The big mistake today was waiting so long to get out the door. The lunchtime run meant I was battling 80 degree temperatures for a faster-paced effort. That's not a recipe for success.
The plan was three mile intervals with a three minute rest between. Between the heat and my lack of speed work I got two of them and that was about all I could manage. The first was in 6:51 and the second at 7:07. Not stellar by any means.
But it's reasonably early in training so there's certainly room for improvement and time to accomplish it. I'll try and get out next week when its a bit cooler and get that third mile if nothing else.
Hour: 1:00 p.m.
Surface: dirt read moremonday, february 20, 2012
Track Work
Distance: 4.26 miles
Time: 29:08
Comments: This was a lot of short distances at high speed. When I say I hate speed work, this is why. It simply hurts like hell to do. But before I complain too much I have to note that it's lot easier to do this on cooler days like today than later in the summer when the temperatures are in the triple digits.
I've gone back through some of the literature lately looking for things I can work on without putting too much pressure on myself. Sometimes we get so hung up on pace and speed we forget there are so many little elements to running that, if you work on them, will deliver those down the line.
The thing I've decided to work on is turnover. Trying to keep my steps as quick and consistent as possible -- just varying the length of the stride as necessary. Dean had us do a pair of 400s to warm up for the workout with the caveat they had to be as close to the same time as possible. Instead of focusing on my speed I simply tried to replicate the turnover of my steps and, waddaya know, I nailed it. read moremonday, august 08, 2011
Track Work
Distance: 5:45 miles
Time: 46:11
Comments: The post-long-run rest day was filled with a long car ride back to Oregon. This was good in that I was off my feet but not-so-good in that I spent hours sitting in one position. Waking up today I could tell I was still not back to full speed but not so bad skipping the workout would be necessary.
The cool overcast weather arrived in Oregon so the conditions of the run couldn't have been better. There were a couple of moms out on the track power walking with strollers but they were real nice and kept to the outside lanes while I did my workout. read moretuesday, august 02, 2011
Track Work
Distance: 5:32 miles
Time: 44:21
Comments: The ride to Eugene left me pretty sore yesterday afternoon but I felt pretty good this morning. Since I knew it would be far cooler this track workout than my last one, I waited till mid-morning to go out and get after it - when there would be a bit of heat and sun to contend with.
There was nobody at the middle school track except for the guy mowing the grass. Which was a nice change from the cacophony that sometimes accompanies the workouts in Arizona.
I planned on putting in 14 laps with one minute rest - a bump up of two from the last speed workout like this. With temperatures more than 30 degrees cooler I figured I could handle it. read moretuesday, july 26, 2011
Track Work
Distance: 4:67 miles
Time: 41:00
Comments: The "long" run on Saturday was a little rougher on my legs than I expected. I was pretty sore most of yesterday and still felt it a bit this morning. I think it was more the concrete surface than the exertion but either way it was more than I expected.
With my trip to Oregon hopefully gaining me better running weather, this week will be something of a baseline - an effort to see what I can get in here under these conditions and then gauging next week by that. So rather than anything fancy, it was just a heap of 400s at 5K with a minute rest for this evening. read moremonday, july 11, 2011
Track Work
Distance: 4:21 miles
Time: 33:48
Comments: Not sure what hit me but I was out of it the last three days. I was feeling guilty about cutting the speed/strength effort short on Thursday but felt worse every day after that. Zero miles.
I felt a lot better this morning and that continued right up till I got to the track. Went over the situation with Coach Dean and we decided to do a short fast workout, adding laps at the end of it depending on how I felt.
The start was three 800s run at 5K pace then fast for the last 200m. I did this backwards on the first one, rolling in at 1:30 for the first lap and 1:35 for the second. After that I screwed up the Garmin and just guestimated my pace for the second 800m. I was trying to hold back a touch on the first lap, hold steady the next 200m and then pour it on for the end. That was pretty close to what I did on the third 800m. read moremonday, june 20, 2011
Track Work
Distance: 4:39 miles
Time: 34:05
Comments: The workout today involved a number of longer speed distances, 600s and 400s, so I decided to go with that rather than another round with the speed/strength. Going to four days a week will put enough stress on my legs, two exhausting workouts like that might not be the wisest idea at this point in the training.
Rob had us doing a goofy workout. It started with a 5K pace 400. Three minutes rest. Then a 600m at 5K, one minute rest, 400m at mile pace, 30 second rest, a 300m at mile pace, 30 secs another 300m and done. Rest three minutes. Go back to the 600 and do the whole series again. Rest seven minutes and do one last 400m flat out. read morethursday, may 26, 2011
Speed Work
Distance: 4.02 miles
Time: 31:54
Comments: The hope had been to do a 20-minute easy run or something between the RXRunning workouts this week but it didn't happen. DOMS and work weirdness conspired against me. Truth to tell, I didn't battle 'em too hard. The key this week is taking it easy and not doing anything stupid.
With the graduation ceremonies at the track, we headed for the canal. Coach Dean prescribed pick ups for me; one minute bursts of speed every half mile for four miles. As for speed, we were aiming for 5K pace but willing to settle for whatever we could get.
