Sunday- 10- miles on Potomac heritage trail
Monday- off
Tuesday- 4 miles
Wednesday- 4 miles AM
11 Miles PM- with 3xmile 6:25, 5:56, 5:41
Thursday- 5 miles
Friday- 4 miles
Saturday- 20 miles with Anne
Some good trail and my first speed workout of the year after last weeks tempo run. Things are coming around. I took it real easy this week baby-ing my Achilles after the Sunday trail run in the mud really flared them up.
Long runs for the year of 18, 20, 20, 21, 26, 40 with a REAL biggy coming next week when I attempt the Massanutten Reverse Ring 71 miler. wish me luck
Showing posts with label Speed work. Show all posts
Showing posts with label Speed work. Show all posts
Saturday, February 14, 2009
Wednesday, July 30, 2008
Feeling The Need
For Speed....or the best I can manage these days: MotionBased stats here
8 miles with: 4x200, 4x400, 3x1000, 400, 4x200, 400......ugh..in 95 degree sun at 2pm
Easy warm up...didn't take long in the heat and my favorite time to run...AFTERNOON!
4 x 200 on 40 sec rest- 41, 41, 37, 38 Felt really good, not trying to press, just turn them over
4 x 400 on 90 sec rest- 91, 86, 88, 84 Pace was all over as I was trying to find the best mix between relaxed and pressing the 2nd half to hold the pace. Not to mention I have not run anything this quick since February. By the 3rd and 4th my heartrate was really getting up there and staying up above 120 a bit long following the repeat.
so I took 5 minutes rest then did 3 x 1000m aiming to hit 4:00 or a guess at my 10 mile-1/2 marathon pace. But onc eI got into them I ran faster and was probably closer to VO2max pace than Lactate threshold. Using equal recoveries I managed to hit 4:01, 3:54, 3:46. It felt good and I was running very smoothly. After the faster repeats to start off with, it was hard to run above 90 sec 400 pace on these repeats.
After the 3rd one I felt hot and tired. So I decided to do some more shorter reps and work on my recruitment of the fast twitch fibers that I let lie dormant so much of the time. I will probably be wicked sore tomorrow.
Last bit went 400-84, 4x200-39, 37, 37, 36, then one last 400 to try and break 80 and a nice result of 76. That chased the heartrate up to 175bpm. Probably within a few ticks of my max honestly.
All in all it was a good workout and I am glad I went and got it in. Tomorrow I am off to DC to do a bunch of things related to my new job and my new townhouse! Trying to finalize things on a new place. Super exciting.
8 miles with: 4x200, 4x400, 3x1000, 400, 4x200, 400......ugh..in 95 degree sun at 2pm
Easy warm up...didn't take long in the heat and my favorite time to run...AFTERNOON!
4 x 200 on 40 sec rest- 41, 41, 37, 38 Felt really good, not trying to press, just turn them over
4 x 400 on 90 sec rest- 91, 86, 88, 84 Pace was all over as I was trying to find the best mix between relaxed and pressing the 2nd half to hold the pace. Not to mention I have not run anything this quick since February. By the 3rd and 4th my heartrate was really getting up there and staying up above 120 a bit long following the repeat.
so I took 5 minutes rest then did 3 x 1000m aiming to hit 4:00 or a guess at my 10 mile-1/2 marathon pace. But onc eI got into them I ran faster and was probably closer to VO2max pace than Lactate threshold. Using equal recoveries I managed to hit 4:01, 3:54, 3:46. It felt good and I was running very smoothly. After the faster repeats to start off with, it was hard to run above 90 sec 400 pace on these repeats.
After the 3rd one I felt hot and tired. So I decided to do some more shorter reps and work on my recruitment of the fast twitch fibers that I let lie dormant so much of the time. I will probably be wicked sore tomorrow.
Last bit went 400-84, 4x200-39, 37, 37, 36, then one last 400 to try and break 80 and a nice result of 76. That chased the heartrate up to 175bpm. Probably within a few ticks of my max honestly.
All in all it was a good workout and I am glad I went and got it in. Tomorrow I am off to DC to do a bunch of things related to my new job and my new townhouse! Trying to finalize things on a new place. Super exciting.
Wednesday, July 23, 2008
Back into it
After a week off to travel, recover, rest, and house search I am now back in to training. Motivation is low like it always is after a big event, but I do have some fun things on the horizon.
Anne and I powered through an 11 miler on the C& O Canal towpath in DC Sunday. My left ankle (anterior tibialis muscle/tendon) was stiff aching and giving me "itis" problems but that seems to have resolved. This was Anne's first LONG run in the build up for her fall marathon. Fun stuff to be a part of!
