Tuesday, December 29, 2009
Back To It
After 4 weeks of colds, sinus infections, and hamstring issues I got back to some running this past week. I finally figured out that the hamstring thing was not a strain but spasms. I've been doing certain stretches as described on the Younger LEgs blog both pre- and post-running and it has helped reduce the problem. A couple more weeks of just "running" and I should be ready to get back to "training".
Friday, December 4, 2009
Downtime
After successful base-building and hill/resistance periods where I steadily progressed from the slow end of my training ranges to the fast end I began the anaerobic/sharpening phase. After my first tempo run I ended up with a sore quad during the following day's recovery run. A couple days of ice fixed that up. After the next week's tempo effort I came down with a cold. For a week. Coincidence? Now that the cold is over I tried an easy jog and my left hamstring tightened up. I need ot take next week off for other reasons so it's no going to be almost a month long or longer break at the least. I had planned on running a 5k on Thanksgiving morning but that was right in the middle of my week-long cold so I had to skip that. Based on my training and other factors I was hoping to run about 19:10. Hopefully I'll get back to some running mid-December and be able to start a new training cycle with the New year.
Monday, November 2, 2009
49th
With the return of Standard Time and light before 6:00 a.m. it was a lot easier than it has been to get out of bed and out for an early morning run. Did my recent standard 6.5 mile long run with a 0.7 mile hill just after mile 2. Pushed it pretty good and was appropriately leg heavy by the end.
Last week I did one session of hill springing that seemed to go very well. No issues with my feet. The workout itself was one of the more tiring things I've done in a while. It exhausts every muscle involved in running: calves, quads, hamstrings, and, perhaps most importantly, hip flexors. I ended up doing 3 circuits of my hill course. I only got in one session as we had torrential rains on the day I was going to first try this and springing up wet leave-covered pavement did not seem sensible, at least not for an initial attempt. This week I'll try to get in 2 sessions of 4 repetitions.
Last week I did one session of hill springing that seemed to go very well. No issues with my feet. The workout itself was one of the more tiring things I've done in a while. It exhausts every muscle involved in running: calves, quads, hamstrings, and, perhaps most importantly, hip flexors. I ended up doing 3 circuits of my hill course. I only got in one session as we had torrential rains on the day I was going to first try this and springing up wet leave-covered pavement did not seem sensible, at least not for an initial attempt. This week I'll try to get in 2 sessions of 4 repetitions.
Wednesday, October 28, 2009
Chiropractic, Hill Bounding, and Recent Progress
Since soon after running in the 5th Avenue Mile four and a half weeks ago I've been seeing my chiropractor twice a week. I had been having discomfort in my very lower right back for some time and it seemed to have gotten worse. Turned out I had a very stressed out iliolumbar ligament due to a leftward tilt to my spine and a downward tilt on the right side of my pelvis. At this point it's about 95% corrected.
At my last visit he did something different: he adjusted my feet. I've always had tight ankles and I regularly do the stretch where you sit back on your ankles and press the soles of your feet to the ground to stretch your foot and ankle. I can only do this with shoes on though as the shoes provide a barrier and you have to press pretty hard to get some stretching. If I try it barefooted it's too much of a stretch and too painful right off the bat. The foot adjustment involved him digging his thumbs into various parts of my ankle and foot and then banging/slapping the foot on a padded board contraption thingy. My feet and ankles felt remarkably better immediately after. But still have a ways to go.
Also over the weeks since the 5th Avenue Mile I have moved through my new training paces starting at the tops of the ranges and progressing down to the bottoms of the ranges while maintaining a consistent HR profile. I've been doing a long run and two days of hill drills and the rest recovery pace or easy pace at most. I've done high knee repeats up the hill and hill bounding. It took until about the third session to get the bounding right. The first session I was striding too far up the hill rather then pushing off correctly. The second session I cut down the striding but didn't have the push off quite right. About the middle of the third session it seemed to suddenly all come together and I got the knack of it -- I think. I haven't tried hill springing yet. I'm a little leery of that one due to bunions of my big toes. Over flexing them can be quite painful. I will at least try a gentle version but these may just not be for me.
