March 11-17
Prepare yourselves for a thrilling post. Five runs (T, R, F, Sa, M), 25min each. Only one yoga class again. Extensive run analysis reveals that I was running about 3.5-3.6 hilly miles. That means I'm going too fast, but at least at these paces increased speed does not seem related to increased pain. Fences:Neighbors::Stretching:Runners. I hope. Slabbaj Shout-Out: To the seven man squad who gave The Company a 4th place finish at The Human Race on Sunday. Less Prestigious Accolades: To Matt Mascioli for deciding not to quit his fantasy baseball league despite his shaky performance at the draft.
Subscribe to:
Post Comments (Atom)
16 comments:
March 16: Warmup, adequate, Human Race performance = inadequate, cooldown adequate. The positive on the day was the 14 total miles. Splits on the race were: 5:18, 5:12, 5:38, 5:30, 5:00. Just stupid. I knew my legs weren't rested enough for that, but aerobically it felt so easy that I decided to push it early. As you can see, my legs punished me for that. Never felt very intense in terms of heartrate etc, but the legs were just heavy. Disappointing, but not unexpected. Good to be back racing again!!!
Week: 100 miles. Post-race conclusion being that I've got a whole lot of rest to pump into the legs over the next five weeks. Bedar.
March 17: AM 2 mi warmup, 3 x 2k w/800 jog recovery at Point Loma, 4 mi cooldown. 6:25, 6:slower, 6:slower. First one I could tell was faster than I ought to be going with the race in my legs. Also didn't get into the hotel until 2am pacific, so can't say there was a lotta bounce in my step. Made it through 3 laps at 76 apiece on the next one, then fell off hard. Bumped back to run with Jahn on the next one and made it through 3 laps in 78 before falling off hard. Still faster than I would have run on my own in the snow of MN.
PM: Easy 5 with Gamble and Sepe along Mission Bay. Lovely.
March 18: AM easy 12 in some canyon--it was gorgeous. Really nice, easy, relaxing run.
PM: Easy 8+ on Mission Beach, some on the sand, some on the concrete, all of it good. Feelin' alright these days.
Bedar.
March 16
10 (1:10) Human Race.
Better than could reasonably be expected. Ran 5:44, 5:29, 5:54, 5:49, 5:09 for 28:07. Considering that this capped a 30 mile week, which was my highest total in 2 months, not bad. Would have like to not be 1:40 behind where I was last year, but as Coach T would say, it's a point of departure. Hopefully I'll be departed from out of shapeness soon.
March 17-18
Off. Busy, Snowy and Lazy.
March 19
7 (46:55) Summit.
Better dirt running on Summit than the river, so stayed basically on the median today. Felt nice to be off concrete.
March 19: AM 2 mile warmup, 6 x 1200 w/ 1min recovery, 2 x 400 & 4 x 200 w/ 200 recovery, 3 mile cooldown. 3:52 w/Felice & Gamble, 3:47 & 3:52 w/Sepe & Q, 3:56, 4:02, 3:56 w/Jahn & Eamon. 73, 73, 33, 32, 32, 31 w/Jahn. Felt alright. 76's felt good on the second one, then we dropped to 75's on the next one and I eased off on the last lap to avoid blowing the entire workout out my ass. Felt good to come back to a 79-80's with a little fatigue in the legs and just keep rolling. Felt much better than Monday.
PM: 5 along Mission Bay w/Sepe. Nice and easy. Gotta love the shakeout.
March 20: AM easy 12 in Balboa Park with the fellahs. Gorgeous day.
PM: Easy 8 along Mission Bay with the fellahs. The mileaj might end up getting a bit higher this week than I was hoping for, but it's feeling good. After this week I'll definitely be dropping the volume for the last four weeks. Booyah. Bedar.
sure you will.
March 21: 10 miles easy from Point Loma, along Sunset Cliffs to the river and back. Nice, easy, smooth run with Sepe. Feelin' great.
March 22: 20, from hotel to Point Loma, up towards Cabrillo National Monument which wasn't open until later that day, then back with some looping around Mission Bay and Sea World. Kept it relaxed on the way out, then picked it up as I was heading back. The last 4 miles I was rolling pretty quick. I hammered until I hit 2:15, then jogged back to the hotel for a total of 2:19:47. It was a good run. Followed by watching the fellahs throw down at Point Loma--those kids are prety good at rarnin' with a lotta miles in their legs. Bedar.
March 23: Easy 5 33:34 along Mission Bay. Had to split to the airport so I just put in a little shakeout. Ended up getting to volunteer my seat in Denver so I got sent to Chicago and put up in the Hilton for the evening and now have 2 roundtrip ticket vouchers to burn. Which is nice.
Week: 107. A tad more than I intended, but the week was low stress enough that it felt pretty chill. I feel good about where I'm at for the race. The plan is to average about 5:40 for the first half which should feel pretty conservative and then gradually increase the effort. Given the uphills in the later stages I have a hunch that increased effort will lead to something approximating even splits. That should put me in the ballpark to go sub-2:30 anyway, which is probably about right.
March 24: Easy 13 1:32:28. Headwinds gusting to 32mph the whole wa--ran from school to my brother's to pick up my car. He was being very sweet and had planned to pick me up last night since he lives near the airport and then have my car all ready to take home, but I got in this morning when he was in school. Oh well. I'd only wanted to go 10 and could have made it that short, but I took the lakes instead, which was much more pleasant.
March 25: AM Diagonal 8 54:54. Nice and easy. Pretty windy out yet, but otherwise nothing special.
PM: A & W 35:59. Also nice and easy, but had to focus on not running too fast. I'm glad that I took today as another easy day, but am definitely feeling pretty antsy to get in something a bit quicker.