Today I went out for a longish run, got mis-oriented and wound up in a part of my neighborhood I have yet to run. So I made my way to the local highschool track and did an impromptu workout. Since I am such a wuss and can't stick to a regular track/hard workout routine when I end up at the track I like to make the most of it. after illusions of grandeur and a 5xmile workout I managed two before the legs and mind said......"Hey wait buddy...we are still not 100%"
So here it is:
25 min warm up
2 x mile 6:20, 6:07 on 3:30 recov
15 min cool down
Not to whine about what was but for reference:
7/7/2000- Hardrock- 36:16
7/16/2000- 7 miler with last mile 5:26
7/24/2000- 3 x mile 5:28, 5:22, 5:20
7/26/2000- 8,000m time trial on track by self- 28:53
ugh! I can't wait until I move to DC and get some training partners
Anne and I powered through an 11 miler on the C& O Canal towpath in DC Sunday. My left ankle (anterior tibialis muscle/tendon) was stiff aching and giving me "itis" problems but that seems to have resolved. This was Anne's first LONG run in the build up for her fall marathon. Fun stuff to be a part of!
Today I went out for a longish run, got mis-oriented and wound up in a part of my neighborhood I have yet to run. So I made my way to the local highschool track and did an impromptu workout. Since I am such a wuss and can't stick to a regular track/hard workout routine when I end up at the track I like to make the most of it. after illusions of grandeur and a 5xmile workout I managed two before the legs and mind said......"Hey wait buddy...we are still not 100%"
So here it is:
25 min warm up
2 x mile 6:20, 6:07 on 3:30 recov
15 min cool down
Not to whine about what was but for reference:
7/7/2000- Hardrock- 36:16
7/16/2000- 7 miler with last mile 5:26
7/24/2000- 3 x mile 5:28, 5:22, 5:20
7/26/2000- 8,000m time trial on track by self- 28:53
ugh! I can't wait until I move to DC and get some training partners
Friday, February 15, 2008
Solid Week
Sunday- yoga
Monday- 15 miles - 2:12
Tuesday- weight work
wednesday- 12 Miles (10 run 2 walk)
Thursday 6 miles (5x1000m)
Some nice solid work this week. I'm still keeping with the day on day off schedule with my runs being on the longish side. Monday was pure steady, wednesday I did 10 miles running then walked 2 at 12% grade with a 25lbs weight vest on (Hardrock looms!)
Yesterday was a great weather day 45 degrees perfectly still with blue skies and a warm sun. I went to the track and put in a classsic repeat workout: 5 x 1000m with equal recovery time. This one went well with laps of: 3:44, 3:42, 3:41, 3:41, 3:38. I tried to run very steady with a tiny bit of increased effort as the workout progressed. HR averages: 153, 155, 155, 156, 157
You can see the warm up, strider, 400m in 93sec, then 5x 1000m reps, and cool down here. cool!
It just felt good to be on the track and pushing. This is the 4th week in a row with a solid fast workout for me. Habit?? I hope so.
Monday- 15 miles - 2:12
Tuesday- weight work
wednesday- 12 Miles (10 run 2 walk)
Thursday 6 miles (5x1000m)
Some nice solid work this week. I'm still keeping with the day on day off schedule with my runs being on the longish side. Monday was pure steady, wednesday I did 10 miles running then walked 2 at 12% grade with a 25lbs weight vest on (Hardrock looms!)
Yesterday was a great weather day 45 degrees perfectly still with blue skies and a warm sun. I went to the track and put in a classsic repeat workout: 5 x 1000m with equal recovery time. This one went well with laps of: 3:44, 3:42, 3:41, 3:41, 3:38. I tried to run very steady with a tiny bit of increased effort as the workout progressed. HR averages: 153, 155, 155, 156, 157
You can see the warm up, strider, 400m in 93sec, then 5x 1000m reps, and cool down here. cool!
It just felt good to be on the track and pushing. This is the 4th week in a row with a solid fast workout for me. Habit?? I hope so.
Saturday, February 9, 2008
speed?? not really
Friday- 4 miles
I went over to the track to gtet the legs moving and ran 8x100 striders doing a 6:45 mile in 100 on/100off fashion then did some 200's in 36.6(slightly uncomfortable), and 39(comfortable) then a 3:03- 800m in total control. Just a little bit to get me moving for saturdays race.
speed is my friend speed is my friend....must remember.....
I checked out a bunch of folks blogs today and was super inspired by Mark Godale. He is 1999's ultrarunner of the year and has run amazingly from 2:30's marathons, 100 mile trail victories, strong showings internationally (Comrades, 7:08 world 100k, and a 30hr -153mile spartathlon), as well as having set an american record 162.4miles in the 24hr road event. Mark has slowed over the years but appears to be really trying to get back to the top. Check out his recent training! Damn I need to get off my duff!
I went over to the track to gtet the legs moving and ran 8x100 striders doing a 6:45 mile in 100 on/100off fashion then did some 200's in 36.6(slightly uncomfortable), and 39(comfortable) then a 3:03- 800m in total control. Just a little bit to get me moving for saturdays race.
speed is my friend speed is my friend....must remember.....
