Sunday, March 31, 2013

The Last Two Weeks: 3.18 to 3.31.13


The last two weeks have been some planned downtime.  Objective: take a planned break from running instead of running until something breaks down.  This is part of my 2013 resolution.  So, the last two weeks I have taken days off and completed casual runs.  I have continued to do PT/core/strengthening work with mostly my body weight during this time. Total mileage: 45 ¾ miles.

I’m excited for this next training block: April 1 to July 4.  I want to start running fast again and have charted out a plan that includes one workout per week dedicated to speed training and VO2Max improvement.  I’ve spent the last several months building back from the ab injury.  The base has been good but the speed has been not.  Part of the plan also includes racing my way back into shape.  For me, racing provides a stimulus that is often hard to mimic in solo training sessions.  I’m looking forward to mixing up this spring and summer.


Must continue to be smart.  


Sunday, March 17, 2013

This Week in Running: 3.11 to 3.17.13

Monday 
11 in 77:54
First mile was around 8:00; last 6:38.  2 x 10 min moderate pickups w/ 3 min rec between each.  Warm outside.  Ran in shorts.  Felt okay.  Not great.  Happy to see my ending pace (cruising) was about the same as one of my pickup splits (into the wind).

Tuesday
5 in 51:14
Snowshoe run.  As a tweeted at the time, "nearly impossible snowshoe run today. watery mashed potatoes w/ a side of dirt."

Wednesday
10.25 in 76:16
Hill loop workout: 3x3min hard w/ 2 min recFelt like I got a good training stimulus on this one.  Got into a hard groove.

Thursday
8 in 66:44
Not so much is a groove today.  Tried running some trails but they were slow in parts (snow covered still).  Felt tired and slow today.  This sometimes happens after a good, hard workout the previous day.

Friday
gym.  complete PT regiment including some strength training.

Saturday
5-ish in 45-ish
4 strides in last mile
On the roads in the 0500s - on a Saturday.  Did what I could in the time that I had.  I didn't feel like waking up in the 0400s 6 days in a row.

Sunday
New Bedford Half Marathon
77:12
place 108
pace: 5:54
splits
1,2 - 11.54
3 - 6.06
4 - 6.03
5 - 5.41
6 - 5.40
7 - 5.38
8 - 5.50
9 - 5.48
10, 11 - 11.57
12 - 5.59
13 - 6.01
.1 - 37

Analysis: Executed the game plan: started conservatively.  Didn't finish as strong as I would've liked but that 20k hill is killer coupled w/ the wind.  Still no excuses.  Felt good in the middle miles and enjoyed running w/ my teammate Jim Pawlicki and then Jeff Goupil.  I ran w/ a gu and took it just before 10.  First time I ever did that in a half and I didn't regret it.  Running w/ one in my hand didn't bother me at all.  Felt much better than during Amherst 3 weeks ago.  No GI issues and my body just felt in better shape even though my time was about 4 minutes slower than last year.  I missed a lot of time from July to Nov last year and I'm paying the piper for that, but I'm going to keep grinding until I get to where I know I can be.

Sunday, March 10, 2013

This Week in Running: 2.25 to 3.3.13 and 3.4 to 3.10.13

Last two weeks of training.  This is as close as I'll get to a Moulton Brothers running log.

2.25 to 3.3
Monday - 7 miles in 65:54. sore
Tuesday - 5.5 miles. snowshoe.
Wednesday - 10.75 in 77:05. treadmill.
Thursday - 10.75 in 84:44. long strides @ end.
Friday - sick.
Saturday - 5.75. sick
Sunday - 9.75 in 75:47. feeling a little better.
Week - 49 1/2 miles
Analysis: Bad week. Sore from Amherst then a stomach bug to end it.

3.4 to 3.10
Monday - 8.25 in 73:22. dead and now a head cold.
Tuesday - off. not feeling well.
Wednesday - 11 in 81:51. 6x80 sec hard. 4x40 sec hard. good.  glad I took y'day off.
Thursday - 10.25 in 71:59,. treadmill death march.
Friday - off. moved a lot of snow around.
Saturday - 17 in 2:02.29. great run.
Sunday - 9.25 in 69:54. easy day.
Week - 55 3/4 miles.
Analysis: Ugly start. Good finish.

Sunday, March 3, 2013

March/April Edition of Level Renner