Sunday:
I ran in the Bozeman Half Marathon and finished 1st in a time of 69 minutes and 44 seconds or so. The time was a little faster than I thought it would be with an average pace of 5:19 per mile for the 13.1 mile course. For the most part I felt pretty comfortable during the race. I was out front the entire way, except for the first 2 miles where there were two guys right with me. Josh Ricardi and Graydon Curry ran well and finished in 2nd and 3rd place. After finishing I ran back and ran together with my sister, Kay, who finished in 1 hour and 56 minutes. Kay has started to run regularly this year and is really doing great. All together, I think I put in 18 miles. (18/18)
Monday:
Easy run in the morning (5 miles) and in the afternoon (7 miles) both of which were both very slow and easy. (12/30)
Tuesday:
Practice was moved to 6:15am because it looked like it was going to be hot in the afternoon when we usually practice. I ran with the MSU team and did 5 sets of 4 times 400 with 30 seconds rest and a 3 minute set break. I did feel a little tired from the half marathon, but not too bad. The last set was pretty fast. We did this on the grass practice fields which were pretty soggy and wet from the sprinklers. In fact, there was one place where we had to run through the sprinklers. It was fun to run a faster interval workout with someone for the first time in a long time. (9/39)
Wednesday:
I had planned on doing a morning run, but Sierra was pretty tired and needed a rest so I watched Rowan while Sierra slept. In the afternoon Sierra and I took Rowan over to the track offices and he met Coach Kennedy, Coach Carignan, and Coach Eitel. In the afternoon I ran for about 25 minutes by myself and then met up with the MSU XC team for a total of 75 minutes or so. After the run, we did hurdle mobility, 4 - 100 meter strides, and then 8 - 40 yard flyin sprints with a short 30 second break between. (11/50)
Thursday:
Tempo run at 6:15am on the Sourdough trails. This tempo was relatively short at 20 minutes long. I went over to the trail system early to put down a 1 mile mark on the trails. I forgot my headlamp though, so I spent a long time trying to find the small permanent mark because it was in the trees and dark out. The loop we ran today was different and I little bit more difficult than the loop we had been doing. This workout totaled about 8 miles. In the afternoon, I ran a short and easy run of about 5.5 miles. (13.5/63.5)
Friday:
Spent the morning with Rowan while Sierra caught up on some Zs. Met Coach Kennedy and we started getting everything ready for the XC meet tomorrow. It rained on us while we marked the course. In the afternoon, I ran 5 miles with the MSU XC team. Should have fit in another run earlier in the day. (5/68.5)
Saturday:
Today was the MSU Cross Country Open. The men's and women's teams both ran pretty well. Both genders were pretty competitive through four runners, but our last scoring runner on each team struggled a bit. Our team's will run better in future meets. I ran five miles in the morning before the meet. I intended to do a workout later in the day, but my sister was in town visiting so I didn't get it done. (5/73.5)
Summary of Week:
This wasn't a great week. I ran 73.5 miles in 9 runs. I did two workouts this week. The Tuesday workout was pretty good, the Thursday tempo was not very long or quality, and no workout on Saturday.
Tuesday, September 13, 2011
September 4th to 10th
Sunday:
Long run up South Cottonwood Canyon with MSU XC team. It was fun running with a group and running on a great trail for the long run. I think this was the furthest I have ever run up Cottonwood. The total time was just under two hours and it must have been a little over 17 miles total. (17/17)
Monday:
Baby Weese born! Sierra had been experiencing contractions all day Sunday. They continued throughout the night and we headed over to the hospital at 11am. We thought we would just be heading over there for a check up and then would be headed back home, but they told us it was about gametime and that we should stay. The whole thing was quite an experience. Baby Weese was born at 7:08pm and was 7 pounds 7 ounces and 21 inches long. I couldn't believe it when I saw him! People said right away he looked like me, but they are probably just saying that. All three of us spent the night in the hospital. No run for me today.