The run started off pretty good but, again, the absolute lack of conditioning made it a sloppy slog. I picked up my pace for the pick up portion but it wasn't anything in the ballpark of my 5K speed. read moremonday, february 07, 2011
Track Work
Distance: 6.31 miles
Time: 1:01:15
Comments: I had a few beers during the game and added a couple more after I got home. As a result, I was pretty dehydrated this morning. It got better as the day progressed but I was a little worried about the workout given how dry it's been here.
The workout was the same as last Monday, 16 X 400 meters at 5K pace with a minute rest. Rob decided to join in for a dozen of 'em as he's recovered from his injury and getting back into training. The goal was 5K pace but I was actually shooting for 1:30, a little closer to true mile pace. read morethursday, january 27, 2011
Speed Work
Distance: 5 miles
Time: 35:33
Comments: The schedule called for five mile repeats at 5K and 10K paces. I got to the track on time to find a soccer game in progress and that we had moved the run to the canal. Which kind of blew my hopes of dialing into the pace by the 400 lap targets out the water.
I got my warm up in and happened to catch Rob on the rest between one of his efforts. He gave me a ballpark for my target times which, as I suspected, was a bit fast for me. But only by five or ten seconds.
Still, my performance was anything but consistent. I did the "out" miles faster than the "return" ones but only the fastest of both came close to my actual race paces. I also struggled a bit due to uneven pacing -- pushing too hard at the start or middle and having to try and hold it together at the end. read morewednesday, november 10, 2010
Track Work
Distance: 5.93 miles
Time: 41:46
Comments: Yesterday I went by the University of Alabama's Sam Bailey Track and Field Stadium to see if it was accessible to run on during the day. I spoke with one of the coaches who said that would be no problem as long as I did it around the team's workouts.
So this morning I got on my bike and headed down there to get my first track workout in for quite awhile. Doing the first warm-up lap I noticed something pretty intimidating/inspiring about the facility. It's right by Alabama football's outdoor practice field and Coach Bryant's tower is in clear view. Slacking off is not an option.
There were just a few runners out there when I arrived. A couple of guys were working on hurdles, a distance runner getting laps and a coach out with a high school kid. A very nice running environment. read moremonday, march 15, 2010
Running Log/Track Work
Distance: 5:41 miles
Time: 52:24
Comments:I was supposed to be somewhere over South America this evening but a snowstorm in the Northeast intervened. My connection to Houston was an hour late and I really didn't want to take a chance on a 15-minute layover for the only flight out to Peru. So I leave tomorrow and ran tonight.
That means I got to do the planned time trial after all. I wasn't really nervous about it but I was pretty unsure of how I was going to do. I feel strong enough but I've not done anything like that distance on the track since October.
Turns out I was woefully unprepared. I turned in a pathetic 6:24 - the worst time for one of these since I started doing them again. I averaged 1:36 per lap, about what I've been doing during the speed/strength workouts. Horrible. read morethursday, march 04, 2010
Running Log/Track Work
Distance: 4:33 miles
Time: 56:03
Comments: Been slacking on the core work during the week and got to the track late tonight as well. On the plus side, I felt completely rested and recovered for this workout, which is a nice change. That didn't mean it was going to be at all pleasant, of course.
Speed strength was still the featured item on the menu but I wasn't sure how much coach would be wanting me to do. He said we'd want to be doing the workout "comfortably" before jacking it up to 10 sets. So we talked it over a bit and he decided to play it safe and have me repeat the same ole eight sets but with two 800s like I did on Monday.
Given that, I really wanted to keep my 400s down in the range I had been running them before. I pushed the first two pretty hard to get the times in the low 1:30s but then tried to keep the 800 a consistent effort. I was shooting for a 3:10 but came in five seconds slow. read moremonday, march 01, 2010
Running Log/Track Work
Distance: 5:41 miles
Time: 1:07:05
Comments: And the day I wake up and feel pretty good physically turns out to be a complete turd in every other respect. This day has been one of the must irksome, frustrating and fury inducing that I've had in quite awhile. Needless to say, my mindset wasn't the best when I got to the track.
But the legs felt good and I didn't have the apprehension that sets in sometimes when I don't know how good an effort I'll be able to put in. Since I was still struggling last time on the track we kept the reps the same but made one of the running segments an 800.
Despite feeling strong, I didn't seem to have a lot of speed in my legs. My first effort was a bit slower than I expected so I pushed it a bit on the second one. Then I threw in the 800 and things got rough. I hit the time I was aiming for but lordy it wasn't much fun. read morethursday, february 25, 2010
Running Log/Track Work
Distance: 3:78 miles
Time: 52:27
Comments: Even though yesterday was an off day and I didn't run a step or do a single sit-up I felt completely wrecked all day today.
I woke up groggy and stayed that way for several hours. Physically I was a step behind and felt like I was drained for energy. Sort of like the day after a 20-miler but without the muscle soreness.
So I was a bit apprehensive hitting the track tonight. I talked it over with Dean and he was as much at a loss as I have been. But, we agreed, the absence of hip pain is a good sign.
