well, i got out the door yesterday, but it was a rough one. ~3.5 miles, going on time, only. multiple stomach cramps and a super-tight hamstring. need to stretch it more and maybe start icing it. i think i over-did some lunges a couple of weeks ago and then did the steeple over the weekend. shouldn't be a big things if i start taking care of it.
today: much better 5 miler with the team, easy. felt much better, though hammy is still tight.
Thursday, March 31, 2011
suburban...
same as Suburbia, except you come back on prarie instead of going up behind the golf course on spring creek - 4 mi. @ approx. 6:15 pace.
it felt a little fast, but i figured i was just tired from yesterday. turns out it was a little fast...
it felt a little fast, but i figured i was just tired from yesterday. turns out it was a little fast...
Wednesday, March 30, 2011
cemetery hills...
1 mi. warm-up
6 x cemetery hills (north hill)
2.25 mi. cool-down
6.25 mi total
hills were fine but they killed me. i was thinking 6-8, but went for just 6, with ample recovery... i guess it is a starting point...
6 x cemetery hills (north hill)
2.25 mi. cool-down
6.25 mi total
hills were fine but they killed me. i was thinking 6-8, but went for just 6, with ample recovery... i guess it is a starting point...
bad break
well, spring break trip was fun, but not very good for training it turned out. also, i can't remember what happened or the exact distances from most of those days...so it's very approximate.
monday: i think i went for a run, but i really can't remember doing it... if i did, probably 4.5 or 6
tuesday: no run, traveling
wednesday: no run
thursday: easy 4-5 from the track at sdsu, exploring hilly neighborhoods nearby
friday: can't remember... kind of think i didn't run
saturday: 10.5 mile hilly long run with alison smyth. very great run in pt. loma
sunday: no run, but did walk all over the HILLY s.d. zoo
total: 20? maybe?
monday: 4ish, investigating a location for alison to run hills - did a few of them to try it out
tuesday: 6 mile hilly run at torrey pines reserve
wednesday: can't remember...but i think i didn't run...or i did a little bit and then did hurdle drills
thursday: 5 mile easy run
friday: 3 mile pre-meet
saturday: 5 miles total including a 3k steeple! decided at the last minute to jump in and race a steeple, with a modest goal of breaking 12 minutes. ended up running 11:57 and placing 3rd despite feeling like i was going to vomit for most of the race. :)
sunday: day off, traveling
total: 23?
since then, i have had a bad week so far, running-wise. no runs on monday or tuesday, but i'm still hopeful for today post-practice. i need to get back on track because this was supposed to be a 46 mile week, running every day. the plan is to make this week lower, and get back on the schedule next week.
monday: i think i went for a run, but i really can't remember doing it... if i did, probably 4.5 or 6
tuesday: no run, traveling
wednesday: no run
thursday: easy 4-5 from the track at sdsu, exploring hilly neighborhoods nearby
friday: can't remember... kind of think i didn't run
saturday: 10.5 mile hilly long run with alison smyth. very great run in pt. loma
sunday: no run, but did walk all over the HILLY s.d. zoo
total: 20? maybe?
monday: 4ish, investigating a location for alison to run hills - did a few of them to try it out
tuesday: 6 mile hilly run at torrey pines reserve
wednesday: can't remember...but i think i didn't run...or i did a little bit and then did hurdle drills
thursday: 5 mile easy run
friday: 3 mile pre-meet
saturday: 5 miles total including a 3k steeple! decided at the last minute to jump in and race a steeple, with a modest goal of breaking 12 minutes. ended up running 11:57 and placing 3rd despite feeling like i was going to vomit for most of the race. :)
sunday: day off, traveling
total: 23?
since then, i have had a bad week so far, running-wise. no runs on monday or tuesday, but i'm still hopeful for today post-practice. i need to get back on track because this was supposed to be a 46 mile week, running every day. the plan is to make this week lower, and get back on the schedule next week.
Tuesday, March 29, 2011
spring breeeeeeeeaaaaaaaaaaak...
tuesday: off
wednesday: track workout with alison smyth and taylor ffitch: 3 x 1200m @ their threshold - 6 mi. total
thursday: off
friday: 4 mi.
saturday: 4.5 mi.
sunday: off - 14.5-ish mi. for the week... nice to be outside (and healthy) again!
monday: track workout with alison smyth: 2 x 600m, 3 x 400m, 4 x 300m, 6 x 200m - 8 mi. total
tuesday: 4.5 mi. easy
wednesday: 6 x 800m @ (2:37 / 2:42 / 2:42 / 2:43 / 2:44 / 2:44), 4 x 200m @ 29-31 sec - 6 mi. total
thursday: 5 mi. easy on naval base
friday: off
saturday: 6 mi. @ 7:00-7:10 with charlie gamble! awesome.
