Monday AM road 4 miles with Uta in 32:06, tot.4
PM road 4.1 miles with Uta in 27:46 tot. 4.1
Tuesday AM 4.1 miles in a cold rain with Melissa and Uta, 34:17 tot. 4.1
PM longer bear hill loop, 5.5 miles, solo in 37:20, with last two miles up tempo, 5:39, 5:38
tot. 5.5
Wednesday AM 4 miles with Uta in 31:53 tot. 4
PM 4.1 miles with Uta in 27:23 tot. 4.1
Thursday AM 4 miles with Uta in 30:15, tot. 4
PM from school, did 24min warm up, full drill set, 15mins, 22x100m 'on the minute',
slowest was 16.51, fastest was 15.50 mostly between 15.9 and 16.2, felt very relaxed
aerobically but muscles in low legs and hip area a little tired on the last 4, felt smooth
and very relaxed, not sprinting. Which as slow as these are for most decent male
runners I often feel like I am SPRINTING to run under 16 flat or faster. 5min cool
down tot. 5 miles or so….
Friday AM 4.1 miles with a bathroom stop at 2 miles- in 33:08. Had a 24 hour stomach bug so this
was it for the day tot. 4.1
Saturday AM 4 miles on road with Uta, 27:56. I had planned some tempo for today but after not
eating anything yesterday and losing some decent fluid weight I was feeling pretty weak
so an easy jog and my exercises were it for the day. tot. 4
Sunday AM 1:04:00 running easy around Franklin Park before Melissa's race. Lot of running
Celebrity spottings, Anna Willard, who is coaching melissa, Mary Cain, Tim Broe. Of
course Ruben Sanca- Always love seeing that guy. Got to chat with a few other UML
types and see the local crowd. Nice morning. Part of me was wishing to be racing, but I
wanted to be FIT and racing, so the other half of me was VERY happy to be on the
sidelines and not trying to do battle in a competitive XC race with my current tools which
are pretty dull…. tot. 9??
PM 90mins bikram yoga
Summary about 56 miles for the week. Two moderate sessions, one stomach bug and just about the best session of yoga I have ever had. Ok week. Hard time with the 4:45 wake ups this week. Hopefully no hiccups next week and I can get in 3 decent sessions and a few more miles. Hope your training is going well.
Sunday, October 23, 2016
Sunday, October 16, 2016
Training October 10 to 16, 2016
Monday AM 4 miles porter road loop, 28:40 tot. 4
PM 4 miles porter road loop backwards with Uta, 26:41, tot. 4
XT bikram yoga, 90mins
Tuesday AM 4.1 neighborhood loops with Uta and Melissa, 32:27 tot. 4.1
PM 4 mile out and back on dale with Uta, 28:16 tot. 4
Wednesday AM out and back on Dale/Coventry with Uta, 30:51, tot. 4
PM 25:23 warm up, full drills, 14mins, 16x100m on Methuen track 'on the minute',
averaged 16.1 felt good, 5min cool down tot. 5.5 miles
Thursday OFF
Friday PM dale/coventry out and back with Melissa and Uta, 30:57 tot. 4
Saturday AM 50:23 with Uta at Shed park, tot. 7.5
Sunday 1PM On chelmsford rail trail, 1.6 warm up, 12:43, drills, 2 mile tempo 10:37 (5:16.7/5:19.7), 3:50 recovery with more drills, 2 mile tempo 10:17 (5:09.7, 5:07.3), 1.6 cool down in 11:36 tot. 7.2
Summary ~ 44 miles, two workouts, happy with both. Some 'fantom' pain in the stress fracture area that wouldn't worry me at all except I haven't had it before this week. That is why I took Thursday off. Hopefully I'll keep moving in the right direction this week. Hope your running is going well.
