August 26
8.5mi, LS8+xtra. A beautiful evening, and I felt better than I expected after yesterday's effort. The sun was even with the tops of the buildings downtown, but beaming up and over them through the clouds. Lovely.
Week: 61/6days. Solid week with an encouraging long run/workout. Need to aim for another workout and some more core work in the weeks to come.
August 25
21.5mi, 2:20:15 (6:31/mi): The Miscalibrated 22, w/Biz. Ran up to Washington and down to Minnehaha for just over 8mi of warmup before running the "out" portion of Pat's course. 10mi in aprx 59:50; splits: 6:19, :04, :09, 5:55, 6:01, 5:57, 11:46, 5:52, 5:47. Had a good rythym going but felt a little fatigued by the final tempo mile. Would have been more encouraged if I hadn't been 18mi into a 22mi run and still almost 6mi from home. Fortunately, as we slogged along wondering if running parallell routes would make things shorter, Owen Hanley pulled up to save us what would have been three very painful miles.
August 24
5mi, West Side Five. Legs felt very stiff. Some pains in places I wish I didn't have pains.
August 23
5.5mi, Road to Nowhere. I was angry about something. Now I can't remember what it was. Whatever it was, my Committee on Anger Management decided the best way to handle it would be to run 10mi hard. Splits were something like 6:10, 6:01, stretching break, 7:15, nap. Excuse me.
August 22
12.5mi, Como Relays. 5.5mi WU, 4xMile (5:24, 5:41, 5:40, 5:45), 3mi CD. Teamed with Shaw and placed 9th, only two behind Hooley running 8mi continuous. Not exactly uplifting. Trees are down all over the place, and the new course has more twists, turns and short steep hills. Thought I was late during the warmup so ran it too hard. Then harbored thoughts of catching Hooley during the first mile. Over the final three intervals I just tried to stay relaxed and hold it steady. Felt moderately comfortable. Hard to hold it steady when half your friends are dead already...
August 21
8mi, 56:30. LS8 w/Biz. OK run. Very humid and didn't feel great, but had Biz to drag me through 8.
August 20
Day Off.
Subscribe to:
Post Comments (Atom)
18 comments:
Aug 27 AM : MTPO, still watchless dammit. Felt pretty good, less sore in the back, but still pretty tight. Overall, a decent experience.
Last week was a mere 105, I feel like that's a pretty comfortable volume at this point. As the other obligations decrease I'll hope to increase the intensity of some of those runs. For now, mostly jogging, 'cause I'm a weenie. Bedar.
friday: 8 x snooze slap. did not run.
saturday: 18. 7.5 WU, 4.5 of a rhythm run I aborted, 6 CD. hooley warned me that this would be a beast of a workout. I have to admit I didn't respect it, but it didn't even get to flash its fangs at me. ran 6:42, 6:37, 6:32, 6:30 and 3:14 before deciding to pack it in. was doing the rhythm section on my old HS track, which, much like my soul, was stripped bare at some point during the years since I lorded over my senior conference meet. had been up till 2 the night before and got going at 9:30, it was hot, other assorted excuses here. anyway, 6:30 pace didn't feel quite like 6:30 pace should, I was mentally disengaging, and so I packed it in. kept the remainder of the LR hovering below 7 minute pace until the last mile. some of it quicker than that after I (in a move that should surprise no one that knows me well) wailed my shin into a foot-tall metal pole that was sticking out of the ground in a construction zone I romped through around mile 13.
sunday: 8, a relatively boring rectangle loop that's standard for me when I'm home and running 8. probably about 7:30 pace. hamstring was bitching from about mile 2 in a quite obnoxious fashion. fuck you hambone.
week: 43.5 in 4, 1 wkt, long of 18. good thursday workout, otherwise lousy week. plan was to let the mileage dip, but the aim was to be in the low-60s, not the low-40s.
Aug 27: PM MTPO 1:08:09. Finished up some projects early at work and nobody was around to assign more, so I split for home and picked up a watch on my way. Arrived to find Meeks heading out the door, so I took him for a tour of Nordeast. Quite pleasant. Humid, but not hot, so it's cool. Not cold, but cool nonetheless. Always nice to have a chance to run with a fellah about to head off for preseason. Harbedar.
Had a good rythym (sic) going but felt a little fatigued by the final tempo mile.
dear tom,
that's the point.
love,
hooley
August 25
12.5 (1:25:22)--Tour de Ithaca. One of the top 5 (or should I say bottom 5?) worst runs ever. Very, very humid, even early in the morning. Raised it above a jog only when I ran into the cornell xc team. Can't look bad in front of the competition (or something like that). Last 6 miles definitely felt like a death march.
August 26
19+ (2:06)--Advisor Loop. Miraculous turn around. Had a great long run that took me by the houses of two of my committee members (hence the name). Didn't pay much attention to pace, but had one mile timed at 6:10, so things were moving along.
Week=91 miles with two excellent workouts and good long run. Definitely cannot complain.
August 27
10 (1:10:41)--Game Farm. Nice and easy run on another thankfully cool morning.
Alright, sorry about that. Leg and computer problems have compounded, along with laziness, to prevent me from posting.
Week of Aug. 13-19
75.5 miles, 1 wkt, 14 (failed) LR.
Ran six days, three of which were great. Had a pretty good workout on Wednesday, but then felt some significant tightness in the achilles on Thursday. Same thing that bugged me before New Prague, so I knew better than to try stretching this time. It held together pretty well for a couple days, but I decided to skip out after 14 of the planned 24 on Saturday because it was starting to tighten up. Then I took Sunday off.
Week of Aug. 20-26
57.5 miles, no wkts, 17 LR.