Tuesday:
As soon as I woke up in the hospital, I was ready for us to head home. Sierra was feeling ok all things considered. I wished we could have gone home sooner, but we had to stay in the hospital for 24 hours so they could do a test on little Baby Weese. I should have headed out for a short run, just to reduce the cabin fever. We were finally home a little after 8pm. It was great being at home with the new expanded family. The dogs didn't know what to think of the new addition. They were pretty interested in sniffing him, but were probably wondering when his own parents would come to pick him up!:) No running for me today.
Wednesday:
Ran about 5 miles in the morning and then reappeared at practice and ran with the team for about 8 miles. Also in the afternoon session: hurdle mobility, strides, and 40 yard flyin sprints. Spent the rest of the day at home getting to know baby a bit more. (13/30)
Thursday:
Morning practice at 6:15am with MSU cross country team. We did a 30 minute 30 second tempo with 30 seconds at mile pace at 5, 10, 15, 20, 25, and 30. Felt pretty good during tempo. Also did 5 times 200 at mile pace with 60 seconds to 90 seconds rest. (10/40)
Friday:
Easy Run 7 miles and hurdle mobility. (7/47)
Saturday:
Easy run 6 miles. I will be running the Bozeman Half Marathon tomorrow morning. We announced the name of our baby boy, Rowan Race Weese.(6/53)
Weekly Summary:
Although I didn't get much done as far as training goes this week, it was an incredible week. Sierra and I are so happy and have enjoyed being parents. We are incredibly lucky to have Sierra and Rowan healthy and feeling reasonably well. Didn't put too much into training this week, but ran 6 times for a total of 53 miles. What a great week!
Long run up South Cottonwood Canyon with MSU XC team. It was fun running with a group and running on a great trail for the long run. I think this was the furthest I have ever run up Cottonwood. The total time was just under two hours and it must have been a little over 17 miles total. (17/17)
Monday:
Baby Weese born! Sierra had been experiencing contractions all day Sunday. They continued throughout the night and we headed over to the hospital at 11am. We thought we would just be heading over there for a check up and then would be headed back home, but they told us it was about gametime and that we should stay. The whole thing was quite an experience. Baby Weese was born at 7:08pm and was 7 pounds 7 ounces and 21 inches long. I couldn't believe it when I saw him! People said right away he looked like me, but they are probably just saying that. All three of us spent the night in the hospital. No run for me today.
Tuesday:
As soon as I woke up in the hospital, I was ready for us to head home. Sierra was feeling ok all things considered. I wished we could have gone home sooner, but we had to stay in the hospital for 24 hours so they could do a test on little Baby Weese. I should have headed out for a short run, just to reduce the cabin fever. We were finally home a little after 8pm. It was great being at home with the new expanded family. The dogs didn't know what to think of the new addition. They were pretty interested in sniffing him, but were probably wondering when his own parents would come to pick him up!:) No running for me today.
Wednesday:
Ran about 5 miles in the morning and then reappeared at practice and ran with the team for about 8 miles. Also in the afternoon session: hurdle mobility, strides, and 40 yard flyin sprints. Spent the rest of the day at home getting to know baby a bit more. (13/30)
Thursday:
Morning practice at 6:15am with MSU cross country team. We did a 30 minute 30 second tempo with 30 seconds at mile pace at 5, 10, 15, 20, 25, and 30. Felt pretty good during tempo. Also did 5 times 200 at mile pace with 60 seconds to 90 seconds rest. (10/40)
Friday:
Easy Run 7 miles and hurdle mobility. (7/47)
Saturday:
Easy run 6 miles. I will be running the Bozeman Half Marathon tomorrow morning. We announced the name of our baby boy, Rowan Race Weese.(6/53)
Weekly Summary:
Although I didn't get much done as far as training goes this week, it was an incredible week. Sierra and I are so happy and have enjoyed being parents. We are incredibly lucky to have Sierra and Rowan healthy and feeling reasonably well. Didn't put too much into training this week, but ran 6 times for a total of 53 miles. What a great week!