PM 4 miles porter road loop backwards with Uta, 26:41, tot. 4
XT bikram yoga, 90mins
Tuesday AM 4.1 neighborhood loops with Uta and Melissa, 32:27 tot. 4.1
PM 4 mile out and back on dale with Uta, 28:16 tot. 4
Wednesday AM out and back on Dale/Coventry with Uta, 30:51, tot. 4
PM 25:23 warm up, full drills, 14mins, 16x100m on Methuen track 'on the minute',
averaged 16.1 felt good, 5min cool down tot. 5.5 miles
Thursday OFF
Friday PM dale/coventry out and back with Melissa and Uta, 30:57 tot. 4
Saturday AM 50:23 with Uta at Shed park, tot. 7.5
Sunday 1PM On chelmsford rail trail, 1.6 warm up, 12:43, drills, 2 mile tempo 10:37 (5:16.7/5:19.7), 3:50 recovery with more drills, 2 mile tempo 10:17 (5:09.7, 5:07.3), 1.6 cool down in 11:36 tot. 7.2
Summary ~ 44 miles, two workouts, happy with both. Some 'fantom' pain in the stress fracture area that wouldn't worry me at all except I haven't had it before this week. That is why I took Thursday off. Hopefully I'll keep moving in the right direction this week. Hope your running is going well.
Monday, October 10, 2016
Training October 3 to 9, 2016
Monday PM ran from school after work, 25min warm up on the roads then a full drills session, about 15mins, then 12x100m 'on the minute' in 16.6, 16.3, 16.6, 15.9, 16.1, 16.0, 16.1, 15.9, 16.1, 15.8, 16.1, 15.8, felt good form wise, felt easy aerobically, muscularly bit tired after. 5min cool down tot. 5.5 miles
Tuesday PM vermont loop 5 mile with Uta, 32:49 tot. 5
Wednesday 3PM massage and drills with Anna
5PM 10k coventry loop, 40:51 tot. 6.25
Thursday PM 3+ warm up, then 6x1min fartlek with drills, so I would do 2 drills from my full drill set then a 1min rep on a very flat stretch of road, and repeat. I measured the stretch I was covering and was happily surprised to see I was running around 66's per 400m pace. I normally need to be very fit to run that kind of pace for anything over 200m and I'm not at all fit so it made me feel like the form work is paying off at least in a little way, cool down, total 6 miles
Friday PM 10k coventry loop with Uta, 42:29 total 6.25
Saturday mid day 40:13 around Phillips Academy. first 25 mins with Melissa and Uta. tot. 5++
Sunday AM a couple miles of warm up broken up a bit, some strides and some race pace efforts of 30 to 45 seconds, a good number of drills but not a full set. Race Great Island 5k, 4th place in 16:11. This is the first time I have run a 5k over 16mins since the fall of my senior year in high school. It was a shit race. I didn't want to get sucked out too fast, which I didn't but then I was too slow at the mile, 5:14- (I was 5:15 at the 10k two weeks ago). I increased the effort but not enough in the second mile very much running in no mans land. I ran another 5:14 (10:29), but that mile is a bit slower than the first. I tried to get after it the last mile but I just really didn't have that much juice and I was also splitting my mental efforts to focus on trying to have good form. 5:09 (15:38) for the third mile.
Honestly I probably shouldn't have been racing. I signed up for the races I'm in this fall back this summer when I assumed I would be much further along in the comeback and would be ready to start to race into shape instead I'm barely training. I'll race again in a couple of weeks and hopefully by then I'll at least be in a better spot mentally and will be able to produce a better effort.
PM cross training bikram yoga.
Summary I really hope things are going to start to get better. I'm very happy that I got in 3 quality efforts and the miles were up slightly( ~40 for the week) This coming week I'm hoping to add in some morning runs to up the miles a bit and to keep the workouts.