sunday: off - 29.5 mi. for the week! felt great!
monday: 4.5 mi. @ 6:30-ish
wednesday: track workout with alison smyth and taylor ffitch: 3 x 1200m @ their threshold - 6 mi. total
thursday: off
friday: 4 mi.
saturday: 4.5 mi.
sunday: off - 14.5-ish mi. for the week... nice to be outside (and healthy) again!
monday: track workout with alison smyth: 2 x 600m, 3 x 400m, 4 x 300m, 6 x 200m - 8 mi. total
tuesday: 4.5 mi. easy
wednesday: 6 x 800m @ (2:37 / 2:42 / 2:42 / 2:43 / 2:44 / 2:44), 4 x 200m @ 29-31 sec - 6 mi. total
thursday: 5 mi. easy on naval base
friday: off
saturday: 6 mi. @ 7:00-7:10 with charlie gamble! awesome.
sunday: off - 29.5 mi. for the week! felt great!
monday: 4.5 mi. @ 6:30-ish
Monday, March 14, 2011
A few things...
1. Steve - did you change the font on the top?
2. Sorry Nathan hasn't been posting. He's a slacker and has also been traveling a lot. But he has been running some.
3. You guys always seem to know how far/fast you went. How are you figuring that out, out of curiosity? Do you map it then just do the math with the time you have on your watch?
Sunday, March 13, 2011
week 3 done
finished the week with an "easy" 4.5 that turned out to be just under 7:30 pace. I have a feeling that with spring break trip coming up this week and more time traveling, I may pay for doing so much a little on the quick side this week, but hopefully it will be okay.
total this week: 32 miles
total this week: 32 miles
Saturday, March 12, 2011
whew.
nationals, check. wednesday ended up being a day off...just a few too many things to get done. thursday - an easy 4.5ish
friday - easy 5
saturday - easyish 9. this turned out to be an awesome run and also my first shirtless run of the year. i thought my legs felt crappy, but they were moving at a fairly good clip and i ended up averaging 7:20 pace, but the second half was definitely quicker than the first.
also, it didn't hurt that simone ran great in the 5k.
friday - easy 5
saturday - easyish 9. this turned out to be an awesome run and also my first shirtless run of the year. i thought my legs felt crappy, but they were moving at a fairly good clip and i ended up averaging 7:20 pace, but the second half was definitely quicker than the first.
also, it didn't hurt that simone ran great in the 5k.
Tuesday, March 8, 2011
the new workout plan
is apparently to do dungeons approximately every other day.
today i got roped into doing 18 of them with one of our freshmen who is coming out for outdoor after swimming in the winter. we were easing her back into running. :)
32.9, 33.2, 31.0, 32.5, 31.0, 32.5, 32.0, 31.5, 31.8, 32.3, 32.8, 33.0, 31.9, 31.6, 31.0, 31.5, 31.3
probably about 4 miles total for the day.
today i got roped into doing 18 of them with one of our freshmen who is coming out for outdoor after swimming in the winter. we were easing her back into running. :)
32.9, 33.2, 31.0, 32.5, 31.0, 32.5, 32.0, 31.5, 31.8, 32.3, 32.8, 33.0, 31.9, 31.6, 31.0, 31.5, 31.3
probably about 4 miles total for the day.
Monday, March 7, 2011
easy-peasy
today was a short, easy, slow 5 miles with the team. felt pretty good - not much else to report.
quarters...
6 mi. total:
1.25 mi. warm-up
8 x .25 mi. @ 75s (last one @ 70s)
.25 mi. recovery between
1 mi. cool-down
good start!
1.25 mi. warm-up
8 x .25 mi. @ 75s (last one @ 70s)
.25 mi. recovery between
1 mi. cool-down
good start!
Sunday, March 6, 2011
week 2 - check!
Friday I did the suburbia 4.5 mile run from the house before we left for MIAC. Saturday was a little too crazy between dropping off things to go on the bus and leaving a little later, so that became my day off. Today was the long run and I almost wimped out, but Steve bribed me with pizza and inception, so i got out the door. I was glad I did - 8 miles in about 7:30 pace.
31 miles for the week - one more than planned!
31 miles for the week - one more than planned!
catching up...
sat: off for miac indoor.
sun: 5 mi. pretty easy, but i brought the second half down gradually before cooling down:
1.5 mi. @ 7:00
1 mi. @ 6:50
1 mi. @ 6:40
.5 mi. @ 6:30
.25 mi. @ 6:15
.25 mi. @ 6:00
.5 mi. @ 6:45
25.5 total for the week! so far so good with the latest iteration of me-getting-back-into-some-semblance-of-shape...
sun: 5 mi. pretty easy, but i brought the second half down gradually before cooling down:
1.5 mi. @ 7:00
1 mi. @ 6:50
1 mi. @ 6:40
.5 mi. @ 6:30
.25 mi. @ 6:15
.25 mi. @ 6:00
.5 mi. @ 6:45
25.5 total for the week! so far so good with the latest iteration of me-getting-back-into-some-semblance-of-shape...