Monday, August 29, 2011
Blog #3: August 28th to September 3rd
The goal for this week is to run 85 to 90 miles. Not completely sure yet about workouts this week. May run the tempo on Thursday and time trial on Saturday with the team. Planning on doing an interval workout Tuesday.
Sunday:
Long run up South Cottonwood. I felt good on this run. It was nice to be on a trail run on a place like Cottonwood. I went out for 58 minutes and came back in about the same for a total time of 1:55 of 1:56. The distance was about 16 miles. (16/16)
Monday:
Recovery run 12 miles. I felt pretty good on this run. My left knee felt a bit tight. Need to roll out my legs and butt so that whatever is pulling at my knee stops. MSU track had its paperwork filling out meeting this evening. This was one long meeting. It lasted for well over two hours. Hopefully everyone will be cleared for practice by Wednesday and the season will be off and running. (12/28)
Tuesday:
Had a really nice workout today. Little over three mile warmup and general mobility. Did 8 times 3 minutes on and 2 minutes off in the greater Lindley Park area. This workout really went pretty well. The 7th interval I started at the same spot as my first interval and I made it a little further on my 7th interval than 1st interval. Felt like I was moving along pretty well. I ran the two minutes easy downhill so I probably ended up running maybe 65% of "on" intervals uphill. (11.5/39.5)
Wednesday:
Easy Run down to Sourdough Trails and back, a little over 5 miles. I carried a can of paint with me so I could put some directional arrows down on the ground for the team's tempo run on Thursday morning. In the afternoon, I ran about 6 miles with a couple of the guys from the team. Seth Grossman was pushing the pace, so I just let them go the last bit and kept it at easy run pace. After the easy run, we did 4 times 100 meter strides followed by 6 times 40 meter fly-ins. Felt pretty fast on the 40 meter fly-ins. (11/50.5)
Thursday:
6:30am tempo work with the MSU team. We did 3 times 2 mile tempo on Sourdough Trails with 1 minute rest between. The times don't look super fast, but the course is kind of slow with its gravel surface and tight turns. The three 2 mile tempos were about 10:40, 10:40, and 10:30. In the afternoon, I did an easy run of about 4.5 miles. (14.5/65)
Friday:
Easy run in the morning of about 5.5 miles. Felt ok on morning run, but my knee was a little tight again. Rolled out after the run, which seems to make it feel better. I need to use the roller more consistently. Ran the hospital loop with the team again the same route as Wednesday. MSU Men's XC loves running the hospital loop, the worst run in town. Odd bunch! J/K The hospital loop is six miles or just a bit over. (11.5/ 76.5)
Saturday:
Ran a 5 mile tempo run/solo time trial on the course before the MSU XC teams ran their time trials. I ran 26:20 with splits of 5:14, 5:10, 5:21, 5:28, 5:05. I started the tempo at about 6:50am and it was cold, maybe 40 degrees at start. This run went pretty well except for the 4th mile which was slow. The time time trials went pretty well. Trevor Poison came across first for the men and Heather Haug and Keely West went 1-2 for the women. Heather Demorest, Seth Grossman, Dan Jackson, and Jake Turner also ran really well. There were also quite a few new comers on the women's side who had good races. Overall a good day for MSU XC! (9.5/86)
Weekly Summary:
A pretty good week of training. Good mileage and the workouts went much better overall. 86 miles in 10 runs.