Tuesday PM vermont loop 5 mile with Uta, 32:49 tot. 5
Wednesday 3PM massage and drills with Anna
5PM 10k coventry loop, 40:51 tot. 6.25
Thursday PM 3+ warm up, then 6x1min fartlek with drills, so I would do 2 drills from my full drill set then a 1min rep on a very flat stretch of road, and repeat. I measured the stretch I was covering and was happily surprised to see I was running around 66's per 400m pace. I normally need to be very fit to run that kind of pace for anything over 200m and I'm not at all fit so it made me feel like the form work is paying off at least in a little way, cool down, total 6 miles
Friday PM 10k coventry loop with Uta, 42:29 total 6.25
Saturday mid day 40:13 around Phillips Academy. first 25 mins with Melissa and Uta. tot. 5++
Sunday AM a couple miles of warm up broken up a bit, some strides and some race pace efforts of 30 to 45 seconds, a good number of drills but not a full set. Race Great Island 5k, 4th place in 16:11. This is the first time I have run a 5k over 16mins since the fall of my senior year in high school. It was a shit race. I didn't want to get sucked out too fast, which I didn't but then I was too slow at the mile, 5:14- (I was 5:15 at the 10k two weeks ago). I increased the effort but not enough in the second mile very much running in no mans land. I ran another 5:14 (10:29), but that mile is a bit slower than the first. I tried to get after it the last mile but I just really didn't have that much juice and I was also splitting my mental efforts to focus on trying to have good form. 5:09 (15:38) for the third mile.
Honestly I probably shouldn't have been racing. I signed up for the races I'm in this fall back this summer when I assumed I would be much further along in the comeback and would be ready to start to race into shape instead I'm barely training. I'll race again in a couple of weeks and hopefully by then I'll at least be in a better spot mentally and will be able to produce a better effort.
PM cross training bikram yoga.
Summary I really hope things are going to start to get better. I'm very happy that I got in 3 quality efforts and the miles were up slightly( ~40 for the week) This coming week I'm hoping to add in some morning runs to up the miles a bit and to keep the workouts.
Monday, October 3, 2016
Training September 26 to October 2, 2016
Monday 4 miles, 28:47 super sore after race but it was bilateral so from being out of shape not hurt.
Tuesday 10k in 43:25, still very sore.
Wednesday 4 miles 27:34, sore.
Thursday 10k in 43:05, less sore but still sore and muscles tired by end of run
Friday 4 miles with Uta in 25:24, I felt a little better but honestly only went faster because Uta wanted to push.
Saturday 4 miles in 25mins, full drills- a walk, b walk, a+c walk, back walk, leg fast change, a skip, b skip, a+c skip, hops, leg fast change 3 hops, shuffle skip with A right, left, alternating, backwards skip, ankle dribbles, mid calf dribbles. All in all about 14mins, then 10x100m on road, on the minute( so if I run the 100 in 16 I start the next one after 44 seconds rest), Averaged high 16's for the 100's. Then did very light weight squats, dead lifts and walking lunge variations- 5 types- basically a standard muscular session to work on form and glute activation.
Sunday 8.3 miles solo in 57:01.
Summary 38 miles for the week, only one session of anything but light jogging, which I had hoped to be able to do on Tuesday but the body wasn't ready until Saturday. I should be able to get more in this week. Hope your training is going well.
Tuesday 10k in 43:25, still very sore.
Wednesday 4 miles 27:34, sore.
Thursday 10k in 43:05, less sore but still sore and muscles tired by end of run
Friday 4 miles with Uta in 25:24, I felt a little better but honestly only went faster because Uta wanted to push.
Saturday 4 miles in 25mins, full drills- a walk, b walk, a+c walk, back walk, leg fast change, a skip, b skip, a+c skip, hops, leg fast change 3 hops, shuffle skip with A right, left, alternating, backwards skip, ankle dribbles, mid calf dribbles. All in all about 14mins, then 10x100m on road, on the minute( so if I run the 100 in 16 I start the next one after 44 seconds rest), Averaged high 16's for the 100's. Then did very light weight squats, dead lifts and walking lunge variations- 5 types- basically a standard muscular session to work on form and glute activation.
Sunday 8.3 miles solo in 57:01.
Summary 38 miles for the week, only one session of anything but light jogging, which I had hoped to be able to do on Tuesday but the body wasn't ready until Saturday. I should be able to get more in this week. Hope your training is going well.
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