I checked out a bunch of folks blogs today and was super inspired by Mark Godale. He is 1999's ultrarunner of the year and has run amazingly from 2:30's marathons, 100 mile trail victories, strong showings internationally (Comrades, 7:08 world 100k, and a 30hr -153mile spartathlon), as well as having set an american record 162.4miles in the 24hr road event. Mark has slowed over the years but appears to be really trying to get back to the top. Check out his recent training! Damn I need to get off my duff!
Tuesday, January 29, 2008
More Speed Please
Tuesday- 5.7 miles-speed work
warm up
3200- 12:49 Ave HR 154bpm, HR 104- 60sec post run
6 min walk recov.
1600m- 5:48 ave HR 158bpm, HR 112-60 sec post run
cool down
Felt good today to push a little bit. I do need the speed work. Funny how pushing to get under 6:00 mile is a true challenge these days. but, progress is being made... two weeks ago I ran 5:54 mile with an Ave HR of 161. Lets hope it continues.
Other good news today. Vasque has picked up the Charlottesville Running Company running team for sponsorship. yippee!
warm up
3200- 12:49 Ave HR 154bpm, HR 104- 60sec post run
6 min walk recov.
1600m- 5:48 ave HR 158bpm, HR 112-60 sec post run
cool down
Felt good today to push a little bit. I do need the speed work. Funny how pushing to get under 6:00 mile is a true challenge these days. but, progress is being made... two weeks ago I ran 5:54 mile with an Ave HR of 161. Lets hope it continues.
Other good news today. Vasque has picked up the Charlottesville Running Company running team for sponsorship. yippee!
Thursday, November 29, 2007
Run like a Dog or a 6 Year Old!
FAST and for the pure joy of it!
After taking some down days and babying my knee I was ridiculously fired up and feeling great today. So I went off to the track to stay on the flat and just did what felt good. I had no plan and just let it rip a bit. I ended up striving for 5k worth of intervals and managed that without any trouble and felt great the entire workout without even a hint of pain in my knee! yippie! More importantly it was the most fun I have had on a run in months. I wore the shoes I used for speed workouts while in Egypt and put on the Ipod shuffle for some inspiration. Both helped set the mood.
1 mile warm up
200-42, 400-83, 600-2:07, 800-2:48
400-86, 600-2:03, 800-2:45
400-77, 4x200-38,38,40,38
1 mile cool down
all on 200m recovery jog/walk and at an effort that was hard but totally in control. It felt surprisingly smooth. Perhaps some fitness is coming after all.
After taking some down days and babying my knee I was ridiculously fired up and feeling great today. So I went off to the track to stay on the flat and just did what felt good. I had no plan and just let it rip a bit. I ended up striving for 5k worth of intervals and managed that without any trouble and felt great the entire workout without even a hint of pain in my knee! yippie! More importantly it was the most fun I have had on a run in months. I wore the shoes I used for speed workouts while in Egypt and put on the Ipod shuffle for some inspiration. Both helped set the mood.
1 mile warm up
200-42, 400-83, 600-2:07, 800-2:48
400-86, 600-2:03, 800-2:45
400-77, 4x200-38,38,40,38
1 mile cool down
all on 200m recovery jog/walk and at an effort that was hard but totally in control. It felt surprisingly smooth. Perhaps some fitness is coming after all.
Wednesday, November 7, 2007
Tempo Time...Must Do More Of These
Wednesday-8 miles- 10K tempo -40:51
A great run tonight as the sun set in cool temps. Why I don't run more tempo runs I don't know. The are so beneficial and are not hard, and don't even make you dead sore the next day.
anyway, I went off my 3:01:30 marathon using Jack Daniel's tables and tried to run steady at 6:32 per mile pace (or the pace I could run 10-13 miles at). I went to the high school and began circling the football team's practice.
6:34, 6:35, 6:31, 6:33, 6:35, 6:32 then kicked it in in 82 sec on the last lap for fun as the darkness crept in and the last of the footballers had left. I ran with my Ipod for one of the first times in 4 months. It felt good. almost impossible not to run fast when listening to Tool's 46 and 2.
Wow almost the same as June 25ths workout But, it is not the 37:45 I ran two weeks before JFK in 2001. doah!
A great run tonight as the sun set in cool temps. Why I don't run more tempo runs I don't know. The are so beneficial and are not hard, and don't even make you dead sore the next day.
anyway, I went off my 3:01:30 marathon using Jack Daniel's tables and tried to run steady at 6:32 per mile pace (or the pace I could run 10-13 miles at). I went to the high school and began circling the football team's practice.
6:34, 6:35, 6:31, 6:33, 6:35, 6:32 then kicked it in in 82 sec on the last lap for fun as the darkness crept in and the last of the footballers had left. I ran with my Ipod for one of the first times in 4 months. It felt good. almost impossible not to run fast when listening to Tool's 46 and 2.