Came back gradually to try to be sure I had taken care of the achilles- a three mile day on Monday, and six on Tuesday. Passed on the wkt this week, partially because of the achilles (which felt fine, but I was being cautious) and partially because of the serious need for a bif. After many hours at the state fair on saturday I tried to run, and was foiled by a strange tightness/pain in my calf just above where my achilles had hurt. Turned around, and it went away within a half-mile, but I stopped after just 2. Then a solid (but hard) LR on Sunday- Ran down to Minnehaha Falls, and then ran the marathon course all the way up to a half-mile past Dale. Picked the right bandanna, too, as there was a huge breast cancer march going on, and I had selected pink.
Back to full steam ahead...
senner,
i nominate mel gibson's run at the end of "gallipoli" for Worst Run Ever. 100% of that run sucked.
in contrast, you ran 12.5mi at 6:50 pace and it was humid. is that really only four notches behind mel?
Aug. 28 AM: 5.5 miles of slow forward motion. .5 miles of dry heaving. Running's hard.
Aug 28: MTPO, 30 secs per mile slower than yesterday. Quite humid. Generally felt alright but the last two nights I've spent an adequate amount of time sleeping, but very little of the sleep has been of the high-quality variety. I think I'll take the afternoon off and eat a snack rather than get in more miles. I'd aspire to nap, but I don't see that one in the cards. Oh well.
So big ups to running all those miles everybody, but there is no upper compared to toasting the heck out of people at a pick up soccer game.
Charles and I joined a Somali and Hmong dominated game in the rain today. I've run maybe 30 miles in the last week, but they've run zero; so all of a sudden I'm Christiano Ronaldo minus the whiney part.
I might join a U intramural squad this fall.
-Martin Luther
ps. I did also run with the Spartans today, although it was the opposite of 6 min pace.
August 27
8.5 (59:18) River.
Yep. Still doin' this run.
August 28
8.5 (57:52) River.
Pretty much all the time.
August 29
13.5 (1:26ish) Ladder Wkt.
On the river. 2+WU (saw ShawB, was cool), 1, 2, 3, 4, 5, 4, 3, 2, 1 min "on" segments with equal rest. This worked out to be about 8.5 based on Pat's mile markers, and took 52:30 or so. Since the final 1 min rest ended at 50:00, I decided to end with the final not-quite-half-mile at what I thought MP was, which was way slower than I had been going on the "on" sections. The first two miles, which were equal parts on and off, were almost exactly 6 minutes each, which leads me to believe I was somewhere in the 5 flat pace range for those "on" sections. Felt pretty good, but this was a hard workout by the end. Definitely feeling it, but good to be moving fast again.
August 20-26
Wow! I have no idea what Chaple is talking about...
Another slow and steady week for me. 40mi. Trying to convince my Wasatch compatriot that he/we DO NOT need to run 20 tomorrow as our final longer jaunt before the 100mi odyssey. It wouldn't be the end of the world, but it might serve us even better to go and sleep at 10,000ft for a couple of days. Fine tuneaj indeed!
yeah, you're kinda close to do another 20 aren't you? i'd go for the alt sleeping option (with a possible addition of 1-2 x beer at altitude, too).
best of luck in your race, Erik. We'll be looking for the low-down on the 9th.
Oooo, a photo! I wasn't sure I was on the right site anymore!
Crap running since leaving Minneapolis--Jessica, Katie, and Matt with his ankle-twisting trail really killed me.
The last week:
Hours of TA training attended: 5
Inane questions from my co-TA: a billion
Having something new to bitch about: priceless
August 30
6 (39:09) River.
Thought it was a day off, but got out of work early, and ended up having time to run before seeing bb king.
August 31
8.5 (58:32) River.
Nice 'n easy.
September 1
23 (2:36:12) Marathon Course.
From Nick's with Tom and Nick. Without Sherman. Ran pretty easy 'til about 12.5, when we hit the river, and then Tom wanted to do some MP. We started out with (I think) the intention of running 10 faster, but cut it off after 5. I'm encouraged after that part, because it felt really smooth and easy. I wasn't itching for more, on account of I was hoping to get 24 on the day, but there was gas left in the tank. Ran 6:12, 6:06, 6:03, 5:59, 5:58. Added on a bit from my apt. to make it 23, and make sure Nick made the right turns.
September 2
8.5 (1:00:24) River.
Easy. Felt surprisingly good, considering yesterday. Quad soreness is apparent, but fading.
Week:
76.5 miles, 1 wkt, 23 LR.
I was aiming for 80 miles, but the six mile day threw a wrench in that. Very happy with the long run, especially after a tough faster workout on Wednesday. Encouraging. Something must be working.
August 27 - September 2
34 miles in 4 runs. A 16mi final cruise through the hills on Thursday afternoon followed by some beach wandering over Labor Day Weekend on San Juan Island. Headed for Salt Lake City tomorrow morning. I'll provide a synopsis of sorts from Wasatach when I get home... IF, I'll say.
August 3
8.5 (59:26) River.
Yep.
August 4
8.5 (59:31) River.
Night run. Worked late, ran later.
August 5
14.5 (1:36ish) Franklin Hills.
4+ WU, 6 hills, 4+ CD.
Upon getting down the hill before the first one, I met Danny Jordan, a 56 year old Molar Miler, also doing hill work. We chatted, and then I started and he warmed up. He then joined me for numbers 4-6. He was a little behind on the reps, but made the jog down more pleasant. Also kept me from trying to do too much, which I somtimes do on this workout. Felt very smooth and relaxed the whole time. It was hot, and I felt like I had two more, but didn't need them, so I stopped after 6. 2:41, 2:41, 2:42, 2:42, 2:40. 2:39. Nice, easy-ish workout.
Post a Comment