Sunday:
Long run up South Cottonwood. I felt good on this run. It was nice to be on a trail run on a place like Cottonwood. I went out for 58 minutes and came back in about the same for a total time of 1:55 of 1:56. The distance was about 16 miles. (16/16)
Monday:
Recovery run 12 miles. I felt pretty good on this run. My left knee felt a bit tight. Need to roll out my legs and butt so that whatever is pulling at my knee stops. MSU track had its paperwork filling out meeting this evening. This was one long meeting. It lasted for well over two hours. Hopefully everyone will be cleared for practice by Wednesday and the season will be off and running. (12/28)
Tuesday:
Had a really nice workout today. Little over three mile warmup and general mobility. Did 8 times 3 minutes on and 2 minutes off in the greater Lindley Park area. This workout really went pretty well. The 7th interval I started at the same spot as my first interval and I made it a little further on my 7th interval than 1st interval. Felt like I was moving along pretty well. I ran the two minutes easy downhill so I probably ended up running maybe 65% of "on" intervals uphill. (11.5/39.5)
Wednesday:
Easy Run down to Sourdough Trails and back, a little over 5 miles. I carried a can of paint with me so I could put some directional arrows down on the ground for the team's tempo run on Thursday morning. In the afternoon, I ran about 6 miles with a couple of the guys from the team. Seth Grossman was pushing the pace, so I just let them go the last bit and kept it at easy run pace. After the easy run, we did 4 times 100 meter strides followed by 6 times 40 meter fly-ins. Felt pretty fast on the 40 meter fly-ins. (11/50.5)
Thursday:
6:30am tempo work with the MSU team. We did 3 times 2 mile tempo on Sourdough Trails with 1 minute rest between. The times don't look super fast, but the course is kind of slow with its gravel surface and tight turns. The three 2 mile tempos were about 10:40, 10:40, and 10:30. In the afternoon, I did an easy run of about 4.5 miles. (14.5/65)
Friday:
Easy run in the morning of about 5.5 miles. Felt ok on morning run, but my knee was a little tight again. Rolled out after the run, which seems to make it feel better. I need to use the roller more consistently. Ran the hospital loop with the team again the same route as Wednesday. MSU Men's XC loves running the hospital loop, the worst run in town. Odd bunch! J/K The hospital loop is six miles or just a bit over. (11.5/ 76.5)
Saturday:
Ran a 5 mile tempo run/solo time trial on the course before the MSU XC teams ran their time trials. I ran 26:20 with splits of 5:14, 5:10, 5:21, 5:28, 5:05. I started the tempo at about 6:50am and it was cold, maybe 40 degrees at start. This run went pretty well except for the 4th mile which was slow. The time time trials went pretty well. Trevor Poison came across first for the men and Heather Haug and Keely West went 1-2 for the women. Heather Demorest, Seth Grossman, Dan Jackson, and Jake Turner also ran really well. There were also quite a few new comers on the women's side who had good races. Overall a good day for MSU XC! (9.5/86)
Weekly Summary:
A pretty good week of training. Good mileage and the workouts went much better overall. 86 miles in 10 runs.
Sunday, August 21, 2011
Blog #2 - Training August 21 - 27th
The goal for this week is to run 85 to 90 miles. I am going to do a tempo on Tuesday, a fartlek on Thursday, and a progressive run on Saturday with maybe four 30 second segments at mile pace, just like last week. I plan to do some plyos and strides on Monday and maybe Wednesday.