Wow almost the same as June 25ths workout But, it is not the 37:45 I ran two weeks before JFK in 2001. doah!
Wednesday, September 19, 2007
Races looming
Thursday- 8 miles 66min
Friday- 4 miles 1 up, 2miles 13:10, 1 dn
Saturday- 12miles at 8:00 pace
Sunday- 8 miles with Anne
Monday- 6 miles speed day: 16,12,8,4 ladder
Tuesday- off...lazy
Well, I have read the first 5 Harry Potter books now. working my way through. Also have been getting some leg turnover going.
Friday's run was a favorite.....running on a track I jog the corners and stride the straights. Gradually you get faster. a 2 mile is like running 16x100m repeats with equal recovery. It is a great workout for a number of reasons. I need more of this for sure.
Monday I ran a test ladder running pretty strongly on the track. By myself probably 90% effort...surely would feel easier with company, but it went well: After a short warm up and 2 laps of 100m on, 100 off to get the legs going I ran 1600- 6:14, 1200- 4:24, 800-2:49, 400-73 all on 3 min recovery. I certainly am not as fast as I was in Egypt, but I am coming around and feeling better.
I'll go moderately long today and am looking forward to getting in a strong 40 miler on Saturday.
Friday- 4 miles 1 up, 2miles 13:10, 1 dn
Saturday- 12miles at 8:00 pace
Sunday- 8 miles with Anne
Monday- 6 miles speed day: 16,12,8,4 ladder
Tuesday- off...lazy
Well, I have read the first 5 Harry Potter books now. working my way through. Also have been getting some leg turnover going.
Friday's run was a favorite.....running on a track I jog the corners and stride the straights. Gradually you get faster. a 2 mile is like running 16x100m repeats with equal recovery. It is a great workout for a number of reasons. I need more of this for sure.
Monday I ran a test ladder running pretty strongly on the track. By myself probably 90% effort...surely would feel easier with company, but it went well: After a short warm up and 2 laps of 100m on, 100 off to get the legs going I ran 1600- 6:14, 1200- 4:24, 800-2:49, 400-73 all on 3 min recovery. I certainly am not as fast as I was in Egypt, but I am coming around and feeling better.
I'll go moderately long today and am looking forward to getting in a strong 40 miler on Saturday.
Sunday, September 9, 2007
Speed??
Saturday: 1 mile warm up, mile- 7:15 (100m on/off)
4x400m- 86, 83, 81, 79 (on 60sec rest)
3200m- 12:41 (HR ave 162bpm (172 at finish))
4x200m- 36, 36, 36, 36 on 200m jog
Sunday- 4 mile walk
A pretty good workout on Saturday just trying to mess around on the track. I left the house with no plan and ended up at the track, then did some quicker stuff, ran tempo pace with lactate in the legs then tried to turn them over a bit. I was sore today, but not horribly so. Progress.
Congrats to fellow central Virginian- Howard Nippert on his 8th place 6:49- 100k at the world championships, and to Greg Crowther USA 50k/100k nat'l champ finishing 12th in a PR 6:52. And to Chad Ricklefs who was 19th in 7:01 or so. Strong showing for USA finishing 3rd overall Team..
Also Congrats to The new Wasatch 100 mile course record holder Kyle Skaggs. He just got Karl Meltzer's record by 8 minutes...now Karl has his sights on getting Hal's record at The Bear 100. Fun times in the sport.
4x400m- 86, 83, 81, 79 (on 60sec rest)
3200m- 12:41 (HR ave 162bpm (172 at finish))
4x200m- 36, 36, 36, 36 on 200m jog
Sunday- 4 mile walk
A pretty good workout on Saturday just trying to mess around on the track. I left the house with no plan and ended up at the track, then did some quicker stuff, ran tempo pace with lactate in the legs then tried to turn them over a bit. I was sore today, but not horribly so. Progress.
Congrats to fellow central Virginian- Howard Nippert on his 8th place 6:49- 100k at the world championships, and to Greg Crowther USA 50k/100k nat'l champ finishing 12th in a PR 6:52. And to Chad Ricklefs who was 19th in 7:01 or so. Strong showing for USA finishing 3rd overall Team..
Also Congrats to The new Wasatch 100 mile course record holder Kyle Skaggs. He just got Karl Meltzer's record by 8 minutes...now Karl has his sights on getting Hal's record at The Bear 100. Fun times in the sport.
Wednesday, April 18, 2007
Blowing It Out
Wed AM- 3miles- 25min
Wed PM- 8 miles 3.5 w up, 3xsinai mile-5:47,5:28,5:11, 1.5 mi c dn
Hell Yeah! Okay, I am pretty sure that the third "mile" was my fastest one since fall 2002. Since the route is supposedly 1520 meters the 5:11 is worth a 5:27 mile. I am pretty excited. I wanted to do a mile repeat check in as it has been 5-6 weeks since I did one. I still am not fast enough to do mile repeats at my Jack Daniels Rep pace- as that is around 5:28 per mile and he does not advocate doing stuff at rep pace that last longer than a 5 min effort, but once in a while is not a big deal. Since I have no races, I do need to check in every now and then to see if I am advancing in my fitness with efforts like this.