So the workout remained the same, eight speed/strength sets. Adding the final two will wait till I can get through this workout without all the struggle and drama. read moremonday, february 22, 2010
Running Log/Track Work
Distance: 3:73 miles
Time: 51:47
Comments: The rain that started an hour after my run on Saturday kept up all weekend and was still doing its thing when I headed out to the track. The inclement weather seemed to scare off everyone but Rob and I.
Honestly, I was less worried about the rain, at worst it would be intermittent, but the wind during the day got pretty intimidating. The temperature was a bit chillier than I've been used to as well.
I started off the speed strength with a pair of good efforts then it started drizzling and things got miserable. The one upside was the sunset and the humidity produced a pretty impressive rainbow for us to run under. read morethursday, february 18, 2010
Running Log/Track Work
Distance: 4:88 miles
Time: 1:05:54
Comments: As well as the trail run on Saturday went, it wasn't without a price. I developed some massive blisters from the effort.
I've dealt with blisters before but these were different. Instead of being on the side of the ball of my foot they were right underneath, and the one on the right foot was pretty big.
I didn't think it was much of a big deal until the next day when I served as the support crew for Rob and Lacen's BQ attempt at the IMS Arizona Marathon. By the end of the race I could barely walk (or swallow after accidentally garroting myself with my sweater).
I spent the next two days regularly soaking in salt water and stepping around very gingerly. I decided to nix the track workout on Monday not because running would have hurt - but because it was bad enough I would have been overcompensating and likely to do some real damage. read morethursday, february 11, 2010
Running Log/Track Work
Distance: 3:89 miles
Time: 55:54
Comments: The goal pace run on Tuesday was rougher than I expected and my right hip was somewhat uncomfortable afterward. I skipped core work yesterday due to weirdness so wanted to get a good workout in this evening.
The hip was not happy in the warm up although it wasn't into complete stabby mode or anything. Dean and I talked it over and decided to do a warm-up 400 in order to get it ready for the tougher strength work.
At the end of the 400 - which I did overfast as usual - it was clearly not happy but I figured I was going to pay for it anyway, I might as well get the whole workout in.
The goal was eight speed strength sets. By number two I knew I was screwed. I pretty much just did whatever I could to hold it together and get through the workout. It was not pleasant. read morethursday, february 04, 2010
Running Log/Track Work
Distance: 4:17 miles
Time: 50:19
Comments: I've kept to the plan this week. Core work on Tuesay, off Wednesday and back at Corona del Sol tonight for another bout of speed/strength. I've been pretty sore the past few days but nothing in the hip like before.
In fact, I caught myself wincing out of reflex when I started the warmup mile and was kind of shocked to have not the slightest bit of resistance or discomfort as I pushed through the stride.
Last week's effort was sort of all over the place timewise so I wanted to have a much more consistent effort. I also wanted to put in eight of the sets if at all possible. I managed the former but decided to hold off on the latter.
My sets were pretty intense. I started the 400s shooting for a brisk but not overfast pace and ended up pushing it to finish. While I may not have been overjoyed in the exertion it required, I was very much encouraged I kept all them within a four-second window. read moremonday, february 01, 2010
Running Log/Track Work
Distance: 4:17 miles
Time: 50:19
Comments: Speed strength workout. Been awhile.
I started off with a very hesitant at first warm up mile. To my almost inexpressible relief, there was no pain or discomfort whatsoever. Yet, anyway.
AS usual, the workout was to run a 400 in or around 5K time then go immediately to a regimen of sit ups, push ups, squat thrusts and leg squats (ten each). Lather, rinse, repeat.
Dean tweaked the speed strength effort to include a bout of stadium stairs instead of the squads. The idea is to focus on building power from the very start. The target number of laps was six but I was hoping to shoot for eight. I was overly optimistic. read moremonday, january 11, 2010
Running Log/Track Work
Distance: 5:05 miles
Time: 46:32
Comments:The run on the concrete last week seemed to really mess me up. I was pretty sore right afterward and for several days on as well. I spoke with coach and he thought it was likely a mix of both the surface and the intensity. Things didn't bode well for this evening either. I felt pretty yukky today for some reason. Not sick or injured or anything, just tired and drained. Very BLAH.
The workout was a full ladder starting at 100 meters and increasing to 600 meters before going back down - a collection of relatively short but very intense efforts. Coach wanted me hitting at least mile pace for the shorter distances and no worse than 5K for the longer ones. The break between each effort was to be no longer than the time of the preceding run. read moremonday, january 04, 2010
Running Log/Track Work
Distance: 6:74 miles
Time: 46:43
Comments:The New Year's Eve workout didn't happen and so its been a week since I've been out running. As a result I was a little apprehensive heading to the track tonight but didn't feel physically bad in any way.
And I was very happily surprised to start my warm up and have no discomfort in the left hip to speak of. I took the first step gingerly as I've gotten in the habit of doing but pushed through it with no resistance whatsoever. Maybe the week off was a good idea.