March 24
7 (48ish) Hamline.
2 WU, 6x 400, 400 jog rest, 2CD.
Bored on a treadmill. Quarters in approximately 90, 86, 82, 82, 78, 75. The first one I discovered my treadmill didn't go fast enough, and I had to jump ship to the treadmill next to me. The last few I think scared a few people near me. Myself included.
March 25
3 (22:30) Summit.
Yep. Slow.
March 26
8 (59ish) LSCC.
Slow, but good.
March 27
4 (29ish) Summit.
Yep. Slow.
March 26: AM 2 mi up, 2 mi/11:20 @ pace, 8 x 1 min increasingly faster w/30 sec jog recovery, 2 mi/11:20 @ pace, 2 mi down. Felt great. First pace section was on an uphill grade and felt slightly tougher, but the second one was into the wind and I got 40 seconds further. But that was also being warmed up from the meat of the workout. The last 1 min spurt took me about 7 secs further than the first one, with each rep getting me a little further than the one prior. The effort of the last one was getting to be significant, but not terrible--perhaps low 70's? In any case, a good workout.
PM: LSCC, slow and easy.
March 27: AM Diagonal 8 55:38. Legs felt pretty stiff and unhappy. They got over themselves, but weren't thrilled about it.
PM: A & W 36:33. Again felt stiff and a bit sore, but it loosened up earlier and better than the morning. This might be a sign that the legs are starting to notice the drop in mileaj. More likely it's related to poor post-workout refueling yesterday. In any case, it's nice that the slow and crappy feeling recovery runs are taking less time than the reasonably comfortable recovery runs over the same courses were taking for most of the winter. I like that. Bedar.
For Christopher:
http://www.sparknotes.com/writing/style/topic_83.html
Farther: 1. Used with physical distance. 2. Description of Biz as relative to Matt Mascioli.
Ex. 1. I can pee farther than Matt Mascoli. 2. I am his farther.
Further: 1. Used with abstract distance or depth, such as timed intervals. 2. Descriptor of follicle location.
Ex. 1. I could only run further because the distance was being measured in time which is inherently abstract and therefore the use of farther would have been inappropriate. 2. Matt, I didn't know you had further, gross.
In other news. . .
March 28: Luniz 37:25. Legs pretty stiff again and some tightness in my upper back. I blame morning. Gonna try out some pacework at the MDRA 7 Mile tomorrow morning. Bedar.
March 29: 2 mi up, 7 mile "race", 2 mile down. Intention was to run 5:40's for the first couple miles then steadily drop the pace. What happened was: 5:55 (out easy), 5:44, 5:45, 5:44, 6:26 (uphill), 5:26 (downhill), 5:42. Pretty hilly course with the most pronounced lumps in the 5th and 6th miles. Aerobically felt really easy throughout but my legs were still real tight and sore feeling. They just had no intentions of moving faster. I kept noticing myself overstriding as I was trying to accelerate and was just generally struggling to get into a rhythm. Overall I can't really complain, it just would have been nice to have felt better.
March 30: 2 hours, 18ish miles. Really nice run--down Orange to Skyline, then took the trails. Lotta dirt. And snow. Went between ankle deep mud and water and knee deep snow. It was fucking fantastic. Middle hour of the run was on trails, then the last half hour or so was on the roads at a pretty decent clip. Something akin to yesterday's race pace. It was warmer today, and I'd had coffee already. I think those two things also help with running faster. Oh well. Bedar.
Week: About 90, + or - a mile or two, haven't bothered to do the exact math. Now, three weeks of forcing myself to run, like, a lot less. And faster. Bedar.
March 28
6 (40ish) Summit.
Running. Feelin' groovy.
March 29
12 (1:18ish) River.
2+ WU, 3x 2 mile, 90 sec rest, 3+ CD.
Pretty good, all things considered. Trying to go threshold on the intervals, which worked pretty well. Splits reflect the more-than-noticeable wind. Tailwind on the first interval and last mile, headwind on the second interval and first mile of the last one. 11:39 (5:44/5:55), 11:58 (5:59/5:59), 11:37 (5:57/5:40).
Last mile felt the best, and was definitely having to keep the reins on for that part. The running into the wind was much harder, and significantly slower, so that's something to work on.
March 30
4 (30ish) SCRC Run.
If I were Biz, I wouldn't count this run, since today was supposed to be a day off. But I'm not.
Week:
44 miles, 12 LR, 2 wkts.
Maybe it's time to get back on track. For now, at least, there's no snow, which is allowing training to occur at a greater level than previously. Of course, 6-8 inches is expected over the next 24 hours. Fingers crossed that doesn't happen.
Three consecutive weeks of 30+ mileage. A long run of 13+. A good start to some base miles for summer running and a few races.
The last ski of the season, for Keeley and I anyway, this past Sunday. With 3-4 fresh inches of snow groomed into the base it was FANTASTIC!
March 31: Easy 70 mins @ Banning State Park. Still a bunch of snow on the trails, but there were a few spots that were clear and nice. It was also snowing really hard as I was running, so that was fun. Between yesterday and today's forays into the woods, my abs and some parts of my legs are pretty sore, which is good. I think it was a good thing to get a little extra strength work in along with the variation in motion that comes with the screwed up footing and terrain. The difference between this and me pissing and moaning about crappy footing the rest of the winter is that here I have a choice as to what surface to run on and it isn't crappy whether I want it to be or not. For some reason that makes it feel different. Oh well.
April 1: CSED on the A & W loop. Seriously, that's all for the day. That's not even an April Fool's joke. Hopefully the snow will be melted enough by tomorrow to get a workout in. Bedar.
Post a Comment