I ran the first one comfortably hard, the second at a hard effort with noticeable breathing, and the third was probably a 90-95% effort. I was just glad that I was able to go faster than the 5:28 I did on the 2nd one. The 2min rest in between repeats was great, and after the first one it seemed like too much. 90 sec post the third repeat I checked my pulse and had 100bpm. That is very encouraging. My fitness is coming around.
The true test will be tomorrow morning when I try to run. 5 weeks ago similar mile reps really banged me up: stiff/sore/ achy, and set off the incredibly tight calves thing I have had problems with for 15 years. Hopefully I won't have that now.
I am ailing a bit though. My right foot is having pain in the 2nd metatarsal/ball of my foot v. neuroma between 2nd and 3rd mets. I had this in April 2006 and it faded in 2 weeks. It popped up last week and I am linking it to a type of shoe with a specific insole. (I am constantly switching my shoes and insoles up)....it is good for the feet/body to have variety. But, the ones with the metatarsal pad in the shoe with the narrow toe box is a bad combo. I am icing and I hope that will make it go away quickly. I also doctored my main orthotic insoles so I'll check it tomorrow and continue to tweak it as needed.
Wed PM- 8 miles 3.5 w up, 3xsinai mile-5:47,5:28,5:11, 1.5 mi c dn
Hell Yeah! Okay, I am pretty sure that the third "mile" was my fastest one since fall 2002. Since the route is supposedly 1520 meters the 5:11 is worth a 5:27 mile. I am pretty excited. I wanted to do a mile repeat check in as it has been 5-6 weeks since I did one. I still am not fast enough to do mile repeats at my Jack Daniels Rep pace- as that is around 5:28 per mile and he does not advocate doing stuff at rep pace that last longer than a 5 min effort, but once in a while is not a big deal. Since I have no races, I do need to check in every now and then to see if I am advancing in my fitness with efforts like this.
I ran the first one comfortably hard, the second at a hard effort with noticeable breathing, and the third was probably a 90-95% effort. I was just glad that I was able to go faster than the 5:28 I did on the 2nd one. The 2min rest in between repeats was great, and after the first one it seemed like too much. 90 sec post the third repeat I checked my pulse and had 100bpm. That is very encouraging. My fitness is coming around.
The true test will be tomorrow morning when I try to run. 5 weeks ago similar mile reps really banged me up: stiff/sore/ achy, and set off the incredibly tight calves thing I have had problems with for 15 years. Hopefully I won't have that now.
I am ailing a bit though. My right foot is having pain in the 2nd metatarsal/ball of my foot v. neuroma between 2nd and 3rd mets. I had this in April 2006 and it faded in 2 weeks. It popped up last week and I am linking it to a type of shoe with a specific insole. (I am constantly switching my shoes and insoles up)....it is good for the feet/body to have variety. But, the ones with the metatarsal pad in the shoe with the narrow toe box is a bad combo. I am icing and I hope that will make it go away quickly. I also doctored my main orthotic insoles so I'll check it tomorrow and continue to tweak it as needed.
Monday, April 16, 2007
Speed Play
Sun- 7 miles- 58min (fartlick session w/ striders, drills, fast fun)
Today I did something different. I ran in the "forest" part of base....an area where they have run an extensive network of "gray water" hoses that come from the water treatment facility. They irrigate with this water about 6-8 rows of bushes and desert trees. Within this clump of living greenery is a sand path that makes a circle and two straight road-like paths. I run in there frequently, but the straights are only 300m long and the circle is about 300m as well, so not a long area to run. But one can do repeats right?! So yesterday I did true speed play as the term fartlick means. I mainly did a lot of striders accelerating from a dead stop to top end and hold for a brief period and gradually decelerate. I also did a bunch of plyometric drills like skipping, carioka, some bounding and explosive form running that I have not done in a long time. When in junior college I used to do these a lot and really had my best stretch of non-injured running and improvement. Maybe its time to put some of this back into play. Especially since I am a trail runner and currently training without trails. Kinda like a mountain bike specialist doing nothing but road biking. Beneficial yes, but not specific enough.
1. Easy day
2. easy with drills and striders
3. longer with threshold or marathon pace work
repeat, repeat, repeat, repeat.......................................