Coach had some of the other runners doing a speed/strength effort but I really wanted to get more of my shorter and faster work in. I think I've made some progress and I want to build on that.
The solution was a Ladder workout, or to be more precise, half of a Ladder workout. Six laps at 10K pace, four laps at 5K pace, two laps at 5K pace or better and one lap with whatever was left. No full recovery between any of them. read moremonday, december 28, 2009
Running Log/Track Work
Distance: 4:33 miles
Time: 33:53
Comments: The three-day layoff proved to be a bit of a double-edge sword. I felt completely recovered in terms of strength and energy but my muscles were still unhappy.
My quads were brutally sore the two days after the last track effort and I wasn't exactly perky yesterday as well. I approached it like I would during my distance training - by staying off my feet - but that wasn't the correct answer.
Arriving at the track my warmup lap was a bit of a challenge. My quads were excruciatingly stiff and it took three laps to be running anywhere close to normal. The upshot is it was clearly stiffness, not any type of sharp sensations that would indicate actual injury.
The menu for the evening was a 1200m run with the first lap at 10K pace, the second at 5K pace and the last at mile pace. Then three 300m at hard effort with 100m jog between. read morethursday, december 24, 2009
Running Log/Track Work
Distance: 3.98 miles
Time: 30:17
Comments: My first time running in a week and a pretty major re-adjustment to my training. The schedule called for a 16-miler last Saturday and not only was I busy and unmotivated, my hip wasn't cooperating either.
I finally got out the door on Tuesday but got started and immediately stopped since the hip pain had me limping grievously from the get go. That about tore it for me; what's the use of putting in these workouts when they are only serving to cripple me? This race ain't that important.
It is important, of course, but to achieve my goal means pushing myself harder over these last seven weeks - more distance, more intensity, more workouts. That can only result in wiping me completely out with no assurance I'll make my BQ goal or injuring myself for real. read morethursday, december 17, 2009
Running Log/Track Work
Distance: 6.17 miles
Time: 43:12
Comments: After my "recovery run" on Monday I was pretty much shot until today. Just physically run out and not a happy camper at all. So while I felt a lot better when I showed up at the track, I was also a bit apprehensive. Coach Dean decided to take a conservative approach to the workout and play it by ear.
So instead of "mile" repeats we sliced the first one into "half mile" repeats to see how my legs/hip responded. The first one was kind of uneven and odd and the second one only slightly less so. But the hip didn't come flaring up and my legs didn't feel like they were ready to give way. So I took a stab at the mile and it didn't completely suck. read morethursday, december 10, 2009
Running Log/Track Work
Distance: 6:17 miles
Time: 42:53
Comments: Deadlines kept me from hitting the road yesterday and I really wasn't into this workout either. Not avoiding it, like sometimes you feel, but just not excited about it either. Kind of odd.
Since the marathon in Tucson is this week hardly anyone was at the track. And half of those that were weren't running. Coach ordered up mile repeats just like last week which I was less than thrilled to hear about but ces't la vie.
This ended up being kind of an odd run. Because I pretty much did it solo (and in the dark, of course) I had no benchmark to measure my effort by. So I concentrated on consistency and keeping under the rough target times for each lap. read morethursday, december 03, 2009
Running Log/Track Work
Distance: 6:14 miles
Time: 42:50
Comments: After feeling shellacked for pretty much the last three days I took yesterday off and hoped I could recover enough for a good workout tonight. So I got out to the pitch-dark track and began braving the chilly weather with a hopeful mindset but not exactly confident.
Coach Dean dialed up mile repeats. Five miles with three minute breaks in between; alternating 10K pace and 5K pace between them. This is a pretty long an intensive workout for the track and I was a bit worried about my ability to complete the whole thing.
read moremonday, november 30, 2009
Running Log/Track Work
Distance: 4.01 miles
Time: 48:22
Comments: Another pathetic weekend off my training. As a result, I expected this to be a rough go and it certainly was.
Coach Dean brought us back to speed/strength work. Ten sets of 400 meters run at 5K pace then push ups, sit ups, squats and squat thrusts. My lack of focus came home to roost pretty quick.
I started out OK enough but that's pretty normal for these. By the third one I was doubtful if I could get all ten done. By the end of the fourth - a full mile running - my pace slowed considerably and my strength work became very sloppy. read moremonday, november 23, 2009
Running Log/Track Work
Distance: 4.62 miles
Time: 43:34
Comments: I skipped my long run this weekend and, as a result, am intent on having a complete week of work this week. That started at the track tonight when Coach gave us a surprisingly short speed workout. This one was three sets of six 150m runs at 800 pace or so. Or, to put it differently, the goal was to run 150 meters in about half-a-minute, rest 15 seconds and do another. Six of those and we got a walk around the track to fully recover for the next set.
The first set felt pretty good and I tried to keep the effort constant rather than overly fast. By the end of the fourth one it became clear starting ahead of the group and not getting caught in the pack was the easiest way to do these. read morethursday, november 19, 2009
Running Log/Track Work
Distance: 4.73 miles
Time: 35:40
Comments: I ended up taking another two days off for a variety of reasons. Some of those were valid but I'd have to say a degree of... not laziness but adversity to the effort had more to do with it than I'm comfortable admitting.