Based on recent progress I should just about be able to cover 2 miles in a 12-minute Cooper Test. Haven't tried to do that since college when we had to cover at least that during the first week of soccer practice each year. Back then I could cover very close to 2.25 miles in 12 minutes. Just getting to 2 would be great right now though. Perhaps I'll attempt a time trial in the next week or so... maybe on Monday... which is my 49th.
At my last visit he did something different: he adjusted my feet. I've always had tight ankles and I regularly do the stretch where you sit back on your ankles and press the soles of your feet to the ground to stretch your foot and ankle. I can only do this with shoes on though as the shoes provide a barrier and you have to press pretty hard to get some stretching. If I try it barefooted it's too much of a stretch and too painful right off the bat. The foot adjustment involved him digging his thumbs into various parts of my ankle and foot and then banging/slapping the foot on a padded board contraption thingy. My feet and ankles felt remarkably better immediately after. But still have a ways to go.
Also over the weeks since the 5th Avenue Mile I have moved through my new training paces starting at the tops of the ranges and progressing down to the bottoms of the ranges while maintaining a consistent HR profile. I've been doing a long run and two days of hill drills and the rest recovery pace or easy pace at most. I've done high knee repeats up the hill and hill bounding. It took until about the third session to get the bounding right. The first session I was striding too far up the hill rather then pushing off correctly. The second session I cut down the striding but didn't have the push off quite right. About the middle of the third session it seemed to suddenly all come together and I got the knack of it -- I think. I haven't tried hill springing yet. I'm a little leery of that one due to bunions of my big toes. Over flexing them can be quite painful. I will at least try a gentle version but these may just not be for me.
Based on recent progress I should just about be able to cover 2 miles in a 12-minute Cooper Test. Haven't tried to do that since college when we had to cover at least that during the first week of soccer practice each year. Back then I could cover very close to 2.25 miles in 12 minutes. Just getting to 2 would be great right now though. Perhaps I'll attempt a time trial in the next week or so... maybe on Monday... which is my 49th.
Friday, October 16, 2009
First 30-mile week... Ever
Sunday 5.0 Fartlek
Monday 6.5 Long and hilly
Tuesday 4.5 Recovery in 40 minutes on TM, HR @ 135
Wednesday 4.5 High knees uphill x 5 plus WU & CD
Thursday 5.0 Easy in 41:50 on TM, HR @ 145
Friday 4.5 Hill bounding x 4 + Wu & CD
Week 30.0
Monday 6.5 Long and hilly
Tuesday 4.5 Recovery in 40 minutes on TM, HR @ 135
Wednesday 4.5 High knees uphill x 5 plus WU & CD
Thursday 5.0 Easy in 41:50 on TM, HR @ 145
Friday 4.5 Hill bounding x 4 + Wu & CD
Week 30.0
Wednesday, October 7, 2009
First Hill Workout Week and Rest of Year Plan
Started the week with 90 minutes of soccer. I'm just about to the point where I can run as much as needed for the whole 90 and still be able to function. Just about. But not quite. Last 10 minutes or so included a lot of tired passes to no one in particular. Afterward felt pretty good though. Tired, but not exhausted. I count these games as 5 miles of fartlek, but it sure seems like more.
Monday morning I did what has become my standard long run for the last month: 2 miles mostly somewhat down then a bit somewhat up, 0.65 mile hill with one down section and one flat section but mostly steeply up, 0.6 mile gradually down, 0.65 down, 0.6 flat back to start of hill, then the initial 2 miles back. That's 6.5 total. I can cut the hill loop down a bit and fashion this into 7 or 7.5, etc. Eventually doing 2 complete hill loops for 9 total.
Tuesday I did a 40-minute recovery run on the treadmill. 1% elevation. Started at 5.0 mph and increased 0.1 mph every minute until my HR was at 135. That took 20 minutes so I was then at 7.0. Held that for 5 minutes. At that point HR was up to 139 so went down to 6.9. Held that for the remaining 15 minutes. HR went back to 135 for most but up to 137 for the final few minutes.
Covered 4.25 miles in the 40 minutes. Interestingly that's a 9:24.7 average pace. Based on my recent 1-mile race result and using the McMillan calculator the high (slow) end of my recovery run pace should be 9:25. Nice. A month and a half ago or so I did this same run and ended up around 6.0 mph for a 135 HR. Good progress then.
Today I did my first hill workout. I used a 150 meter hill that is 80 meters up, 40 meters flat, and 30 meters up. The up parts are pretty steep. To get back to the bottom it's about 0.3 mile that goes flat for something less then 0.1 mile, down for something less then 0.1 mile, and gradually down for the rest. So the whole loop is about 0.4 mile. I did 4 loops of flat-footed high-knees on the steep sections of the hill with recovery jogging on the loop. Along with warm up and cool down recovery pace jogging. By the top of each of the 80-meter initial sections the knees weren't so high. Same with the top of the 30-meter section after a brief respite on the 40-meter flat. So it seemed about right for the first time out.
The plan for the next few weeks is to do 2 hill sessions a week like this...
High knees both days
High knees one day / Hill bounding one day
Hill bounding both days
Hill bonding one day / Hill springing one day
Hill springing both days
Then a recovery week leading into a hilly 5k.
After that it's 8 weeks or so an anaerobic period. For the first 4 weeks I'll do a progression run and a tempo run, for the second 4 weeks I'll do a long interval workout every 6th day. This will lead into a 5k on January 1st and the an indoor mile or 1500m on January 7th and then end with a 10-mile trail "race" on January 9th.
And then 2 weeks off.
At least that's the plan.
Monday morning I did what has become my standard long run for the last month: 2 miles mostly somewhat down then a bit somewhat up, 0.65 mile hill with one down section and one flat section but mostly steeply up, 0.6 mile gradually down, 0.65 down, 0.6 flat back to start of hill, then the initial 2 miles back. That's 6.5 total. I can cut the hill loop down a bit and fashion this into 7 or 7.5, etc. Eventually doing 2 complete hill loops for 9 total.
Tuesday I did a 40-minute recovery run on the treadmill. 1% elevation. Started at 5.0 mph and increased 0.1 mph every minute until my HR was at 135. That took 20 minutes so I was then at 7.0. Held that for 5 minutes. At that point HR was up to 139 so went down to 6.9. Held that for the remaining 15 minutes. HR went back to 135 for most but up to 137 for the final few minutes.
Covered 4.25 miles in the 40 minutes. Interestingly that's a 9:24.7 average pace. Based on my recent 1-mile race result and using the McMillan calculator the high (slow) end of my recovery run pace should be 9:25. Nice. A month and a half ago or so I did this same run and ended up around 6.0 mph for a 135 HR. Good progress then.
Today I did my first hill workout. I used a 150 meter hill that is 80 meters up, 40 meters flat, and 30 meters up. The up parts are pretty steep. To get back to the bottom it's about 0.3 mile that goes flat for something less then 0.1 mile, down for something less then 0.1 mile, and gradually down for the rest. So the whole loop is about 0.4 mile. I did 4 loops of flat-footed high-knees on the steep sections of the hill with recovery jogging on the loop. Along with warm up and cool down recovery pace jogging. By the top of each of the 80-meter initial sections the knees weren't so high. Same with the top of the 30-meter section after a brief respite on the 40-meter flat. So it seemed about right for the first time out.
The plan for the next few weeks is to do 2 hill sessions a week like this...
High knees both days
High knees one day / Hill bounding one day
Hill bounding both days
Hill bonding one day / Hill springing one day
Hill springing both days
Then a recovery week leading into a hilly 5k.