Sunday:
Long Run 18 miles. Sierra dropped me off at Sourdough Canyon Trailhead and I ran a little more than 6 miles up and back the trail/road and then ran home the which was about 5.5 miles. The way up on the trail took 47:46 and the way back 42:33. The rest of the run home took 35:43 for a total time of 2 hours and 6 minutes. I actually felt pretty good on the run. It was warm on the run especially the last part on the pavement from the trailhead home. (18/18)
Monday:
Easy Run 8 miles in 55 minutes. Ended up running pretty late at night because I had a meeting in the morning and I didn't get my run in beforehand. Didn't get Plyos and strides in today, but I will do them on Wednesday and maybe Friday. Wheeled out time trial course in afternoon which was probably about a 3 mile walk.(8/26)
Tuesday:
6 times tempo miles with 60 seconds rest between. Warmed up and cooled down 2 miles and did general mobility before tempo miles. This workout didn't go real well. Averaged about 5:20 for the tempo miles. Gonna change up the workouts this week and do some mile pace/rep work on Thursday to see if it will help me be and feel more economical. Wheeled out a tempo course for the team on the Sourdough trail system area, which was about a four mile walk. (10/36)
Wednesday:
Easy Run 6 miles. Ran before an appointment in the morning. I had planned on running again today, but decided to just run again tomorrow. (6/42)
Thursday:
Little over a 3 mile workout over to the grass fields. Decided to combine the strides/plyos with today's rep workout. Did the typical 5 stations of plyos and strides, then headed out onto the trails and did 7 times 30 seconds at rep (mile pace), 90 seconds rest, 30 seconds at rep, 90 seconds rest, 60 seconds at rep, 150 seconds rest. This workout went well and it felt great to run fast. I think this will help to make other pace workouts feel better and more comfortable. Between the strides and rep work, there was about 4 miles at or close to mile pace. The morning workout totaled about 12 miles. Did a six mile easy run in the evening. (18/60)
Friday:
Easy run on trail around town, 11.5 miles. Stopped halfway through and did a quick hurdle mobility. Was pretty sore from fun speed workout yesterday. (11.5/71.5)
Saturday:
Did a progressive run on the same loop as last Saturday. Was planning on doing six loops like last week, but was not feeling great so I only did five loops which is about 8.5 miles. Still a little sore and tired from Thursday workout. At 10am, I drove one of the vans filled with MSU distance runners and sprinters and picked up trash along our section of adopt-a-highway.(12.5/84)
Weekly Summary:
84 miles in 8 runs. This week wasn't great for workouts once again, but I did get in quite good mileage. I have definitely gone from doing very little, to doing too much the last 3-4 weeks. My legs have been sore and tired a lot. I am going to try and get in another pretty good week of mileage next week. Then cut down to 65 to 70 the week of the half marathon September 11th. Hopefully, in the next couple weeks I will adjust to the mileage and start feeling a little better.
Sunday:
Long Run 18 miles. Sierra dropped me off at Sourdough Canyon Trailhead and I ran a little more than 6 miles up and back the trail/road and then ran home the which was about 5.5 miles. The way up on the trail took 47:46 and the way back 42:33. The rest of the run home took 35:43 for a total time of 2 hours and 6 minutes. I actually felt pretty good on the run. It was warm on the run especially the last part on the pavement from the trailhead home. (18/18)
Monday:
Easy Run 8 miles in 55 minutes. Ended up running pretty late at night because I had a meeting in the morning and I didn't get my run in beforehand. Didn't get Plyos and strides in today, but I will do them on Wednesday and maybe Friday. Wheeled out time trial course in afternoon which was probably about a 3 mile walk.(8/26)
Tuesday:
6 times tempo miles with 60 seconds rest between. Warmed up and cooled down 2 miles and did general mobility before tempo miles. This workout didn't go real well. Averaged about 5:20 for the tempo miles. Gonna change up the workouts this week and do some mile pace/rep work on Thursday to see if it will help me be and feel more economical. Wheeled out a tempo course for the team on the Sourdough trail system area, which was about a four mile walk. (10/36)
Wednesday:
Easy Run 6 miles. Ran before an appointment in the morning. I had planned on running again today, but decided to just run again tomorrow. (6/42)
Thursday:
Little over a 3 mile workout over to the grass fields. Decided to combine the strides/plyos with today's rep workout. Did the typical 5 stations of plyos and strides, then headed out onto the trails and did 7 times 30 seconds at rep (mile pace), 90 seconds rest, 30 seconds at rep, 90 seconds rest, 60 seconds at rep, 150 seconds rest. This workout went well and it felt great to run fast. I think this will help to make other pace workouts feel better and more comfortable. Between the strides and rep work, there was about 4 miles at or close to mile pace. The morning workout totaled about 12 miles. Did a six mile easy run in the evening. (18/60)
Friday:
Easy run on trail around town, 11.5 miles. Stopped halfway through and did a quick hurdle mobility. Was pretty sore from fun speed workout yesterday. (11.5/71.5)
Saturday:
Did a progressive run on the same loop as last Saturday. Was planning on doing six loops like last week, but was not feeling great so I only did five loops which is about 8.5 miles. Still a little sore and tired from Thursday workout. At 10am, I drove one of the vans filled with MSU distance runners and sprinters and picked up trash along our section of adopt-a-highway.(12.5/84)
Weekly Summary:
84 miles in 8 runs. This week wasn't great for workouts once again, but I did get in quite good mileage. I have definitely gone from doing very little, to doing too much the last 3-4 weeks. My legs have been sore and tired a lot. I am going to try and get in another pretty good week of mileage next week. Then cut down to 65 to 70 the week of the half marathon September 11th. Hopefully, in the next couple weeks I will adjust to the mileage and start feeling a little better.