Needless to say I was somewhat apprehensive about how I would perform on the track tonight. And that concern wasn't completely misplaced.
I felt pretty good in the warmup and wasn't overly alarmed at the workout coach prescribed: three miles; first one at marathon pace, second one at 10K pace and the last one flat out. So, for me that meant I needed to get a 400 pace of about 1:48 for the first four, 1:40 for the second four and hope for the best after that. read moremonday, november 16, 2009
Running Log/Track Work
Distance: 5.28 miles
Time: 41:10
Comments: This workout turned out to be a bit of a barometer for where I stand in terms of conditioning. As a result there are lots of numbers and nifty graphs to follow.
It was another dark night at the track since the field lights weren't on. A minor hassle since it also means we don't have to dodge the band kids and their equipment. In terms of the workout, it led Coach to opt for a less technical approach that would have relied on pacing (and monitoring our watches).
Given my layoff I got the shortened version of the workout but the goal was to stick with the rest of the group as closely as possible for it. This would be a two-mile (3200 meters) at 10K pace followed by a complete recovery and then a one-mile (1600 meters) at 5K pace. read morethursday, november 12, 2009
Running Log/Track Work
Distance: 5.87 miles
Time: 50:24
Comments: While my first week back in training has gone rather well the fact I am sore as hell is undeniable. So Coach wanted me doing another "ramp up" effort tonight rather than a bona fide, all out track effort.
This was my first time at the track with the light off. Some of the guys have been using headlamps but running in the dark isn't that much of a problem on the track since there aren't irregularities on the running surface to mess you up. Once your eyes get accustomed to the darkness, of course.
The workout was a dozen 400s in the 5K pace range. This meant about 1:33 or so and, as usual, I started out way too damned fast. But I got into the ballpark after the next few and hung in there. read moremonday, november 09, 2009
Running Log/Track Work
Distance: 6:62 miles
Time: 55:57
Comments: It has been a long unplanned break in training. Due to circumstances beyond my control, my December marathon effort went hopelessly awry. It has been almost a full month since I have run at all.
We've decided to make the Tuscon Marathon a half only and shoot for the Arizona Marathon in February. Despite the layoff, Coach seems to think I am in better shape at this point than I was this far out for the Dec. race. I certainly hope so. read morethursday, october 08, 2009
Running Log/Track Work
Distance: 4:58 miles
Time: 38:28
Comments: Well, as the weather gets better, my physical condition seems to get worse. I'm struggling to get quality workouts in with the ongoing hip issue and it's not pleasant at all
This workout was a series of six 800s at 5K pace. That put me in the 6:10 target area which I did a pretty good job of holding onto. Running-wise I felt fine - a good controlled effort with that element of discomfort you get when you push it.
The problem, though was the hip. The first 800 was the regular stripe of achy and the second one was an absolute dream after that... things got worse and worse. Starting each and every one was unpleasant and the discomfort held steady the whole two laps. read moremonday, september 28, 2009
Running Log/Track Work
Distance: 5.5 miles
Time: 46:13
Comments: A more difficult run that I was expecting. I'm still pretty beat up from the long run it seems.
The workout called for eight sets of 400s at 5K + 200s at mile. Given my time trial last week that means I should have been aiming to hit the 400's in the 1:35 range and the 200's in the 0:43 range. Instead, I was all over the map.
I talked to Dean a bit about the pain in my hip I've had recently (see below) and let the peloton go on without me. I also wanted to kind of do these by myself to get into my own rythm rather than push myself to match the group. read morethursday, september 24, 2009
Running Log/Track Work
Distance: 4 miles
Time: 30:00
Comments: While I can't call this one a bad workout it certainly wasn't among my best. The intensity of the last week of runs has really taken it's toll and I could feel how sore I am every step of the warm-up run.
The workout was a full 20 minutes of running while alternating pace every 30 seconds - one at mile pace, one at marathon pace, lather, rinse, repeat.
I had my garmin and wristwatch to juggle the data but, after a bit, I just kind of winged it. Mostly I was trying to hit the marathon pace and just hit a hard pace in between. I ended up not starting the garmin anyway so I've no idea what the actual distance and pace really worked out to be.
In one sense this was pretty easy workout since it was pretty quick and not brutal in terms of exertion. So I didn't feel I really worked out to my maximum. But I don't know if that's because I'm tired or if I did the workout wrong. read moremonday, september 21, 2009
Running Log/Track Work
Distance: 5:62 miles
Time: 39:20
Comments: Well, today we were back at the track and to celebrate the occasion we did time trials. Which is essentially the vV02max test. One mile flat out. And what we learned is my feeling of lost stamina ain't just a feeling.
The last time we did this I cranked out the mile in 5:52. Tonight I lost seven seconds by Dean's watch. Eight by mine.