Today I did something different. I ran in the "forest" part of base....an area where they have run an extensive network of "gray water" hoses that come from the water treatment facility. They irrigate with this water about 6-8 rows of bushes and desert trees. Within this clump of living greenery is a sand path that makes a circle and two straight road-like paths. I run in there frequently, but the straights are only 300m long and the circle is about 300m as well, so not a long area to run. But one can do repeats right?! So yesterday I did true speed play as the term fartlick means. I mainly did a lot of striders accelerating from a dead stop to top end and hold for a brief period and gradually decelerate. I also did a bunch of plyometric drills like skipping, carioka, some bounding and explosive form running that I have not done in a long time. When in junior college I used to do these a lot and really had my best stretch of non-injured running and improvement. Maybe its time to put some of this back into play. Especially since I am a trail runner and currently training without trails. Kinda like a mountain bike specialist doing nothing but road biking. Beneficial yes, but not specific enough.
1. Easy day
2. easy with drills and striders
3. longer with threshold or marathon pace work
repeat, repeat, repeat, repeat.......................................
Tuesday, March 27, 2007
First Rep Workout
Monday PM- 6 miles 2wu 4x200-42, 4x400-85 on 2-3min recov
This was going to be a longer workout, but I broke the treadmill, then had to take the motherboard out, clean it, re attach it and fix it. so I stopped the run.
This was going to be a longer workout, but I broke the treadmill, then had to take the motherboard out, clean it, re attach it and fix it. so I stopped the run.
Wednesday, March 14, 2007
Training Plans
Mon- 5 miles- stiff sore jog w/ walk breaks
Tues- 6miles- 47:41
Over the last two days I have spent a significant amount of time formalizing a training plan for the next 19 weeks leading up to the Vermont 100. I am trying to use my unique situation here being deployed and without many creature comforts (read time wasters) like TV to my advantage. Also being removed from normal daily taskings such as commute time, household chores, and quality time with family, I plan to completely devote myself to running. This is truly an opportunity to be an extremely selfish and obsessive runner. Why not?!
So I decided to try something a little different. I outlined a plan where every 3 weeks I back away from the routine of a long run, speed session and tempo run mixed with easy recovery runs and simply throw in a BIG MILES week of easy paced long doubles. I follow this with two normal structured weeks as outlined above, then repeat. I will run intervals of 1500-3200m on Tuesdays (3-6miles worth), a medium long run with striders on Thursdays, and a cut-down or tempo run on Saturdays. During the BIG miles week I will run at an easy 8min/mile pace for 6-13 miles, with doubles most every day.
I am also going to periodize a bit more and hold off on super long runs for several weeks. Over the last 8 years that I have been running ultras covering the distance has never been my problem. And to be as competitive as I want to be I need to improve my speed. Thus, I'm going to work on that for several weeks and then change up the program in the last 8 weeks before the race and include several runs in the 15-18 mile range and a regular 30-40 miler.
This is the first time since 1998 that I have sat down and programed a specific program for myself. I really have been a hap hazard trainer for years now. Nothing wrong with that, and I have enjoyed it immensely, but I know I have not been getting the best out of my body.
So, let the training begin and wish me luck!
Tues- 6miles- 47:41
Over the last two days I have spent a significant amount of time formalizing a training plan for the next 19 weeks leading up to the Vermont 100. I am trying to use my unique situation here being deployed and without many creature comforts (read time wasters) like TV to my advantage. Also being removed from normal daily taskings such as commute time, household chores, and quality time with family, I plan to completely devote myself to running. This is truly an opportunity to be an extremely selfish and obsessive runner. Why not?!
So I decided to try something a little different. I outlined a plan where every 3 weeks I back away from the routine of a long run, speed session and tempo run mixed with easy recovery runs and simply throw in a BIG MILES week of easy paced long doubles. I follow this with two normal structured weeks as outlined above, then repeat. I will run intervals of 1500-3200m on Tuesdays (3-6miles worth), a medium long run with striders on Thursdays, and a cut-down or tempo run on Saturdays. During the BIG miles week I will run at an easy 8min/mile pace for 6-13 miles, with doubles most every day.
I am also going to periodize a bit more and hold off on super long runs for several weeks. Over the last 8 years that I have been running ultras covering the distance has never been my problem. And to be as competitive as I want to be I need to improve my speed. Thus, I'm going to work on that for several weeks and then change up the program in the last 8 weeks before the race and include several runs in the 15-18 mile range and a regular 30-40 miler.
This is the first time since 1998 that I have sat down and programed a specific program for myself. I really have been a hap hazard trainer for years now. Nothing wrong with that, and I have enjoyed it immensely, but I know I have not been getting the best out of my body.
So, let the training begin and wish me luck!
Friday, March 9, 2007
Whats Your Best Workout Ever?
Thursday- off- travel to south base, slept in
Friday- 7 miles- 55:40
I was doing some work on the running log today and came across a great 15 day stretch in Aug-Sept 1991 where I set PR's in the 3200-10:05, 3 mile-15:53, and 10K-34:51, as well as, did a workout that is honestly one of my lifetime bests. I was about to go into my junior year of high school and had done a good bit of speed work over the summer to prep for, and then compete in, the 800 meters at the Empire State Games. So I had 2:04 speed and had just began doing longer repeat workouts to prep for the XC season.
