October 13th, 2010 at 4:30 pm
(Run)
·
Digg! this story.
nice comfortable run. started off really slow and worked up to a couple sub 7:00 miles. legs felt a bit heavy over the first 10 miles…felt pretty good in the last 1/2 mile.
Workout:
October 12th, 2010 at 4:00 pm
(Run)
·
Digg! this story.
warm up with the guys. ran 3000m fartlek with the guys. did some timing. ran 3000m fartlek with the women. did some more timing. cooled down with women plus some extra.
Workout:
October 11th, 2010 at 4:30 pm
(Run)
·
Digg! this story.
had a decent run going today. twisted my left ankle about half way through the run today on the side of the road. i don’t think it will be too bad. no swelling. might have to just wear a different pair of shoes???
Workout:
October 10th, 2010 at 8:30 pm
(Run)
·
Digg! this story.
nice and easy double.
Workout:
October 10th, 2010 at 9:00 am
(Run)
·
Digg! this story.
50 degrees, no wind, running on trails around lake. great day for a run. feeling alright considering the past 3 days of running.
Workout:
October 9th, 2010 at 1:15 pm
(Run)
·
Digg! this story.
out in 66:15, back in 64:45. struggled a lot over the last 3 miles. dehydrated a bit and a bit sore from the hills yesterday. felt like i was going 9 minute pace over the last few miles, but i think it was closer to 7:30 pace…not too ugly then.
Workout:
October 8th, 2010 at 4:30 pm
(Run)
·
Digg! this story.
4 x 500m Turtle Creek Hill Progressions
1:56, 1:52, 1:48, 1:42
Best hill workout in years. This past month of down time may have paid off.
gorgeous day for a run. tacked on some extra to get 10 miles total in. was planning on coaching the hills today and crushing a long run tomorrow…might have to modify my plans tomorrow. we’ll see you i feel tomorrow.
Workout:
October 7th, 2010 at 4:30 pm
(Run)
·
Digg! this story.
started off with 15 minute core work and stretching. ran a solid 10 with the last 4 miles around 6:45 pace. finished with 8 x strides. feeling the lack of speed on the strides…but besides that i’m feeling pretty good. finally got my mileage back up to something respectable.
Workout:
October 6th, 2010 at 8:30 pm
(Run)
·
Digg! this story.
a nice cool, calm night with the temps in the low 50’s. i really had a tough time getting out that door, but i know i need to pick up my training over the next 3 weeks if i don’t want to crash and burn at nyc.
first 6 miles were right around 7:00 pace, even though i was pushing pretty hard. during the 7th mile things started to roll a lot more smoothly and pushed the last 2 miles pretty hard trying to work the last up hill around the development.
hill 5 in 35:01, river 5 in 34:00, last 2 miles in 12:28.
one of my better runs in the past month actually. hopefully this is the start to a solid month of training.
i was thinking about nyc during the run quite a bit and have decided at this point to not go for that sub 2:30 i so desperately want…need. i will start off at 6:00 pace for 10 to 13 miles and then try and race the 2nd half of the marathon. this will be my game plan unless my training over the next 3 weeks indicates that i’m in better shape than my racing has indicated over the past 6 months.
Workout:
October 5th, 2010 at 4:30 pm
(Run)
·
Digg! this story.
warmed up with the guys…timed for 1.5 hours…cooled down with the girls. feeling much better today. hopefully i’ll have the time and energy to get a decent run in tomorrow.
Workout:
