Tuesday, May 31, 2011

Week ending June 5, 2011

5/30 - off (built a sweet tree house with Camden)

5/31 - 6 miles AM (42 minutes), 10 miles PM (66 minutes)

6/1 - 5 miles AM (40 minutes), 7 miles PM (48 minutes)

6/2 - workout (2 mile tempo, 2 x 800, 2 x 400, all with 400m jog recovery - 10:28, 2:24, 2:24, 68, 66) (10 miles)

6/3 - 6 miles AM (48 minutes), 8 miles PM (58 minutes)

6/4 - 8 miles (56 minutes)

6/5 - Rhody 5K - (15:18 - 7th) 4 miles warm up with the team and then strides and a couple minutes tempo, course in reverse to cool down during the women's race.

Summary: 70 miles for the week. I'm sort of scheduling recovery weeks around grand prix events as a mini taper. Was hoping to be a little faster at Rhody but whatever. Went out conservatively for me (4:55) and was even the whole race, 9:50 at 2 miles I think. Went from about 35th place at a half mile to top 10 before the 2 mile mark. Good win for the team and a really solid CMS debut for Nick. Al ran really well too! We picked up the slack for missing a couple of guys who are usually in the mix for the team scoring.

Thursday, May 26, 2011

Monday, May 23, 2011

Week ending May 29, 2011

5/23 - 11 miles AM (77 minutes), 5 miles PM (38 minutes)

5/24 - 11 miles AM (74 minutes), 9 miles PM (62 minutes) Here's my 11 mile loop out around New Castle island

5/25 - 6 miles AM (48 minutes), workout PM 12 x 400 + 1 x 200 with 30 seconds jog (~100m) recovery (71.3, 69.6, 72.5, 69.8, 72.0, 72.0, 71.4, 71.6, 71.4, 72.5, 71.8, 71.0, 31.6) 14:48.5 for 5K of work. Recovery was all between 29.6 and 33.5. Strong wind on the home straight and first turn on the track which threw me off a little bit. There were a few times when I was pushing too hard and a few times when it felt like I was coasting on the aided back stretch. (10 miles)

5/26 - 6 miles AM (48 minutes), 8 miles PM (56 minutes)

5/27 - 6 miles AM (48 minutes), 10 miles PM (69 minutes)

5/28 - 8 miles AM (60 minutes)

5/29 - Runner's Alley/Redhook 5K - (15:20, 1st) 4 miles warm up with JJ and Ben plus strides, course again for cool down with JJ, Ben and Nick. (10 miles)

Summary: 100 miles for the week with a sharp little workout and a good race in the sun. As I said in my newspaper column, Redhook kicks off the summer racing and it sure felt like it today.

Monday, May 16, 2011

Week ending May 22, 2011

5/16 - RIP Sammy 6 miles AM (48 minutes w/ some short easy strides. Legs are pretty sore from yesterday's workout), 9 miles PM (66 minutes)

5/17 - 11 miles AM (80 minutes), 8 miles PM (52 minutes)

5/18 - 5 miles AM (38 minutes), 10 miles PM (3 miles warm up, 4 mile tempo in 20:52 (5:15, 5:15, 5:14, 5:08), 3 miles cool down)

5/19 - 6 miles AM (45 minutes), 9 miles PM (63 minutes)

5/20 - 8 miles AM (60 minutes), 10 miles PM (67 minutes)

5/21 - 12 miles (77 minutes, started a tempo with Nick Crowell out around New Castle but his stomach acted up so we both bagged it and just cruised. Still was around 46 minutes for the 7.6 miles loop. I'll try to do something to get my legs turning over a little tomorrow)

5/22 - 11 miles (73 minutes with 20 minutes of 1 minute on, 1 minute off in the middle miles)

Summary: 105 miles for the week. Not too much quality work but I want to let the hard 18 miler last Sunday soak in and still keep up the miles so this was a good week. Legs feel pretty fresh and fine. Abs and psoas is still a little sore. Doing light stretching and PT exercises just about every day.

Monday, May 9, 2011

Week ending May 15, 2011

5/9 - 8 miles AM (60 minutes), 7 miles PM (51 minutes) wanted to get in 10 but I've had a headache since I got up this morning plus I'm trying to show a little discipline and give the double psore psoas's psome rest.

5/10 - 11 miles AM (70 minutes), 7 miles PM (55 minutes)

5/11 - 6 miles AM (38 minutes), no PM run, long day at work and no lunch break

5/12 - 6 miles AM (45 minutes), workout PM (Aussie quarters, 8 x 400 w/ 200 quick recovery before each rep: (42.4) 71.5 (43.8) 70.9 (44.2) 70.3 (43.0) 72.7 (45.9) 70.6 (44.3) 71.1 (44.6) 71.4 (43.2) 66.4, 15:16 for the session, so 5:05 average pace) First time I've done this workout so I wasn't sure what to expect. I'm surprised how slow 6:00 pace feels when you are doing it, but I wish I could get the 400m wheels a little sharper. I don't know what I can run for an open 400, but I bet it isn't much faster than 65.

5/13 - 8 miles AM (58 minutes), 10 miles PM (68 minutes)

5/14 - 11 miles (75 minutes)

5/15 - 18 miles (1:47:30) (http://www.gmap-pedometer.com/?r=4508051)

Summary: 101 miles for the week with a sharp little workout (Aussies quarters) and a nice hard long run to finish the week.

Monday, May 2, 2011

Week ending May 8, 2011

5/2 - 6 miles AM (45 minutes), 9 miles PM (58 minutes)

5/3 - 6 miles AM (45 minutes), 10 miles PM (67 minutes)

5/4 - 11 miles AM (75 minutes), daddy duty no PM run

5/5 - 7 miles AM (55 minutes), 10 miles PM with 8 x 200 thrown in (65 minutes)

5/6 - 6 miles AM (45 minutes), 10 miles PM (67 minutes)

5/7 - 8 miles AM (58 minutes)

5/8 - Medical Center 6K (18:44, 4th) - 3+ warm up with strides, 3 cool down (10 miles)

Summary: 93 miles for the week, solid race. Strategizing before the race I was planning to lay back a little for the first 1.5 miles which climb pretty good and then try to make up some ground on the back half of the course which is mostly downhill with just a couple little rollers. That went out the window when the gun went off. I got out really good and found myself up in the front pack and feeling good so I just let it happen. I did fall back a few steps on the first good climb and settled into 4th behind Matt Ely for the rest of the climbing. Once we got over the hump I managed to make contact with Matt and we went back and forth a few times over the next mile and a half. When we turned right at 3 miles I knew it was just a 1200m finish but Matt made a move and I wasn't able to match it. Too bad because I was mentally prepared to really work for this race but he was just stronger and put 7 seconds on me in the last 1200. Still the best finish I've had at a GP event and because I've never run a 6K before, a cheap PR.