Sunday, January 29, 2012

This Week in Running: 1.23 to 1.29.12

Monday - 12.5
8 x 3 min hard w/ 2 min recovery
Did this workout w/ Ben.  Hamstring was feeling a little tight, so ran hard but nothing crazy.  Good workout.
Tuesday - 3
Biked for 37 mins prior to the run.  This is a cutback week; reduced today's miles.
Wednesday - 10 in 72:28
Psyched to get this whole run in on trails.  One, b/c there's no snow on the trails.  Two, b/c it was light enough outside to squeeze the whole thing in before outer dark arrived.
Thursday - 8
Easy.  Another sign of a cutback week.
Friday - lifting
Dr. Mika visit for a "tuneup."  All is well.
Saturday - 8.5
Had to work today but snuck on the treadmill before doing so.  My legs were amped.  Ready to run this morning--even if it was 0500.
Sunday - 16 in 1:50.26
By mile 3 I was down to 7:07.  Last 3 were 6:11, 6:18, 6:15.  I was hoping to see splits between 6:20-30.  I would call this pace comfortably hard.

For the Week
58 miles
5 core workouts
37 mins on the bike
1 lifting sequence
Analysis: This week marked the end of the first mesocycle of the year.  I end each meso (4-5 week period) with a recovery/cutback week.  My intent here is to give the body a chance to adapt to the overload it incurred over the previous weeks.  This next meso should feature two races.  This will likely alter the number of miles I hit in those weeks, but we got to remember it's not about chasing miles--it's about racing as fast as we possibly can.

Sunday, January 22, 2012

This Week in Running: 1.15 to 1.22.11

Monday - 9.25
Slowed w/ the headcold.
Tuesday - 9 
Headcold about to break but still went easy.
Wednesday - 12.75
Goal: 3 x 2 mile @5:50 pace w/ 2 min rec
Results: 10:37 (2:02 rec), 10:25 (2:01 rec), 10:17
Well, I guess that's what three easy runs in a row gets you: AN AWESOME WORKOUT.  Days later I am still pumped about this.  This is probably the fastest I've ever done 3x2 mile.  I was in the zone and ready to go from the gun.  Kept the reins on for the first half of the workout and despite that was still well below goal pace.  Got out on the edge on the last one, running 5:00 pace for the last half mile.  This was one of those runs where you feel on top of the world and that you could run with anybody.  You need days like these.  They help keep you going.
Thursday - 11
Truly a medium paced run.  Cruising 6:40s.  Got more daylight than I anticipated.
Friday - lifting at gym
Saturday - 21.75
12.5 on the cold snow.  9.25 on the t'mill.  Ran 5:51 pace for last 9. This is faster than my marathon PR pace.   Encouraging.  Note: I did the first 12 in the worst possible conditions.  Did the last 9 in the best possible conditions: water, gel, and a little bit of music.
Sunday - 9.75
Maybe 10?  On snowy trails w/ Kevin Gray and the dogs.  Nice easy run.

For the Week
73 1/2 miles
4 core workouts
1 lifting sequence
Analysis: Another good 70+ week.  Now, it's time for a cutback.  I will take an extra day off and not chase miles at all this upcoming week.  Got in some great runs this week.  Building confidence through the runs on Wed and Sat.  The maintenance runs are coming along as well.  Looking to enter February feeling fit and healthy.

Sunday, January 15, 2012

This Week in Running: 1.9 to 1.15.12

Monday - 13.5
Doubles:  am - 3  pm - 10.5
PM tempo run.  ~5:39 pace for 5 miles.
Tuesday - 6.5
easy recovery day
Wednesday - 12
Hill workout.  8 x Nichols St Hill.  2:48.+ avg.
Thursday - 10
medium paced run
Friday - 2
easy am shakeout w/ lifting in pm
Saturday - 20
Not nearly as good as last week.  2:25.10.  Dead post run.
Sunday - 7.25
First cold run.  10 degrees.  Slow pace.

For the Week
71 3/4 miles
5 core workouts
foam rolling/stick message 6 days
1 lifting sequence
Analysis: Feeling strong on the hard days.  Developed a headcold on Friday night and it is exhausting me.  I hope that I don't lose any fitness or have to sacrifice training.

Thursday, January 12, 2012

Level Renner

By Kevin Balance in Level Renner

28 pages, published 13 JAN 2012

Level Renner: a journal of (new england) running for the olde school literary athlete. Run on the ground. Read the Underground. Keep it on The Level. This mag is for runners by runners. This issues features exclusives on an array of topics as well as feature profiles on some of the region's elite athletes.

Tuesday, January 10, 2012

2011 Year in Review

2011 can't hold a candle to 2010, which was one of my best years in my running life.  I missed nearly four months of running due to 2 separate injuries: left foot plantar fascia tear and lower back strain.  But, the good news is that I'm over those injuries now and looking forward to a fast 2012.

I only raced a handful of times last year.  No PR's.  I did get 3 wins (sandbagger) in my 6 races.  The wins: Larry Olsen 10K, Edaville Rail Run, GNRC Ho Ho Ho 5K.  The other races: Foxboro Old Fashioned 10 Miler, Carver Cranberry Classic, Rome Blvd 5 Miler.  

2011 miles for the year = 1983 3/4 

Last 4 years
2010 - 2858.10
2009 - 2358.10
2008 - 2523.85
2007 - 651.55

Sunday, January 8, 2012

This Week in Running: 1.2. to 1.8.12

Monday - 12.75 in 81:24
40 min of threshold pace on trail; then cruised in w/ a 6.14
Tuesday - 6.5 
easy, recovery run
Wednesday - 12.75
intended workout: 6 x 1/2 mile
actual workout: 8 x 1/2 mile
started at 2:41 for first three, 2:40 for next three, 2:36 for final two
then I wanted to do 1.5 miles at tempo on tired legs (8:48)
This was a great workout and I felt super.  I think I ran the repeats a little too slow, but this was my first workout in a couple of months, so I tredded lightly.  A good day.
Thursday - 10 
Steady paced run on tired legs
Friday - lifting sequence
For January, gym wasn't that crowded
Saturday - 20.5 in 2:15.33
Phenomenal day.  Last 11: 6.27, 6.37, 6.21, 6.00, 5.56, 5.53, 5.49, 5.47, 5.43, 5.40, 5.36.  In the zone.
Sunday - 8
easy, recovery run

For the Week
70 1/2 miles
4 core workouts
1 lifting sequence
Analysis: I'm getting fit.

Sunday, January 1, 2012

This Week in Running: 12.26 to 1.1.12

Monday - 12.75
threshold pace work: 24 min, 3 min break (technical trail connector), 12 min
Tuesday - 10 total (7.25 am; 2.75 pm)
easy, recovery day
Wednesday - 14.75
good run w/ tempo starting midway through: 6.08, 5.47, 5.43, 6.00, 6.04, 5.37, 5.50
Thursday - 10
cold and windy; did not dress appropriately, which led to frozen ears, hands, and loins
Friday - 6
easy run w/ stride session; felt great
Saturday - 13.75 in 96:26
Tried to keep this at tempo pace but didn't achieve that goal.  Still an honest pace.
Sunday - 11.5 w/ Kevin Gray
Good run w/ the dogs @ Hale Reservation.

For the Week
79 3/4 miles
5 core workouts
Analysis: I think this is my highest weekly mileage total for the year.  Good way to end 2011.  If it's not my highest, it's within the top 3.  I'll tabulate my mileage total for the year later in the week.  It will be down from 2010.  Back to this week: awesome run on Forbidden Drive on Wednesday.  That's what I'm talking about.  Plan to use that as a springboard into 2012.