As much as I'd like to chalk the difference up to weather, situation, phases of the moon... the fact is is should be significantly faster given the level of training I've done since then. read moremonday, august 17, 2009
vVO2max Test/Track Work
Distance: 3.89 miles
Time: 29:55
Comments: This was vV02max day. The last time I did this test was back at the start of July when I was in Oregon. While Owen set the test by time - how far you ran in six minutes - Dean prefers to run it by distance - how fast you can run 1,600 meters. For me, they are roughly the same.
In July my vVO2max was 95.69 seconds/400 meters. I was able to get 89.25 this evening. Dean said my splits broke down to 1:24, 1:34, 1:29, 1:25. A bit fast for the first, a bit slow on the second but about right on the last two. Still, this is a significant improvement and pulls my "ideal" race times up into the range I feel more comfortable with. read moretuesday, august 11, 2009
Running Log/Track Work
Distance: 3.60 miles
Time: 26:00
Comments: After torturing my running mates with the camera yesterday I was feeling a little guilty about not running while they were slaving away. A little, mind you. Not a whole lot.
But that was enough to get me out on the track in the sweltering heat and somehow dig deep and finish this whole hellish workout. I had a few goals for this effort that made it pretty rough going but somehow I got almost all of them in.
The one I didn't get was at least one 400 at 1:20 or less. I made an effort on the first lap but didn't have quite enough and, after that, I was more worried about survival. read morethursday, july 30, 2009
Running Log/Track Work
Distance: 3.66 miles
Time: 60:18
Comments: Well, this was a brutal workout but one of the first I'm halfway happy with. I ran a major portion of this workout in control rather than just holding it together long enough to survive to the finish line each effort. And, probably not coincidentally, my times were much better and more consistent (average 400m time of 1:26).
I conferred with Coach Dean and we set a target goal of seven reps for today but I was shooting for eight. Then I messed up my count and ended up doing nine. Brilliant.
I was surprised at how fast I was able to handle the first one and then very surprised when I was able to hold that same pace for the next two efforts. I slowed a bit on the fifth lap so I ran the next few with other runners to push me a bit more. But the last few, there was nuthin left in the tank. read moretuesday, july 28, 2009
Running Log/Track Work
Distance: 2:83 miles
Time: 48:28
Comments: My first solo effort on the track. While the rest of the gang went out trail running yesterday, I'm on my twice-a-week speed/strength routine. So I got out there at the regular time but, without anyone to jaw with, I pretty much got down to business.
This workout included all the exercises Coach Dean and I introduced last week but I kept to just five of each all the way through. It felt ridiculously easy the first two laps but after that it was clear I had loaded my wagon pretty damn well. read morethursday, july 23, 2009
Running Log/Track Work
Distance: 2:68 miles
Time: 41:29
Comments: A broken run but that was kind of the point. After going over our rough strategy earlier this week, Coach Dean and I wanted to go over the new routine for my strength workouts together.
First thing was an overview of ladder and hurdle drills to enhance stride rate. Instead of a normal warmup we spent half an hour going over various drills to use with these devices. I'll be integrating them with my core strength workouts on recovery days.
Then to the new speed/strength drills. We went through the long list of possibilities on Coach Owen's list and came up with six: high bench step ups, six count squat thrusts, one leg squats, shin lunges, lateral leg hops and pistol squats. We walked through a demonstration and then I got down to it. read morethursday, july 16, 2009
Running Log/Track Work
Distance: 3.28 miles
Time: 37:20
Comments: The temperatures today were nothing less than brutal. It was in the 110F range when we got to the track and never dropped below 104F for the entire workout. This was, by far, the hottest weather I've ever run a workout in and lordy it showed.
I got to the track a bit early and the JV football team was having a summer practice. It was no-pads, just running through the various offensive sets but they were obviously feeling the heat. It didn't bode well for me.
Dean still had us doing speed/strength work but had mixed it up a bit. Instead of a full contingent of 400s we got 3X400 then an 800 followed by another 3X400. All the usual strength stuff in between, of course. read morethursday, june 25, 2009
Running Log/Track Work
Distance: 3.5 miles
Time: 25:78
Comments: I have been feeling a bit tired from the trail run and unsatisfying goal pace effort this week and the prospect of speed/strength work at the track wasn't particularly enticing. But the weather cooled down considerably and things were almost pleasant for the run.
I decided to take a stab at the full eight laps of the workout and surprised myself by not only completing it but keeping all of my 400s under 1:40. I really thought I was sucking it up pretty bad but the times looked pretty good when I finished.
As before, I really made an effort to limit my down time between the exercises and the run. I got pretty sloppy on the calisthenics toward the end there but got them all done. Again, the key was finishing it. We'll work on polishing things later. read morethursday, june 18, 2009
Running Log/Track Work
Distance: 3 miles
Time: 22:57
Comments: I got up at 4 a.m. and drove five hours to Las Vegas, had a lunch meeting and then turned around and came back. I drove into the parking lot of the track as everyone was starting their workouts so I started my warm-up and soldiered through this one solo.
It was the Strength Sets again which I was determined to complete even if it meant sacrificing the individual aspects of the workout somewhat.