After that it's 8 weeks or so an anaerobic period. For the first 4 weeks I'll do a progression run and a tempo run, for the second 4 weeks I'll do a long interval workout every 6th day. This will lead into a 5k on January 1st and the an indoor mile or 1500m on January 7th and then end with a 10-mile trail "race" on January 9th.
And then 2 weeks off.
At least that's the plan.
September Re-Cap
Finished up my aerobic base period in September with weeks of
28.5
25.75
29
22.75
The 1st week started with a Labor Day 5k and the 3rd week ended with the 5th Avenue Mile. Yes, you shouldn't be racing during aerobic base building but it was fun.
That's also more than 100 for 4-weeks which is a first.
Next up: hill work. We'll see how that goes.
28.5
25.75
29
22.75
The 1st week started with a Labor Day 5k and the 3rd week ended with the 5th Avenue Mile. Yes, you shouldn't be racing during aerobic base building but it was fun.
That's also more than 100 for 4-weeks which is a first.
Next up: hill work. We'll see how that goes.
Saturday, September 26, 2009
5th Avenue Mile
Ran the 5th Avenue Mile today for the first time with these 1/4 mile splits...
1:20 down
1:31 up
1:26 down
1:25 flat
... for a 5:42 by my watch.
Official results have me at 5:45.
If I want to make the first part of my stated goal I'll need to carve 45 seconds off of this for next year's edition. Around this time last year I could probably have done about a 6:30. So that's 45 seconds off in a year. Could that be done two years in a row? I missed about 4 months of training last year so with a good consistent year of training it might be possible. If not I'll be out on the track self-timing one mile on November 1st sometime near midnight.
1:20 down
1:31 up
1:26 down
1:25 flat
... for a 5:42 by my watch.
Official results have me at 5:45.
If I want to make the first part of my stated goal I'll need to carve 45 seconds off of this for next year's edition. Around this time last year I could probably have done about a 6:30. So that's 45 seconds off in a year. Could that be done two years in a row? I missed about 4 months of training last year so with a good consistent year of training it might be possible. If not I'll be out on the track self-timing one mile on November 1st sometime near midnight.
Tuesday, September 8, 2009
Labor Day "5k"
Ran the Closter Labor Day 5k with these splits...
6:28 1st Mile
6:42 2nd Mile
6:03 Last 0.92 miles
So that's 19:13 for a 2.92 mile "5k".
The calculators say that's a 20:30 5k equivalent, which was what I was shooting for and what I seemed to be on pace for so I'm counting it that way.
6:28 1st Mile
6:42 2nd Mile
6:03 Last 0.92 miles
So that's 19:13 for a 2.92 mile "5k".
The calculators say that's a 20:30 5k equivalent, which was what I was shooting for and what I seemed to be on pace for so I'm counting it that way.
Saturday, September 5, 2009
August Re-cap
Added another 27.5 mile week and then two 20-mile weeks that included a 7-day stretch where I only ran 2 days. That was a combination of vacation travel, getting a bit of a head cold from that vacation travel, and waking up one morning barely able to get out of bed with back spasms. But then everything cleared up and I had some nice easy runs leading up to trying a 5k on Labor Day.
Sunday, August 16, 2009
27.5-mile Week
Last week looked like this:
6 Long
4 Recovery (slower than 10:00 pace on TM)
4.5 Paced friend to 23:43 5k + warm-up and cool-down
5 "Easy" (41 minutes)
Off Day
4 Easy
4 Fartlek
27.5 total
Pretty sure that's my biggest week in over 20 years.
6 Long
4 Recovery (slower than 10:00 pace on TM)
4.5 Paced friend to 23:43 5k + warm-up and cool-down
5 "Easy" (41 minutes)
Off Day
4 Easy
4 Fartlek
27.5 total
Pretty sure that's my biggest week in over 20 years.
Thursday, July 16, 2009
Aerobic Base Building
Spending the summer months on the aerobic base. Aiming to get up to a 28 mile week like this:
6 Long
4 Recovery
3 MP
5 Easy
3 MP
4 Recovery
3 Fartlek
The fartlek run will just be an easy pace run with 10-second leg speed strideouts thrown in every half mile or so.