Thursday, August 18, 2011
Gettin' my blog on and such! (Initial blog with week of training 8/14-8/20)
This is my inaugural blog! This blog is going to focus on running/training, but there is a pretty good chance it may cause you to 'LOL' or yell this is the 'TOML' (time of my life) or 'OMG' that is so funny! This first one I will just stick to training and such though.
Anyway, I've decided to run the Bozeman Half Marathon on September 11th. My fitness is not great and I am running the half marathon for the heck of it. My goal for training between now and the half marathon is to increase my fitness so I can really start doing some quality workouts after the half marathon. Not sure what race(s) I will be training for, but I will find something.
Week of Training (8/14-8/20)
Sunday:
Ran Chestnut Trail to Mt. Chestnut with Graydon and Adam. One of the hardest runs of my life. Basically 45 straight minutes of steep uphill running. Ran 55 minutes out and the entire run totaled 1 hour 45 minutes. (14.5/14.5)
Monday:
Took the day off Hoss. I had to go to the optometrist because my left eyeball was super sore and had a bump on it. The doctor told me it was caused by dry and dusty air and sun. It was quite a relief to know what it was because my eye was unbelievably sore, felt like a large grain of sand was stuck on my eyeball, and was watering constantly. The optometrist told me to wear sunglasses when I run and use eye drops before and after each run. It started to feel better quickly after doing this. Also, I took our dog Higgins into the vet and had his two top front teeth pulled. The vet had to put him under because Higgins would not let him get a hold of his teeth. It was pretty gross to see them pulled and there was a lot of blood. Higgins seems to be feeling much better now without those two rotting teeth though.
Tuesday:
Ran twice today. In the morning I ran 10 miles and tried a workout. I was too sore and bound up from running up and down Mt. Chestnut on Sunday. The workout was 2 times 3 mile tempo with 2 minutes rest between. The tempos ended up being closer to swing pace or something. In the afternoon, I ran about 6.75 miles. Felt better in the afternoon. (16.75/31.25)
Wednesday:
Easy run and hurdle mobility, strides, and plyos like previous (single leg jumps - 10 each leg, frog jumps - 10, single leg jumps, bounds - 30 total, single leg jumps--100 meter strides after each of the 5 Plyo Stations). Felt much better than yesterday. Starting to feel a little faster on strides. (11.5/42.5)
Thursday:
Warmed up three miles, did a little gen mob, then did a workout. The workout was 10 times 3 minutes on, 2 minutes off. The 'on' was a bit faster than tempo. The volume of the workout was pretty good, but the intensity of this workout as well as the other workouts I have done needs to improve. (12.5/55)
Friday:
Ran up Sourdough Canyon today. This may have been the slowest I have run on an easy run. Very tired and out of energy. Didn't think I ran yesterday's workout too hard, but it may have been based on my energy level today. 12 miles very slow. (12/67)
Saturday:
Did a progressive run on the Sourdough Trail System in town. I decided to just run 6 loops on a 1.67 mile loop so I had good feedback on pace. The goal was to try to get faster each loop for a total of 10 miles. My six loops were run in 9:49, 9:32, 9:16, 9:08, 9:07, 9:10 for a total for the 10 miles of 56:03. Had a hard time staying on pace the last couple loops. Seemed like I would pick it up for a bit, but then my mind would drift causing me to slip into a slower pace. Overall this workout wasn't too bad. Had an overall average pace of 5:36 per mile for the 10 miles which isn't too bad for the winding trail system. (14/81)
Weekly Summary:
81 miles in 7 runs and 1 day off. Pretty good week overall, although the quality of the workouts needs to begin to improve.