My compromise was cutting the push ups and squat thrusts in half and letting my 400 pace drop to a bit slower than 10K pace. At first I thought this was because I was sucking but then it became clear it had a lot to do with the heat. read morethursday, february 26, 2009
Running Log/Track Work
Distance: 4 miles
Time: 24:56
Comments: This turned into a speed-fest on me. I didn't feel completely up to par getting started today and felt decidedly nervous at Coach Dean's perscription for pain - 16 X 400 @ 5K pace with just 45 second recovery between them all.
The first one was sloppy and unpleasant and above the 1:36 time we were shooting for. I didn't feel I was in sync. So I ran the second one concentrating on form and keeping my breathing steady and surprised myself with a good three seconds under the bar.
From then on out I kept getting good long strides on the first 200 and then keeping it steady as I could the second half. None of them came in over the 1:36 mark and most were a bit under. Most of the last ones were WAY fast, reaching 1:31 and I tore up the last one at 1:26. read morethursday, february 19, 2009
Running Log/Track Work
Distance: 4.75 miles
Time: 35:00
Comments: I didn't get any running in the last three days so I knew this was going to suck. Then I ended up running it WAY too fast and it sure delivered in that department.
The plan was three miles at 10K pace but I came out with a 19:16 final time putting me at 6:30 or better for my average mile pace. That closer in the ballpark of my 5K pace.
I felt sloppy and slow and near losing my lunch at one point. But I got through it and my feet didn't give me any real problem at all.
:: UPDATE 02/20 :: After thinking about it a bit on Friday, there's really no way I ran this at that speed. It would mean I ran it as fast as the Midnight Madness run on NYE and that just wasn't possible. Somehow I miscounted a lap on this sucker. Which means I ran closer to a 7:36 min/mi pace average - less impressive but much more realistic. read morethursday, february 12, 2009
Running Log/Track Work
Distance: 2.5 miles
Time: 20:00
Comments: Oh that was a mite unpleasant. While my marathon compatriots got a nice liesurely workout for various and sundry reasons I got the hell workout. Two miles at 5K pace with a pair of stadium stairs in the middle.
I always hated stairs. The first couple are fine but then it's a long brutal horrorshow of agony. These were even worse with that 300 meters between them all to piss off your hamstrings even more.
Despite lunch making a concerted effort to exit at one point, I got through these. I felt like Rodney Harrison after a pick-six though.
Conditions: Hour: 6:00 p.m.
Surface: track
Weather: clear
Temperature: 60 degrees
Humidity: 26 percent read morethursday, january 22, 2009
Running Log/Track Work
Distance: 5.39 miles
Time: 43:05
Garmin link
Comments: Out to the track for whatever sadistic nonsense Dean has cooked up for us. Turned out it was "ladders" another bit of hell I've not tasted since my years running track in high school.
These were one set "up and down" the ladder once: running at a 5K pace for 200 meters, 300 meters, 400 meters, 500 meters, 600 meters then back down again. In between each run there is 100 meters jogging. All told that works out to about 2.5 miles at pace with about .75 miles jogging.
So I got there and got started on the warm-up. There was the light stiffness/ache in the hips getting started yet again. As usual, it eased off by the end of the four laps. Just to be sure, I went through a simple stretching routine after that. read morethursday, december 04, 2008
Running Log/Track Work
Distance: 2 miles
Time: n/a
Comments: Our last track workout prior to the race. It was mostly a stretch-the-legs effort. One 400 at 5K pace or so and a bunch of speed up/speed down 100s.
I got the 400 in 1:29 and really didn't time the 100s. Between all that and two miles of cool up/cool down the legs felt good and the knee didn't really get crazy at all.
After the run we hit the Native New Yorker for a pre-race celebration/debriefing. Basically an effort to blow off a bit of anxiety and figure out some of the logistics of the run.
One big decision was to trash the idea of having each of us take a lead on a different mile to hold to the pace. Coach Dean felt we'd have a tendancy to speed it up and... well, didn't trust us to keep things at our target pace. read moremonday, september 15, 2008
Running Log
Distance: 4 miles
Time: 29:00
Comments: Somehow an hour appeared in my schedule today and I took advantage of it to get a run in. Since I am staying in downtown Buenos Aires I got a cab over to the swanky dockside area known as Puerto Madero.
Since I knew I only had a little bit of time I cranked it out. Coach said Fast is better than slow. Long is better than short. And long wasn't a possibility at all today.
It's a straight shot for about 1.66 miles and I did it up and back in just about 18 minutes. Which comes in at about a 6 minute mile and I don't believe that for a second. But it was still pretty quick. read morethursday, august 28, 2008
Running Log
Distance: 4 miles
Time: 27:32
Comments: Getting up I felt less slapdash crappy than any day this week and actually was able to get going pretty well. So instead of just putting in the miles I decided to take a stab at the goal-pace run prescribed by coach.
Needless to say, it was somewhat brutal. Speed remains a painful bastard and I've got a good way to go in order to hold this pace over the full course of a marathon. But still, I held up better throughout than I would have expected even a day earlier.
Conditions: Hour: 8:30 a.m.