6 Long
4 Recovery
3 MP
5 Easy
3 MP
4 Recovery
3 Fartlek
The fartlek run will just be an easy pace run with 10-second leg speed strideouts thrown in every half mile or so.
Tuesday, June 16, 2009
Spring Re-cap
Spent most of the spring trying to get over shin splints and then fighting allergies every time I ran outside. None too productive.
Saturday, February 28, 2009
10k Plan Week 8
This week was meant to be a down week and it became somewhat of a rest week except...
Sun: Rest
Mon: Gym
Tue: Tried new dynamic warm up followed by easy TM running but left quad tightened after 1.75 miles.
Wed: 3 Easy on TM. No issues.
Thu: Ran 1500m and 800m at NYRR Thursday Night at the Races at the Armory in NYC. 5:42 for 1500m. Equivalent of 6:09 mile or so. Was hoping for 6:00 mile equivalent so a bit disappointing. Given recent issues, though, I guess it was OK. For the 800 I tried to go out at 5:00 mile pace just to see how long I could hold it. Not long it turns out. Faded badly to finish in 2:53. Might have been something like: 37, 41, 44, 49. Was thoroughly beaten by a guy celebrating his 70th birthday and just out for a 2:39 "jog".
Fri: 5 Easy outdoors through the marsh trail.
Sat: Rest
Sun: Rest
Mon: Gym
Tue: Tried new dynamic warm up followed by easy TM running but left quad tightened after 1.75 miles.
Wed: 3 Easy on TM. No issues.
Thu: Ran 1500m and 800m at NYRR Thursday Night at the Races at the Armory in NYC. 5:42 for 1500m. Equivalent of 6:09 mile or so. Was hoping for 6:00 mile equivalent so a bit disappointing. Given recent issues, though, I guess it was OK. For the 800 I tried to go out at 5:00 mile pace just to see how long I could hold it. Not long it turns out. Faded badly to finish in 2:53. Might have been something like: 37, 41, 44, 49. Was thoroughly beaten by a guy celebrating his 70th birthday and just out for a 2:39 "jog".
Fri: 5 Easy outdoors through the marsh trail.
Sat: Rest
Sunday, February 22, 2009
10k Plan Week 7
Sun: 10 miles on the treadmill. 45 min for 5, then 44 min for 5 after a quick break.
Mon: Gym
Tue: 6 mile progression run on TM.
Wed: 30 min (3 miles or so) easy on TM.
Thu: 20 min tempo run at 8.2 on TM. Was supposed to be 30 min or so (4 miles). Didn't feel so great. Right shin splint still a bit of an issue.
Time to reassess.
Fri & Sat: Rest
Mon: Gym
Tue: 6 mile progression run on TM.
Wed: 30 min (3 miles or so) easy on TM.
Thu: 20 min tempo run at 8.2 on TM. Was supposed to be 30 min or so (4 miles). Didn't feel so great. Right shin splint still a bit of an issue.
Time to reassess.
Fri & Sat: Rest
Sunday, February 15, 2009
10k Plan Week 6
Sunday was meant to be a 10-miler but as I was just getting over (or so it seemed) a bit of shine splint discomfort I opted for an easy 5 on the treadmill. No real issues. Continued with ice on the shine after and in the evening.
Monday morning I got in the 10-miler on the treadmill. 45 minutes for the first 5 with most of it at 6.9 after a slow build up over 15 minutes. Took a brief break and did the 2nd half in 46 minutes after slowing the speed down a bit over the final 15 minutes or so. Shin still needs some ice at night.
Tuesday nothing.
Wednesday was 45-minute 5-mile progression run on the treadmill ending at 7.3. Ice before bed.
Thursday I got in the first gym workout since my left hip flexor had tightened up one day last week. Later that night, though, that hip flexor was even tighter and more tender then last week. Oops.
