Sunday, May 27, 2012

This Week in Running: May 21 to May 27.2012

Monday - 12.5 
Steady trail run w/ Ben.
Tuesday - 8.5
Bumped into Stephen Curley and ran w/ him.  6:45 pace.
Wednesday - 11.5
10 x "800" @ Bird Park.  I did them on a 4 min cycle, which gave me about 70-75 sec recovery.  I say "800" b/c this is an unmeasured trail/grass loop that I estimated is a tad longer than 800 meters.
Thursday - 10.25
Ugh.  Grinding.
Friday - minirun w/ lifting
Saturday - 17 in 2:04.15
Point to point run.  It got humid on me and I needed water.  Pretty dead afterwards.
Sunday - 12 in 90:08
Beautiful morning on the trails

For the Week
72 1/2 miles
3 core workouts
1 lifting sequence
Analysis: Some good days some bad days this week.  Need to be consistently good. Striving for that.

Sunday, May 20, 2012

This Week in Running: 5.14 to 5.20.12

Monday - 9.5
Ugly bonk.  Should have known things would be bad when I couldn't get through my morning core routine.  Humid.
Tuesday - off
Dr. Mika visit.  Good diagnosis.  Body part to work on = calves.
Wednesday - 10 in 73:xx
Still no pep.  Not sure why.
Thursday - 8 in 55:xx
Hitting sub 6:30 pace but it's not feeling great.
Friday - 3.5
Dead legs.
Saturday - 12.5
Bedford 12K was pretty much a disaster for me.  Ran 2:45 slower than 2010.  I need to analyze in a race report.
Sunday - 10.75

For the Week
54 1/4 miles
4 core workouts
Analysis: This was a planned cutback week and it's a good thing too.  If running is anything like baseball, then I'm on a bit of a streak.  A bad one.  An ice cold one.  You know how sometimes, a ball player just hits everything and the size of the baseball must look huge coming from the mound? Well, I'm the opposite of that right now.  I'm on ice.  I haven't had a good run in seven days.  I'll push through this little slump, but it does test your commitment.  I need to put pen to paper and develop a concrete plan.  This will rejuvenate me.

Sunday, May 13, 2012

This Week in Running: May 7 to May 13 2012

Monday - 13 in 89:xx
Steady tempo run.  A classic medium day.  Ending mile was 6.29
Tuesday - 7
easy day
Wednesday - 12 in 84:21
Michigan Workout.  mile, 1200, 800, 400.  All w/ 800 tempo jog for recovery.
Data: 5.05, 3.52, 2.29, 71.  "Recovery" tempos were around 3.20.
I'm happy with this workout; I haven't been on the track for a while.  The splits were good except for the 1200 where I think I could've given it a better effort.  Certainly not fully recovered after each rep, although I did stop and walk after each rep as opposed to going right into the tempo 800.  After doing this workout, I decide to repeat it with the goal of going sub 5.00 for the mile and at least 3.45 for the 1200.  My legs were trashed after this short but intense workout; I haven't gotten a stimulus like that in a while.
Thursday - 10 in 74:xx
Not bad just no energy.  See y'day.
Friday - 2.25
Just a shakeout after lifting.
Saturday - 19 in 2.14.25
Great run w/ Kevin Gray.  After the opening miles, we started moving pretty good.  I only grabbed one split at the very end and it was 6.12.  Thus, this was probably more than 19 but I can't be sure.  Still happy with this run as it came pretty easily.  Kev and I were just keepin it on the level and clicking 'em off.
Sunday - 8
Easy.  Slow mode.

For the Week
71 1/4 miles
4 core workouts
1 lifting sequence
Analysis: I think I want to make Wed and Sat my real hard days and Mon a medium-hard day.  We'll see.  This upcoming week will be a cutback in the meso, which works out nicely b/c the Bedford 12K is Saturday.

Sunday, May 6, 2012

This Week in Running: 4.30 to 5.6.12

Monday - 11
Recovery miles.  Legs dead.
Tuesday - 7 1/2
Still recovering from James Joyce Ramble.  Legs heavy.
Wednesday - 11
Faster paced today and the energy level was back. Splits a little slow, telling me what I already knew: I was a little stiff.
Thursday - 12 
5 pickups at a hard pace: 10 min, 8, 6, 4, 2.  All w/ 1 min recovery.  This was a grind but the run went by quickly.
Friday - 2 1/2
Easy; did it after I lifted.
Saturday - 18 in 2:10
Ran the last 45 mins at a pretty good clip.
Sunday - 12 1/2
Easy run at Hale Reservation with Kevin Gray and Matt & Brett Ely.  Good convo.  Miles passed with no problems.  A good clean run.

For the Week
74 miles
4 core workouts
1 lifting sequence
Analysis: The Ramble was my first race under 15K of the year, and it took me a little longer to recovery from it.  I need to work on speed and turnover.  I need to cut some shapes within the next two weeks.  I just read that Emil Zatopek used to run 40 x 400.  Maybe I'll try that.  It's only 10 miles....Ran 30+ miles over the weekend; that's pretty good for me.  Wouldn't've done it without the trio.  Thanks guys.

Tuesday, May 1, 2012

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This Week in Running: 4.23 to 4.29.12

Monday - 10.75 in 76:07
Ben is a good training partner.  Always up for anything.  This being my first "speed" session since the minor injury blip, I wanted to do it at a controlled 75% effort.  We did 8 times 3 min push w/ 1 min recovery.  Thanks Ben.
Tuesday - 6.75
Easy day.
Wednesday - 12 in 80:58
40 min perceived effort lactate threshold run.  I was on trails, and this didn't come easy.  It was a hard push throughout.  After the 40 mins, I took 3 mins and finished w/ a 5:55 on the roads.  Happy w/ that.
Thursday- 12 in 78:06
Great run.  In the zone.  6:29 by mile 3.  Finished up @ 5:45, 6:02, 5:55.  This was fun.
Friday - 1.75
prework shakeout; lifting postwork
Saturday - 8 in 61:50
Cold and windy.  Felt lethargic until the end.  5 strides over the last mile.  Easy prerace day run.
Sunday - 13 total
James Joyce Ramble 10K
34:15 for 15th
5:31 pace
I was hoping to go sub 34:00/5:30 pace.  Felt good just need to work on the speed.

For the week
64 1/2 miles
4 core workouts
1 lifting sequence
Analysis: A good week.  Mileage a little low due to no true long run.  I'm more excited about Wed/Thurs runs than the race, although it did feel good to race.  Now I need to get fast.