Surface: concrete/asphalt
Weather: cloudy
Temperature: 65 degrees
Humidity: 93 percent
Wind: calm
Location: Miraflores, Lima, Peru read morethursday, march 06, 2008
Running Log
Distance: 4 miles
Time: 30:00
Comments: This was my first attempt at a Fartlek run and I'm not overly happy with the results.
Since I have to do some errands tonight, the weekly track workout isn't an option. So I asked Coach Dean what I should do as a replacement. He suggested 45 minutes of Fartlek running - a workout with varied paces.
"The exact pace is less important than hitting hard
efforts, very hard efforts and easier efforts," he instructed. "So that at least half of your run is run at about 10k pace or better."
Well, I got out there and it became clear I wasn't going to get 45 minutes in. I just really didn't have it in me. But I made an effort to get a solid half hour.
I ran each side of Thude Park at the different pace - recovery, fast and race pace. Or as close as I could get it. It was a damn tough effort. After 15 minutes I had to get a walk in and then picked up for the second half. read morethursday, february 28, 2008
Running Log
Distance: 3.6 kilometers
Time: 13:54
Comments: New track workout today - 1200s with variable pacing each 400. The original workout called for me to run the first 400 at 5K pace (1:35) the second at mile pace (1:31) and the last at 5K pace again. Coach grouped me with Jen and Ty with a slightly different goal but pretty close to my target workout.
Since it's interval training the rest period is important but Coach urged full recovery instead of a strict time limit. That's a blessing I'm not expecting to be repeated.
We were aiming to do the first 400 at 1:30, the second at 1:40 and a blistering 1:25 the last. Jen was the lead since she has more experience on pacing and Ty didn't have a watch. We ended up a bit slow on the first 1200, and a bit uneven on the second. And the third was a bit odd as well. read morethursday, february 21, 2008
Running Log
Distance: 3 miles
Time: 20:05
Comments: I was having mixed feelings about the track work today. I still feel very positive given the effort last week and the race but I know I'm going to have to start doing it full-bore.
My sister came with me, partially for moral support and partially because I wanted her to meet the other runners. The RxRunning folks are a really great group of folks and I think that she would do well with their support.
We got there early and I put in an easy mile then stretched. By the time the crew arrived I was good for a slightly faster warm-up. Then it was into the breach.
Rod is known as our "metronome" due to his uncanny ability to hold a constant pace. He set a 6:40/mile target over a three-mile-run. I put myself right behind his outside shoulder and hung with it the whole way. In the end the splits were pretty good - 6:37, 6:43 and 6:44. read moremonday, january 28, 2008
The Assessment Workout
Distance: 1.2 miles
Time: n/a
Comments: Today's workout started with a sit-down with Coach Dean. In the course of about 45 minutes we went over all the details of my running history, my running goals and, well, my running itself.
This blog and a lot of my other detailed record keeping really stood me in good stead here. Coach Dean has a ton of data to work with as we try and figure out how to get me to Boston. The good news? It's completely possible. The bad news? It's gonna take some serious work.
And then we went out for a bit of running. To get a precise grip on my ability Coach Dean needed some precise data so we headed to the track at Corona del Sol High School to do it. And it involved my most unfavorite running in the world... short distances. read morewednesday, october 04, 2006
Running Log
Distance: 2400 meters (1.5 miles)
Time: 8.53 minutes
Surface: dirt track
Weather Conditions: cool, overcast, 60s, morning run
Location: Barranco, Lima, Peru
Comments: Got back out on the track and, once again, it was every bit as horrible as I expected. It's not that my running was particularly bad, I simply don't like running for speed.
Anyhow, whining aside, it went relatively well. I jogged the mile to the track and then spent a good 20 minutes warming up. I then ran three 800's (or two laps) with a single lap in between.
I did the first one in 2:59 then the second and third both came in at 2:57. So I pretty much matched my effort from last time. The three-minute half-mile seems to be my speed range.
No real injury or pains or anything except for a tightness in my right shoulder. But that's probably from all the time on the computer lately, not the training.thursday, september 14, 2006
Running Log
Distance: 2400 meters (1.5 miles)
Time: 8.58 minutes
Surface: dirt track
Weather Conditions: cool, overcast, 60s, morning run
Location: Barranco, Lima, Peru
Comments: This was my first day doing speed work. Instead of intense workouts focusing on speed I have decided to implement "long repeats."
These are interval workouts done at race pace or a bit faster. I am going to begin doing a limited number at a faster pace and then extend the distance (and repetions) while trying to fix the speed on my race pace. After I implememnt a few races, I will be better able to guage that and fix my workouts with better accuracy. read moresaturday, august 05, 2006
Running Log
Distance: 1.2 kilometers (.75 miles)
Time: bah
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 70s, morning run
Location: Miraflores, Lima, Peru
Comments: The suckitude of my run today is emptying my apartment of oxygen. A pathetic effort in just about every respect.
I have decided to intergrate speed work into my training to a limited degree. The guru advised 20 minutes at race pace or slightly better for today. I decided to switch that for 'long repeats' which are slightly-faster-than-race-pace runs of shorter distances. read more