Anyway, I've decided to run the Bozeman Half Marathon on September 11th. My fitness is not great and I am running the half marathon for the heck of it. My goal for training between now and the half marathon is to increase my fitness so I can really start doing some quality workouts after the half marathon. Not sure what race(s) I will be training for, but I will find something.
Week of Training (8/14-8/20)
Sunday:
Ran Chestnut Trail to Mt. Chestnut with Graydon and Adam. One of the hardest runs of my life. Basically 45 straight minutes of steep uphill running. Ran 55 minutes out and the entire run totaled 1 hour 45 minutes. (14.5/14.5)
Monday:
Took the day off Hoss. I had to go to the optometrist because my left eyeball was super sore and had a bump on it. The doctor told me it was caused by dry and dusty air and sun. It was quite a relief to know what it was because my eye was unbelievably sore, felt like a large grain of sand was stuck on my eyeball, and was watering constantly. The optometrist told me to wear sunglasses when I run and use eye drops before and after each run. It started to feel better quickly after doing this. Also, I took our dog Higgins into the vet and had his two top front teeth pulled. The vet had to put him under because Higgins would not let him get a hold of his teeth. It was pretty gross to see them pulled and there was a lot of blood. Higgins seems to be feeling much better now without those two rotting teeth though.
Tuesday:
Ran twice today. In the morning I ran 10 miles and tried a workout. I was too sore and bound up from running up and down Mt. Chestnut on Sunday. The workout was 2 times 3 mile tempo with 2 minutes rest between. The tempos ended up being closer to swing pace or something. In the afternoon, I ran about 6.75 miles. Felt better in the afternoon. (16.75/31.25)
Wednesday:
Easy run and hurdle mobility, strides, and plyos like previous (single leg jumps - 10 each leg, frog jumps - 10, single leg jumps, bounds - 30 total, single leg jumps--100 meter strides after each of the 5 Plyo Stations). Felt much better than yesterday. Starting to feel a little faster on strides. (11.5/42.5)
Thursday:
Warmed up three miles, did a little gen mob, then did a workout. The workout was 10 times 3 minutes on, 2 minutes off. The 'on' was a bit faster than tempo. The volume of the workout was pretty good, but the intensity of this workout as well as the other workouts I have done needs to improve. (12.5/55)
Friday:
Ran up Sourdough Canyon today. This may have been the slowest I have run on an easy run. Very tired and out of energy. Didn't think I ran yesterday's workout too hard, but it may have been based on my energy level today. 12 miles very slow. (12/67)
Saturday:
Did a progressive run on the Sourdough Trail System in town. I decided to just run 6 loops on a 1.67 mile loop so I had good feedback on pace. The goal was to try to get faster each loop for a total of 10 miles. My six loops were run in 9:49, 9:32, 9:16, 9:08, 9:07, 9:10 for a total for the 10 miles of 56:03. Had a hard time staying on pace the last couple loops. Seemed like I would pick it up for a bit, but then my mind would drift causing me to slip into a slower pace. Overall this workout wasn't too bad. Had an overall average pace of 5:36 per mile for the 10 miles which isn't too bad for the winding trail system. (14/81)
Weekly Summary:
81 miles in 7 runs and 1 day off. Pretty good week overall, although the quality of the workouts needs to begin to improve.
Subscribe to:
Posts (Atom)