Sunday, September 24, 2017

Training Blog September 18 to 24, 2017

Monday AM 4 miles with Uta, 30:57
PM road 5, 33:52, this was all I had time for before seeing Anna for some circuits and massage

Tuesday AM 4 miles with Uta, 30:37
PM 3 warm up, drills and strides, Mona Fartlek,, on my normal loop.  Covered 3.76 miles which isn't good but isn't awful 2.6 cool down, forgot that I needed to do a loop of side neighborhood to make the cool down 3 and wasn't going to add on once I got home.

Wednesday PM 15.3 miles in 1:47.  I have class after school on Wendnesdays so this run goes pretty late.  Nothing like finishing a run around 9pm knowing you'll be up before 5am for the next one...

Thursday AM 4 miles with Uta in 29:50
PM 3 mile warm up, drills, strides, 15x200 avg. 31.0 with 200 jogs, in around 65 for recovery. 3 mile cool down.  I have rarely felt as shitty for a workout.  Not very fun.  I also had a flat tire waiting for me at my car so that added to my enjoyment of this session.

Friday AM 4 with Uta, 30:08, crazy tired.
PM 10.6 at Phillips, first 6 with Melissa and Uta, took it very easy, 1:23.

Saturday AM road 8.1 with Uta, 55mins
PM 8 miles, first 5 with Melissa, 59:06.

Sunday AM 3 plus warm up, drills, strides, 30 second hard effort.  Race Lone Gull 10k, USATF-NE championship, very strong field including at least 5 guys other than myself who have sub 65 half marathon pb's. It was also hot, around 80.  finished 11th in 31:13, very nice step in the right direction. Pack went out slow so I hung onto the back of the lead group of around 25 in 4:56, stayed on the back of the pack as it steadily got smaller and ran 5:01 for the second mile, the third mile was much the same but I was a bit worried because I was starting to feel ragged at the end of it but we had actually picked it up and I ran a 4:48 so that got me pretty pumped up.  I fell off the pack as they drove on and I ran a 5:08.  I passed two more guys though.  I tried to go after three more guys who had come off the lead pack and managed a 5:00 but I wasn't able to run them down.  I ran another 5:08 for the 6th mile which finishes at the crest of a decent sized hill and I was finished.  The last quarter was a struggle!
  8 mile cool down with Ruben after.

Summary 103 miles for the week, two moderate workouts, one decent race.  For those not reading between the lines.  I had been a bit anemic at the end of summer.  I don't take feosol any more because my stomach can't handle it.  I take a food based supplement Melissa found that works and doesn't bother my stomach called ferrofood by standard process.  I starting taking the iron and it helped right away but I thought I had two bottles.  Well at the start of last week I ran out of bottle one only to realize I was mistaken.  Standard process sends out all orders on Monday so basically we ordered it but it didn't come in until Friday of this week.  In the intervening time I have been getting a bit more run down each day.  My resting hr was up about 10 bpm and my heart rate on runs has been through the roof. I took as much of the ferrofood as I dared on Saturday and just hoped that it would help a bit.  I was honestly afraid after how I ran on Friday and Saturday and I was going to struggle to run 33 at Lone Gull.   The heat in the morning did nothing to assuage those fears.  However the difference in how easy the first mile in 4:56 felt compared with the much more downhill 4:51 last weekend told me right off the iron had kicked in at least a little.  I was very surprised I didn't blow up in the second half but obviously in a good way.

 Hope you are running well.  Oh and for those who want to order some rabbit gear 10% off link below.

Sunday, September 17, 2017

Training blog September 11 to 17, 2017

Monday AM 4 miles with Uta in 31:31
PM road 10, 1:06:32

Tuesday AM road 5 with Melissa and Uta, 40:53
PM 3+ warm up, drills and a tempo 400 in 78, 30x100m on track in around 16.0 with 100 jog recoveries, then 3 plus cool down.

Wednesday didn't run in the AM because I needed some sleep.
7PM easy medium long run of 14.5 in 1:38:34.  I have a class immediately after schools on Wednesdays this fall for 2 and 1/2 hours.  It is going to suck.

Thursday AM 4 miles with Uta in 30:39
PM 3+ warm up, drills, strides, 200m in 30.7. Felt good on the strides but it was hot and it had been very hot all day in my classroom so I was tired overall.  I did a very easy tempo on the track covering 5k in 16:29.  I was going to do 10k but I lost coordination. It was that kind of a day, 3+ cool down

Friday  planned day off.  I wanted the good night sleep and I left from school to drive to northport and pretty much went straight to be after arriving around 9pm

Saturday AM 3 plus warm up, drills, strides 30 second hard effort. Race Cow Harbor 10k, 18th place 32:03, split 16:01 at 5k.   I actually ran pretty perfectly.  I'm just not fit.  I'm incredibly frustrated to be running 32's but there isn't much to do but keep plugging away and trying to rebuild.  This was a nice step forward from the last 10k as it was a few seconds faster and on a much tougher course and I found the conditions tougher as the humidity, 97%, was very rough. 3 mile cool down

Sunday AM drive home
PM easy long run, did first two miles at a shuffle pace with Melissa who was being careful to recover after running a half marathon yesterday and Uta who hates the heat, It was 85 and humid.  just about 20 and a half miles in 2:24:39

Summary 92 miles, 1 race, two medium effort workouts.  Hot week and with the AC not working at school I was pretty dehydrated all week.  Just can't keep up with the amount of sweating I do in a shirt and tie when it is solidly in the mid to high 80's in my classroom all day.   Also still struggling to get back in the swing of getting up before 5 in the morning for the morning runs.
  I race the smart sit back and work my way through the field race I wanted to but I was about 10 seconds per mile slower than I wanted. Still the base has just ended so now I have a starting point.  It isn't the one I wanted but I'll work from it.
  Hope you are well.