Saturday, March 5, 2011
on thursday, i started my new swimming class, which was 45 minutes. after that, i forced myself to get on the treadmill and do the 7 mile tempo run that was in my schedule. i only did a very wimpy .5 mile warmup and .5 mile cooldown. 2 days later, i am on the couch totally sick. what did i do to myself???
seriously, the workout felt pretty good, just a little tiring. glad i got it done.
Friday, March 4, 2011
long run...
th: off
fri: long run - 6 mi. (3 mi. @ 7:00-ish / 2 mi. @ 6:30 / 1 mi. @ 7:00-ish)
today was the best i have felt all week! great run, an my longest yet...
fri: long run - 6 mi. (3 mi. @ 7:00-ish / 2 mi. @ 6:30 / 1 mi. @ 7:00-ish)
today was the best i have felt all week! great run, an my longest yet...
Thursday, March 3, 2011
more dungeons
this week has been a little dungeon-heavy, but that's just the way it has worked out. today, keren and i did 24 at around 31. i felt like i could have kept going, without any trouble, so i probably wasn't going hard enough. i think that next time, we'll shoot for having all of them under 31, but not under 30.
31.2, 31.9, 30.6, 31.2, 31.5, 30.4, 30.3, 30.6, 31.4, 31.2, 30.8, 30.8, 30.6, 30.5, 31.2, 31.5, 30.4, 30.8, 30.4, 30.9, 30.6, 30.6, 31.1, 31.0 for an average of just under 31 (30.9)
longer than normal warm-up and cool-down meant 6 miles for the day. hoping to get out the door tomorrow and sat mornings so that sunday can be the day off!
31.2, 31.9, 30.6, 31.2, 31.5, 30.4, 30.3, 30.6, 31.4, 31.2, 30.8, 30.8, 30.6, 30.5, 31.2, 31.5, 30.4, 30.8, 30.4, 30.9, 30.6, 30.6, 31.1, 31.0 for an average of just under 31 (30.9)
longer than normal warm-up and cool-down meant 6 miles for the day. hoping to get out the door tomorrow and sat mornings so that sunday can be the day off!
got out the door
yesterday i almost skipped my run, but steve pushed me out the door and i was glad he did. i ended up just going for an easy run just shy of 4. Should balance out the 4.35 or whatever it was that i did earlier this week. I didn't feel especially wonderful, which has been a recurring theme this week, but i also haven't been especially careful about my eating and hydration pre-run, so it seems like it's probably in my control.
Wednesday, March 2, 2011
mysteriously disappointing...
5 mi. total on the workout today.
1 mi. warm-up
2 mi. @ 6:00
2 mi. @ 6:50-6:45
i was planning to do 2-3 mi. @ 6:00 pace, but it was pretty intense doing 2, so i just cut it off there. it was a little disappointing, but i don't really know why... i am wondering if i was just expecting too much this soon...
1 mi. warm-up
2 mi. @ 6:00
2 mi. @ 6:50-6:45
i was planning to do 2-3 mi. @ 6:00 pace, but it was pretty intense doing 2, so i just cut it off there. it was a little disappointing, but i don't really know why... i am wondering if i was just expecting too much this soon...
Tuesday, March 1, 2011
running with the team
today i did dungeons with a couple of women on the team - one who is racing this weekend and did 10 and one who is coming off a crazy sickness-induced anemia who did 20. we were in lane 6, so they were actually 171m... take that for whatever it is worth. here were the splits:
33.6, 35.5, 34.95, 35.26, 34.93, 34.3, 34.1, 35.0, 35.1, 35.0, 34.5, 35.0, 34.9, 35.5, 35.3, 35.6, 35.1, 35.0, 35.0, 34.5
it was really consistent, which was great. it didn't feel exceptionally hard, which was also great - not that dungeons should ever feel super-hard.
total of 4.5 miles for the day
also, my luck at getting into races by lottery sucks...no garry bjorklund half marathon for me. :(
33.6, 35.5, 34.95, 35.26, 34.93, 34.3, 34.1, 35.0, 35.1, 35.0, 34.5, 35.0, 34.9, 35.5, 35.3, 35.6, 35.1, 35.0, 35.0, 34.5
it was really consistent, which was great. it didn't feel exceptionally hard, which was also great - not that dungeons should ever feel super-hard.
total of 4.5 miles for the day
also, my luck at getting into races by lottery sucks...no garry bjorklund half marathon for me. :(
easy day?
today was an easy day, so just just did 4 mi. @ about 7:00 pace, but somehow it felt harder than that...
bummer.
bummer.
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