Friday was supposed to be 4x0.5M intervals. I did my warm-up and the hip seemed fine so I gave it a shot (though my HR got up to 147 after the warmup -- lately it's been around 135 or so after my standard 15 minute warm-up)I got about halfway through the first interval and the treadmill -- not my hip -- gave out. It wouldn't/couldn't maintain the pace. I switched to another and had the same problem. So had to switch to the last evailable treadmill and luckily it held the pace (9.2/6:31) fine. I finished the second half of the 1st interval at HR of 166. After a 0.25 jog at 5.0/12:00 pace my HR was down to 147. After the 2nd interval it was 180. Hmmm... I thought my max HR was 178. After the 0.25 jog it was down to 154. After the 3rd interval it was 182. At this point I decided to skip the 4th interval. I probablty just should have cut the pace a bit. Oh well. I probably shuold have done a bit less pace and a bit less rest. Maybe just 2:00 of rest or so. On the plus side afterwood and later that evening both the hip and the shin felt better than they had all week. Almost 100%.
Saturday I got outside for an easy 3-mile recovery run.
So 5+10+5+4+3=27 miles for the week. Next week is 29 like this...
Sunday 10 Long
Monday 4 Recovery
Tuesday 5 Progression
Wednesay Rest
Thursday 6 w/4 at Tempo Pace
Friday 4 Recovery
Monday morning I got in the 10-miler on the treadmill. 45 minutes for the first 5 with most of it at 6.9 after a slow build up over 15 minutes. Took a brief break and did the 2nd half in 46 minutes after slowing the speed down a bit over the final 15 minutes or so. Shin still needs some ice at night.
Tuesday nothing.
Wednesday was 45-minute 5-mile progression run on the treadmill ending at 7.3. Ice before bed.
Thursday I got in the first gym workout since my left hip flexor had tightened up one day last week. Later that night, though, that hip flexor was even tighter and more tender then last week. Oops.
Friday was supposed to be 4x0.5M intervals. I did my warm-up and the hip seemed fine so I gave it a shot (though my HR got up to 147 after the warmup -- lately it's been around 135 or so after my standard 15 minute warm-up)I got about halfway through the first interval and the treadmill -- not my hip -- gave out. It wouldn't/couldn't maintain the pace. I switched to another and had the same problem. So had to switch to the last evailable treadmill and luckily it held the pace (9.2/6:31) fine. I finished the second half of the 1st interval at HR of 166. After a 0.25 jog at 5.0/12:00 pace my HR was down to 147. After the 2nd interval it was 180. Hmmm... I thought my max HR was 178. After the 0.25 jog it was down to 154. After the 3rd interval it was 182. At this point I decided to skip the 4th interval. I probablty just should have cut the pace a bit. Oh well. I probably shuold have done a bit less pace and a bit less rest. Maybe just 2:00 of rest or so. On the plus side afterwood and later that evening both the hip and the shin felt better than they had all week. Almost 100%.
Saturday I got outside for an easy 3-mile recovery run.
So 5+10+5+4+3=27 miles for the week. Next week is 29 like this...
Sunday 10 Long
Monday 4 Recovery
Tuesday 5 Progression
Wednesay Rest
Thursday 6 w/4 at Tempo Pace
Friday 4 Recovery
Friday, February 6, 2009
10k Plan Week 5
It was in the mid-40s Sunday afternoon so I went outside for my 9-miler. Going out was fine but after turning around the wind picked up and made things quite difficult. Thankfully the sun was in front of me and still strong so I was warm... but I was soon pretty well bonked out. What took less than 40 minutes out took around 45 back. Maybe going out at 2:30 after only eating a crumb bun at 9 am was a bad idea.
Monday my plan was to do just a 30-minute recovery run on the treadmill but I felt so good I ended up doing a 45-minute "recovery run" on the treadmill.
Tuesday I actually got up out of bed and ran before work (quite a milestone, actually). Did a 45-minute progression run ending with 5 minutes at 7.3 (8:13). The run felt great but by the time I got to work my left hip flexor was extremely tight and sore. Lot's of ice and some very light stretching before bed.