The workout is a standard one: 3xmile with one lap recovery jog. I manged to run:
5:08, 5:03, 5:04
While I did get faster than this later on I am not sure I ever ran a 3xmile faster. While a senior in March of 1997 at Ithaca College I raced my teammates (I was a practice champ a lot and in races my teammates beat me....I was so stupid!) anyway we did a 5x1200m workout on 3 min recoveries averaging 3:41. In terms of pure performance that maybe my best workout ever. What is yours?
Probably the workout that was toughest...or that the fewest number of folks can say they have done, was completed in Aug of 1998 when I ran 50x400m on a 2 min cycle at 5K race pace. At the time this was 83 sec so I had 37 sec rest. That one killed. I was inspired by a book I read on Emil Zatopek.
Tomorrow I'll be running long again around the south base's 2.2mile sandy crushed coral perimeter road....but I'll be dreaming about great speed workouts to come in the future.
Friday- 7 miles- 55:40
I was doing some work on the running log today and came across a great 15 day stretch in Aug-Sept 1991 where I set PR's in the 3200-10:05, 3 mile-15:53, and 10K-34:51, as well as, did a workout that is honestly one of my lifetime bests. I was about to go into my junior year of high school and had done a good bit of speed work over the summer to prep for, and then compete in, the 800 meters at the Empire State Games. So I had 2:04 speed and had just began doing longer repeat workouts to prep for the XC season.
The workout is a standard one: 3xmile with one lap recovery jog. I manged to run:
5:08, 5:03, 5:04
While I did get faster than this later on I am not sure I ever ran a 3xmile faster. While a senior in March of 1997 at Ithaca College I raced my teammates (I was a practice champ a lot and in races my teammates beat me....I was so stupid!) anyway we did a 5x1200m workout on 3 min recoveries averaging 3:41. In terms of pure performance that maybe my best workout ever. What is yours?
Probably the workout that was toughest...or that the fewest number of folks can say they have done, was completed in Aug of 1998 when I ran 50x400m on a 2 min cycle at 5K race pace. At the time this was 83 sec so I had 37 sec rest. That one killed. I was inspired by a book I read on Emil Zatopek.
Tomorrow I'll be running long again around the south base's 2.2mile sandy crushed coral perimeter road....but I'll be dreaming about great speed workouts to come in the future.
Thursday, March 8, 2007
Working on The Speed
AM- 5 miles walk
PM- 7 miles- 3 warm up, 3x 1520m-(ave 5:32), 1 cool down
Well it had been nine days since my last speed workout and thus time to abuse myself in the quest to get some fleetness of the foot back. I want to keep the total miles of fast repeats to just 3 for a couple more weeks so I originally planned to do a 3200, 1600 workout, but when the time came I pretty much wussed out of the 2 mile. It'd hurt.... So I just decided to repeat last weeks workout but cut the 3 minute recovery down to 2 minutes as they seemed a bit overkill last week. I felt pretty good on the warm up only slightly achy and stiff from yesterdays strong 12 miler. This shows that the last 2 months of training are starting to pay off as the same paced 12 miler last November necessitated 2 days off from running.
I am still a bit awkward and uncoordinated running with a quick turnover as it has been a long time, but this weeks repeat miles felt smoother than last week. Neurological gains in muscle coordinated recruitment can explain the gains I showed when comparing rep times to last weeks (ave 5:46). I managed to run 5:40, 5:29, and then 5:26 for the 1520m "mile" rectangle loop I run with my heart rate dropping to 100bpm 80 sec post repeat and to 85bpm 2 minutes post the 3rd repeat. Cardiovascularly I am in pretty good shape, and with 3-5 more weeks of repeats I will start to see real speed improvements as the enzymatic efficiency within the muscles will improve. Intervals suck...but they work!
I am using this blog as a way to hold myself accountable. It is as if I have 50 training partners who will be asking about my workout and who I will be letting down if I chose to skip it or cut it short. So thanks a lot for reading and expressing your interest in what I have to say!
Just to show you the power of the Internets reach...after yesterdays post I received within a 3 hour period emails from people in all facets of my life from the last 15 years:
my best friend from high school 1990-93
Friends and academic adviser at Ithaca College 95-97
Soldiers I worked with in Massachusetts 98-2000
UVA ROTC mates 2000-2002
PT's I worked with in Texas 2003-04
Co-workers 2004-06
And folks I ran races with in 2001,
Grand slammed with in 2002,
and ran in the VHTRC and on the Montrail team with 2001-2007.