Sunday, September 10, 2017

Training Blog September 4 to 10, 2017

Monday AM 2.1 mile warm up then some strides and drills.  14 mile fundamental tempo run around the Phillips fields 1:19:36, 5:41 mile pace.  Legs were wiped out the last couple of miles even though breathing was still comfortable.  It was humid but not really that bad.  Basically I think I just need some long runs.  I have done very few long runs over the last few years because of the coordination issues but I'll just have to make them work one way or another.
PM 5 miles in 35:02

Tuesday AM road 4 miles with Melissa and Uta, 33:42
PM road 10, 1:05:28

Wednesday PM road 10k  with Uta in 43:13, then half mile jogging with strides mixed then 6x quarter mile hill repeats with jog down recovery. 1:31, 1:34, 1:34, 1:35, 1:34, 1:33. mile cool down

Thursday AM road 4 miles with Uta in 31:05
PM road 10, 1:05:37

Friday AM road 4 miles with Melissa and Uta, 32:19
PM road 10, 1:05:26

Saturday AM 5k warm up on GBTC XC course with DJ Raboin, 23:22, drills, strides, 30 second hard effort, more strides.  Race GBTC XC festival 5k, 1st place, 15:40. took the lead between 400 and 600 meters in and ran alone pretty much from that point on.  A couple years ago I ran 15:39 here but in a very competitive losing effort so this probably shows better fitness.  Not a great effort for the race but about what can be expected based on how little racing I have done and running from the front. 5k on the course for a cool down with DJ, 23:22.
PM 8.2 miles on road solo, 57:55

Sunday AM road 20.6, 2:31:22, first 10 miles in 81mins with Melissa and Uta, pleasantly surprised that with the slow start the coordination held the whole way.
PM road 10k, 42:45

Summary ~119 miles, two middle of the road workouts and a middle of the road race.  All in all a solid week.  I have cow harbor this weekend and I really would love to get back in the top 10.  The last time I ran there I was 12th in 31:12 and I tuned up for that with a 15:39 in the same race I ran this week but as I mentioned with much more competition so I'm very hopeful that I'm coming around and I can produce a sub 31 at Cow Harbor which is usually enough to slip into the top 10.  The race effort this week left something to be desired but I have a feeling having some competition will take care of that.  I would love to have a few more weeks and a few more races to tune up for Cow Harbor but at least I'm in a place where if I run well I won't embarrass myself too badly.
  Hope your week went well.

Sunday, September 3, 2017

Weekly Training Blog August 28 to September 3, 2017

Monday AM road 5 with Uta, 37:22, back to work this week so this was at 5am.
PM road 10, 1:08:43

Tuesday PM it was the first day with the kids and we had an Open house so I tried to sneak in a workout after school before that.  It was a screw up from jump street.  First I should have known I would be hurting after the first day with the kids, then I didn't drink any water all day as I was running around and that got missed. Anyway 3 mile warm up, drills, strides and a 200 in 32.8 which didn't feel good, then attempted Aussie quarters, aiming for 45 recoveries and 68 efforts ran two 43/68.0/46/68.8 and I was already hurting and called it rather than put myself in a hole.  Ran back to school and went out to dinner with the other teachers...  Not my proudest day

Wednesday PM road 10, 1:07:25, felt perhaps even shittier than yesterday.  Felt like I wanted to stop and take a nap from the gun

Thursday AM road 4 with Uta, 29:10
PM road 10, 1:04:06

Friday -No school- AM at Phillips, 3+ warm up, drills, strides, 200m in 31 and a 600 jog. felt good, a couple of the strides were in the 14.1 range, now there was a strong tailwind but my fastest 100 ever is a 13.9 or so and that was during an actual hurricane so you can imagine that tailwind.  5x2k running each rep as alternations running the just under 70 and then about 80 for the laps.  4mins recovery with a 400 meter jog.  6:08, 6:07, 6:08, 6:08, 6:07 for the 2ks.  Very windy.  Honestly I'm happy with the workout as run but given the wind it was actually much better than it looks. 3.5 cool down.
late AM Anna for massage
PM 3.5 miles with Uta and Melissa, her first run back as she recovers from Lyme.

Saturday AM road 8.2, 54:21, not as sore as I expected after yesterday.
PM road 8.1 with Uta, 54:41

Sunday AM road 6, 40:35
PM road 10, 1:03:12

Summary around 97 miles for the week. only one decent workout but the first week of school is always a shit show so I'll take it.   I have another short week next week with only 4 days and then it will be full weeks for a while.  Starting to race back into shape this coming week with the GBTC xc meet.  Then Cow harbor the following week.