Wednesday it was much better but still a bit sore and a bit tight. More ice and light stretching before bed.
Thursday felt pretty good. Got in a 30-minute 4-mile tempo run mostly at 8.2 (7:19). Hip flexor felt fine. But later my right inner shin had some shin splint like soreness. More ice and light stretching.
So that's 24 for the week... the most since I also did 24 the week prior to my 5k in November.
After 2 days of rest (and hopefully no sore spots) next week looks like this...
Sunday: 10 Long (first ever 10-miler)
Monday: 4 Recovery
Tuesday: 5 Easy/Progression
Wednesday: Rest
Thursday: 5 including 4x800 intervals @ 3:16
Friday: 3 Recovery
Saturday: Rest
Total: 27 miles
Monday my plan was to do just a 30-minute recovery run on the treadmill but I felt so good I ended up doing a 45-minute "recovery run" on the treadmill.
Tuesday I actually got up out of bed and ran before work (quite a milestone, actually). Did a 45-minute progression run ending with 5 minutes at 7.3 (8:13). The run felt great but by the time I got to work my left hip flexor was extremely tight and sore. Lot's of ice and some very light stretching before bed.
Wednesday it was much better but still a bit sore and a bit tight. More ice and light stretching before bed.
Thursday felt pretty good. Got in a 30-minute 4-mile tempo run mostly at 8.2 (7:19). Hip flexor felt fine. But later my right inner shin had some shin splint like soreness. More ice and light stretching.
So that's 24 for the week... the most since I also did 24 the week prior to my 5k in November.
After 2 days of rest (and hopefully no sore spots) next week looks like this...
Sunday: 10 Long (first ever 10-miler)
Monday: 4 Recovery
Tuesday: 5 Easy/Progression
Wednesday: Rest
Thursday: 5 including 4x800 intervals @ 3:16
Friday: 3 Recovery
Saturday: Rest
Total: 27 miles
Saturday, January 31, 2009
VDOT 47.0
Completed a Cooper Test (12-minute run) on the treadmill at 9.2 mph and 1% incline covering 1.84 miles. That works out to a VDOT of 47.0. Next month's goal is to run 6:00 for a mile on February 26th at the NYRR Thursday Night at the Races at the Armory in New York.
Thursday, January 29, 2009
Boring Update
Since getting back into things after being sick for 4 days I've had some really good runs. On my easy runs my HR has been much lower then even just a week ago and I had a nice tempo run on the treadmill yesterday: 3 miles at 7:24 pace.
Monday, January 26, 2009
First 3 Weeks of 10K Plan
The first 2 weeks were pretty solid, including my first interval workout in I don't know how long (10 years, at least). Everything was on the treadmill as it's been like 5 degrees out some days. We were in Florida for a brief vacation so I was able to start week 3 with my first 9-miler (ever!) in a nice 64 degree morning breeze around Boca Raton. The pace was negative the whole way and almost like a progression run ending at around 8:15 or so at the end. Got in an easy 5 the next day and then got sick. I always get sick during or soon after traveling so I'm going with that hypothesis (rather than over-training -- which I don't think was the case). That put me on the shelf for 4 days until a got in an easy 5 on Saturday to end the week at 19 miles. It was supposed to be 24 -- I missed the tempo run on Thursday -- but since this coming week is a down week I'll put the tempo run in this week.
Saturday, January 3, 2009
December Recap
With a planned week off after my November 5k my weekly milage for the last week of November through December was 12, 17, 3 (caught the flu for a few days), 17, 15, 17. I'm going to start a 16-week 10k training plan with a Sunday long run tomorrow. I'm not really ready for racing indoors so I think I'm back to a 2-season year -- at least for this go 'round. I plan to run a mile at the last Thursday Night at the Races at the Armory in late February. Likely in heat 10-of-ten or something as I'll probably be lucky to break 6 minutes.
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