday
Easy run of about 10 miles. (10/63.5)

Thursday
Did a workout of 6 * 200 at 29, 28, 27, 26, 25.5, 25.1. The rest between started at 2 minutes and increased 15 seconds between each so I took 3 minutes before the last one. I haven't done much faster than mile pace, so I am hoping this will help the running economy and speed endurance a bit. After the 200s, I did 2 * 3200 with 2 minutes rest. The tempos were 10:15 and 10:30. The tempos felt much harder than they usually do and I didn't want to press too hard. Probably because of the 200s beforehand and because my stomach was hurting from ibuprofen and blood that was getting down into my stomach. (9/53.5)

Wednesday
So I have had only one wisdom tooth. I had always put off having it removed, but today I decided to go ahead with it. It turned out to be a bad idea for a couple of reasons. The root broke off from the tooth and a hole opened up to my sinuses. My dentist said he has extracted 1000s of teeth and this had never happened. Anyway, the dentist told me this was pretty serious and to take at least four days off. This wasn't really an option for me, so I just kept on my schedule. I did wait until pretty late at night and went for an 11 mile easy run. I was stressed the wisdom tooth extraction was going to get worse, but it wasn't too bad. (11/44.5)

Tuesday
Tried to do a workout today, but got a little frustrated. I planned on doing 10 * 500 with 50 to 55 seconds rest at about 66 second 400 speed. I started slipping into 68 second 400s during the 5th and 6th rep. Even though 68s would have still been a good workout, I just got frustrated and decided to quit for the day. Not sure why I was so frustrated. If I would have kept going, I am sure I would have gotten back to 66s at least on the last couple. (6.5/33.5)

Monday
Easy run of somewhere around 11 miles (11/27)

Sunday
Long run of about 16 miles (16/16)