Pretty amazing and much appreciated! Thanks and stay in touch
PM- 7 miles- 3 warm up, 3x 1520m-(ave 5:32), 1 cool down
Well it had been nine days since my last speed workout and thus time to abuse myself in the quest to get some fleetness of the foot back. I want to keep the total miles of fast repeats to just 3 for a couple more weeks so I originally planned to do a 3200, 1600 workout, but when the time came I pretty much wussed out of the 2 mile. It'd hurt.... So I just decided to repeat last weeks workout but cut the 3 minute recovery down to 2 minutes as they seemed a bit overkill last week. I felt pretty good on the warm up only slightly achy and stiff from yesterdays strong 12 miler. This shows that the last 2 months of training are starting to pay off as the same paced 12 miler last November necessitated 2 days off from running.
I am still a bit awkward and uncoordinated running with a quick turnover as it has been a long time, but this weeks repeat miles felt smoother than last week. Neurological gains in muscle coordinated recruitment can explain the gains I showed when comparing rep times to last weeks (ave 5:46). I managed to run 5:40, 5:29, and then 5:26 for the 1520m "mile" rectangle loop I run with my heart rate dropping to 100bpm 80 sec post repeat and to 85bpm 2 minutes post the 3rd repeat. Cardiovascularly I am in pretty good shape, and with 3-5 more weeks of repeats I will start to see real speed improvements as the enzymatic efficiency within the muscles will improve. Intervals suck...but they work!
I am using this blog as a way to hold myself accountable. It is as if I have 50 training partners who will be asking about my workout and who I will be letting down if I chose to skip it or cut it short. So thanks a lot for reading and expressing your interest in what I have to say!
Just to show you the power of the Internets reach...after yesterdays post I received within a 3 hour period emails from people in all facets of my life from the last 15 years:
my best friend from high school 1990-93
Friends and academic adviser at Ithaca College 95-97
Soldiers I worked with in Massachusetts 98-2000
UVA ROTC mates 2000-2002
PT's I worked with in Texas 2003-04
Co-workers 2004-06
And folks I ran races with in 2001,
Grand slammed with in 2002,
and ran in the VHTRC and on the Montrail team with 2001-2007.
Pretty amazing and much appreciated! Thanks and stay in touch
Tuesday, February 27, 2007
My First "Workout"
Well, even though I run or walk pretty much every day, yesterday, was really my first true speed workout in the 8 months that I have been overseas. I just go out and plod along enjoying the movement but never really work hard. My first goal coming over here was to build a base again. I feel like I have completed that by gradually moving from 25 miles a week last June up conservatively to 70 miles a week in November and December. In January I traveled and raced but did not start any speed training. Once back in Egypt I planned to start up a regular focused training plan to recapture my speed and fitness. Yesterday I took some more steps in that direction. Only on 8 occasions have I done any faster paced running at all in the last 8 months. These include:
two workouts of 3-5 x 300m striders
one strong 2 mile- 12:33
A 5.25 mile race in 32:17
two 12 mile tempo runs in 1:24 and 1:22
and two half marathons in 1:31 and 1:28:35
Yesterday I began what I would actually consider speed work. I ran a 3 x mile workout with 3:00 min recovery. On the base here I actually have a 1520m road loop that I will be using, so to be honest they were not full miles, but will be reproducible and are close enough.
I managed to run 5:59, 5:44, and 5:35 without too much struggle. I picked 3 min recoveries kind of randomly, and probably only needed 2 minutes, as I caught my breath pretty quickly. I ran in total control focusing on being smooth and relaxed. I had forgotten how fun it actually is to run fast! You feel very strong and invigorated.
I MUST continue these along with lactate threshold tempo runs to regain any sense of competitiveness and speed. I feel like I need to really earn the Montrail sponsorship I have had since 2001. I also decided my PR's are soft and at age 32 I am too young to give up on improving them. Both Paul Tergat and Haile Gebrselassie are older than I am and still kicking butt. I also have good genes as my father ran a 4:43 mile, 32:30- 10K and 2:34 marathon after turning 40. It is time to get serious.
two workouts of 3-5 x 300m striders
one strong 2 mile- 12:33
A 5.25 mile race in 32:17
two 12 mile tempo runs in 1:24 and 1:22
and two half marathons in 1:31 and 1:28:35
Yesterday I began what I would actually consider speed work. I ran a 3 x mile workout with 3:00 min recovery. On the base here I actually have a 1520m road loop that I will be using, so to be honest they were not full miles, but will be reproducible and are close enough.
I managed to run 5:59, 5:44, and 5:35 without too much struggle. I picked 3 min recoveries kind of randomly, and probably only needed 2 minutes, as I caught my breath pretty quickly. I ran in total control focusing on being smooth and relaxed. I had forgotten how fun it actually is to run fast! You feel very strong and invigorated.
I MUST continue these along with lactate threshold tempo runs to regain any sense of competitiveness and speed. I feel like I need to really earn the Montrail sponsorship I have had since 2001. I also decided my PR's are soft and at age 32 I am too young to give up on improving them. Both Paul Tergat and Haile Gebrselassie are older than I am and still kicking butt. I also have good genes as my father ran a 4:43 mile, 32:30- 10K and 2:34 marathon after turning 40. It is time to get serious.
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