Still feelin it

Tue: 8/25/09
AM: 10 mile run (1:10:00)
My legs still felt pretty beat up for this one, especially the last mile or two. I guess I am not really surprised after a tough week. I know I had a similar week a few weeks ago and I emerged from the that down with a new level of fitness. Hoping to get the same result this time. Did some barefoot strides on the grass to help loosen things up.

Ahhhh

Mon: 8/25/09
AM: 10 mile run (1:11:00)
The legs were still pretty tight and sore today so took it easy. Ran to Herring run from the gym and did a nice loop on the path. Found a little woodchipped detour that added on 3 or 4 mins or so. My quads were particularly sore today but I don't think the pace dawdled too much. The weather has finally become more toreable. Today was 67 or so and the humidity was bearable. I know we probably have a few more weeks where thins will get nasty again but I think the worst of the summer weather is over. I also was able to get back to the gym routine today after it was closed last week for cleaning. Did a decent set of general strength.

PM: 6 mile run (41:30)
Ran with Melanie and the temps were still pretty manageable. I actually felt a little better for this one that I have in the past.

Week in Review

80 mpw - 10 runs = 62 miles singles

Very intense week with three workouts. Pretty happy with how they all went although I would certainly have wished for better weather Saturday. The overall weather this week was terrible but it looks like things are gonna finally break. Looking forward to recovering and letting this training absorb and moving in to a more focused aerobic development phase.

Not a slave to the 7 day schedule

Sun: 8/23/09
AM: 8 mile run (58:00)
Well, I knew this was an intense week and I thought I might be able to squeeze a long run into the mix to cap it off. Boy, was I wrong. I felt like complete crap from the gun and, although I loosened up a little by the end, trying to go long would have been a wash. Melanie and I took the hilly Druid Hill loop in order to stay in the shade; I was glad to have her around to keep the pace honest. Gonna move the long run to Tuesday or maybe even Wednesday, depending on how I feel so I can make sure it's a good solid effort. Happy with the smart decision making as of late.

Road whore

Sat: 8/22/09
AM: 3 w/u, 12k tempo (40:45) (3:11, 3:16, 3:15, 3:25, 3:24, 3:34, 3:24, 3:24, 3:27, 3:29, 3:28, 3:23), 2c/d - Avg pace = 5:27

Decided to do my tempo effort today at a local race in Greenbelt, MD. From a humidity standpoint, the weather might have been the worst I've ever tried to work out in. It was 77 degrees and 93% humidity, which made for a dew point of 72. The field was small, 200 runners or so, and the course was basically a "T" shape that started and finished at the middle point. I was on ideal pace through 3k (not long I know) but I was 45 secs clear of the field and the humidity and slight rolling hills were gonna take their toll. Struggled to push the pace back under the 5:20 barrier and the last 2k was pretty tough on the legs.

Overall, I was satisfied with the workout. I certainly wish it would have been faster but the weather made such a difference today. I think I produced a good tempo to aerobic threshold effort and it will certainly add to my fitness.

Slooooooow

Fri: 8/21/09
AM: 6 mile run (45:00)
My hamstring (Ischial Tuberosity) was killing me this morning and I had trouble just getting my leg moving without pain. I've had this problem for a while and I had hoped that the extensive time off would have healed it up. Yesterday's track workout flared it up again, damn. I decided to let my body dictate the pace and 8 min miles is what ensued.

PM: 4 mile (30:00)
Just an easy shakeout with Melanie so I could have another opportinity to get blood flowing and a good stretch. Needless to say, it was humid and uncomfortable but the extra stretching felt nice.

Speed Kills

Thur: 8/20/09
AM: 3.5 w/u - last mile @ 5:25
4 x 32/42 per 200 meters (31.2, 43.3, 31.2, 41.9, 31.7, 42.0, 31.4, 42.3) = 4:55.3 mile
6 min rest
200 (28.9) 400 (62.8) 600 (1:40) 400 (64.1) 200 (31.3) w/3:15-3:45 sec rest
5 min rest
4 x 32/42 per 200 meters (32.5, 43.5, 32.1, 43.2, 32.2, 43.4, 31.8, 43.4) = 5:02 mile
2.5 c/d
Total = 9 miles

This workout was way harder than I predicted, mainly because my speed and speed endurance right now is non-existent. Looking at the sprint times is appalling seeing as I was running ALL OUT to hit them. Nevertheless, the work is obviously what I needed. As I've said to many athletes I coach; we do workouts to improve fitness, not to see how good we are. Leave that to the races. I have to heed my own advice on this one. The weather was once again brutal - 77 degrees, 83% humidity and a dew point at 72. Luckily, I brought two bottles of water with me and over the course of the workout poured both of them on myself.

I was rigging pretty hard during the 400 and 600 parts of this workout. When I did the 600 in 1:40 I thought about pulling the plug but took an extra rest and decided to man up. I am glad I did, not that I felt any better.

The 32/42 thing is a play on Bowerman's infamous 30/40. I knew the purpose was to run 30/40 as long as you could and that I wouldn't be able to do one of them so I slowed it down. I was surprised that I was able to get the last set done as I had pretty much written it off mid workout. I decided to just do one at a time. This was really really tough even given my slower standards. Galen Rupp once ran 24 laps at 30/40. After doing this workout for myself, that is pretty amazing.

PM: 4 mile run (30:00)
Felt pretty crappy and tired on this one, not surprised. Good little shakeout in the Balto furnace.