April 18
6mi, 39:43 (6:37/mi): West Side Five Augmented. Hill wkout turned into another CSED by accident. Legs felt OK but body, particularly the head region, was drained and or foggy. Granting self a continuance for the workout...
April 17
12mi, 1:18:37 (6:33/mi): LS8+Shortcut Extended. Had to hold myself back a little.
April 16
6mi, 40:10 (6:42/mi): Secret Bridges. CSED. Drills/Strides.
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April 19: Threat Level 8 in 52ish I think. . .the watch is all the way downstairs. Anyway, nice and easy. Felt okay but another somewhat-late evening is going to take its toll eventually. Yesterday I made my first trip to the Midwest Mountaineering bouldering cave this semester as I needed a 10 minute break between reading a few hundred pages of trial transcripts online and going to class. The climbaj was fun, but holy crap am I sore today. Yeah, 10 whole minutes worth. . .yikes! To be fair it was 10 mostly continuous minutes and a lot of it was upside down, but still, this is silly.
p.s. I heard Tom has comps today, if anybody sees him in the next 24 hours he probably deserves a big ol' hug and maybe some whiskey. . .
Weds: 6, 45:00, along the river in the cool evening hours. Uneventful but quite pleasant.
April 19
AM: 4.5 (30:42) Frat Boy 4.
Easy like Thursday morning. Felt surprisingly awake, but really wasn't. Some soreness from the workout yesterday, but not all in one place. The discomfort generally moved from place to place after about a quarter mile.
PM: 8 (53:28) Stone Arch 8.
With Phil. This time the soreness settled on the left quad, primarily. Though there was some other stiffness, I'm not surprised that the left quad is where I'm feeling the workout the most, since that was my first real workout on a track in a long time. Other than the quad, though, I felt really good. Fresh and recovered for the most part. Exactly where I was hoping to be at the end of this higher mileage stretch. Booyah.
April 20: 3 mi up, 3 x "2k", 3 mi down. So, that lack of adequate sleep thing I've been whining about? Yeah. Last night wasn't much better on that front, combined with eating dinner perhaps too early and being a bit underhydrated created, well, the way I felt this morning. Which was akin to having done got run over by a truckskie. Anyway, put 'em down in 6:23, 6:23, and 6:42. Closing the last one in a blazing 87 seconds. Took a full 6 minutes of recovery despite the heart rate getting down to 120 after less than 2 minutes. Was having trouble staying awake for 5 laps at a time. Perhaps that should have been my first clue. In many respects that was a pretty disappointing workout, but perhaps it was more valuable than a really good one in that I seem to need occasional reminders to take care of myself. Which has not happened this week. Word. Well, uptempo long run tomorrow then backing way way off next week. Harbedar.
Yikes. Take a nap, Biz.
April 20
8.5 (untimed, but slow) Str8 Shot.
Slept in to try to avoid the truckskie that Biz encountered. Had to deal with the building heat as a result, but as I finished before 10 it wasn't too bad. Worked marginally effectively. Legs felt pretty drained, but not really sore anymore. The easy day today should help that. 75 degrees tomorrow might get interesting. A toast to getting hydrated.
April 20
3.25 (20:34)--First run in a week and half. Moderately to fairly painful, but I think that it is something that I can work with; light years better than last week anyway. Even with the pain and possible consequences, I think that the run was necessary for my mental wellbeing. Aqua jogging with a bunch of old folks just wasn't cutting it.
April 21: Better. Trail Mix 25k, 1st place, 1:31:17. About a minute slower than Dan Casper's course record. It's like we keep the same distance between us from the 1500 on up. Thankfully it wasn't a bike race.
Felt alright, Brian Anderson (former Johnnie, now a Collegeville guy who ran 53 something for 10 miles last weekend) decided to take the pace out way to damn fast for the easy long run this was supposed to be. Merchant and I stuck with him for about 2.5 miles then just let him go on the uphills after that. Being as rotund as I am, I had no interest in working the uphills today, but was rolling the downs pretty well. Anyway, from about 2.5-12.5 I stayed 3-8 seconds behind Brian and got into a pretty comfortable rhythm. He started fading pretty hard after the second time through the really tough hill stretch so I caught up and then put in about 5 minutes of really hard work to where I think I got out of sight. I kept the effort up pretty well for the last 20 mins or so of the run so it ended up being about what I'd hoped for today. It would have been nice to not start out so hard as I think I would have been fresher over the second half without having done that, but oh well. Merchant ended up 3rd, about 30 secs behind Brian, which ain't bad for his longest run in three months. Betsy also put together a solid race, coming through in 2:07. All around it was a pretty good day. Slabbaj shout-out to all the racers in Northfield today, hope it's all turning out and Sepe can stay ahead of Digger :) Buya.
AM: 6.9992 pain-free miles. Although I did get this one after misjudging when one light would turn green:
(Window rolls down on landrover) "Why don't you look at the fucking light, you dumbass?"
PM: Came up with the PERFECT response.
April 21
20 (2:09:09) Ice Cream Truck Ext.
Whew. If there's one thing about today, and spring in MN in general, it would be wind. There was more than some out there this morning. I got an early start, since the high is around 75 (I heard 80 on the way down to N'field on the radio...) but the sun was behind some clouds the whole time, and the wind kept things sufficiently cool.
I actually felt terrible for the first 6 or 7 miles, with calves very tight and feeling sluggish. After a couple stretching and de-hydration breaks, though things got a little better. Around 8 miles in I threw in a minute or so surge to try to stop feeling so bad, and it worked. Felt normal for about two miles before I turned into the wind and realized I had upped the effort. So from around 10 miles on in I ran something like MP (or MP effort since I don't actually know how fast I was going). There was a quarter marked out in the arb which I ran during miles 19 and 20, revealing that I was running 5:50 and 5:45 pace respectively. There was no real crash around 1:50 in, and I was starting to feel better during the last couple miles. So the graphs definitley crossed, there was just no really energy-less period. All good news.
Overall a great long run to cap the week. Now it's time to rest for Get In Gear.
Friday: 12.5, what amounts to a long run for me these days. met chizzle at the condizzle, and we ran up along the river to lake, then down along the river to franklin. then up to his place, where I had a brief break for some water and jelly beans, and then I trucked it home. felt pretty good the whole way through. then, later that night, I introduced PBR into my training regimen. I don't know if that decision will help out or not, but I'm guessing no.
Friday PM: couple miles with my brother and his dog who tried to run in front of me and trip me the entire time. Shorter than I had hoped for due to my brother's lame foot. Way warmer than I've been used to, but spring is in full bloom in Portland complete with azaleas, so I can't really complain that much... or at all.
No azaleas. But about an 8-bang, with the workout de jour, a 3x2k, 800 m job in between 'em. 7:57, 7:50, 7:49. Aiming for 6:20s and roughly thereabouts. Philbedar did this shit, too, and hauled me along the last one. Slow cool down and some apple pie, without Warrant or American Pie involved in the least. Churchie got caught up in some complicated things.
We didn't go to Dallas -- think about what they might try to pull on you and me. Just think about it. Hard.
April 22
6.5 (45:59) A&W Ext.
The resting begins. Felt kinda sore, and definintely sluggish today. Ran nice and slow, and started feeling a little better by the end of the run. It's still hot out, though.
Week:
80 Miles, 1 Wkt, 20m Long Run.
Third straight week between 80 and 77. Feeling adjusted to the mileage, but needing to recover from yesterday's 20. I'm especially happy with the 10k workout on Wednesday and the MP part of the long run. We'll take a down week now, and then see what we're doing before New Prague.
April 22: Polish Bakery (former) 6, 47:51. Easy like Sunday morning. Ran as slow as I could. I mean, crap, easy days are supposed to be easy, right? So it was. The good news is that we're still in that part of the year when even if the high temps are going to 80-85, you can wake up early enough to avoid that crap. And by that I mean get your run in, eat breakfast, and get to work right when the joint opens. Harbedar.
Sunday: 10 miles, first half of it with Betsy. Slow n easy. Had to hitch myself over a train coupling on Nicollet Island because there was a big fucking train in my way and it was literally inching along.
Week: 6 days, 52 miles, long of 12. Body feels pretty good.
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