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
Sunday, February 22, 2009
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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