Training Report: 1/5 – 1/15/2012
A continuation of my journeys in running, and more specifically what do I do now that my marathon has ended.
I need to get back to actually writing down my thoughts on my training as it happens rather than just recapping in retrospect. Most of these are however from my Dailymile recap, which works also.
Thursday January 5
Off day
Friday January 6
PM: Got my miles in. Ran from Just south of Bushnell’s Basin back to home. Really feeling my fault of not stretching after Wednesday. Major knee and lower leg pains. My foot hurts from where I landed on the rock. Long run in AM this should be a fun 12 hour turn around. On the bright side, it was beautiful weather for a run!
The run: http://connect.garmin.com/activity/139406972
Saturday January 7
AM: Met up with the Oven Door Runners this AM and took to the Canal / Hikeway Paths. Got to see and talk to coach for a little bit. Nothing special about the run, got my easy pace spot on, legs are tired. Light trail run tomorrow should do me some good. Weather was fantastic yet once again, but I seemed to be overdressed and ran out of fluid…
The run: http://connect.garmin.com/activity/139545671
Sunday January 8
AM: Nice light road to trail to road run with Lynn G. this AM. Always nice to have some company. There was a slight layer of snow covering the ground so it made navigating the rocks and underling mud tricky at spots, but it was a great relaxing run nonetheless. Highest mileage week since my marathon, its only up from here. Looking forward to the off day tomorrow.
The run: http://connect.garmin.com/activity/139915546
Monday January 9
Off day
Tuesday January 10
PM: Felt good at the start and wasted at the end. Misjudged my distances before hand and had to cut short my cool down or would have been over 9 miles…saw a BOATLOAD of people out on the canal running. This weather is insane, but I’ll take it for now!
The workout:
Reco @E (9:30+) in between intervals, I=6:50 R=6:25
2mi WU (9:30) 8:52 …whoops
Set 1
800@I 6:40
400@I 6:38
200@R 6:01
200@R 6:17
Set 2
800@I 6:43
400@I 6:41
200@R 6:16
200@R 6:40 –almost got hit by 2 cars
Set 3
800@I 6:54
400@I 6:54
200@R 6:21
200@R 5:54 –might as well right?
The run: http://connect.garmin.com/activity/140674282
Wednesday January 11
AM: Cannot believe how bad this run went. Plan was to wake at 4:30 and get my scheduled 8 in. Went to bed at 8:45! however my wife was coughing the whole night and a neighbors dog barking had me up nearly every hour. Woke at 4:45 got out the door at 5. Choose to get 5 in but after the first mile it was apparent that wasn’t going to happen. Struggled to hit my paces, my knees killed the entire time. I cannot believe I was this tired. Hopefully my double later will even the day out.
The run: http://connect.garmin.com/activity/140767016
PM: Tonight’s double run is brought to you by: “Chicken Head Man” courtesy of Spotify randomness. Quite possibly the weirdest song I’ve ever heard. Run was better than this AM but not great. Took Chloe along for some happy puppy infusion. Knees hurt the whole time but are ok now. Hit GVH indoors tomorrow!
The run: http://connect.garmin.com/activity/140924828
Thursday January 12
PM: Got out to GVH over at RIT tonight to put in some speedwork on a track. First time on an indoor track in 13? years. I think I remember why I don’t particularly care for them. Any who, it was nice to see coach and a couple other GVH’rs. Split WU due to calibrating. which by the way was SPOT on!
1/2mi continued WU 9:06
2 x800 @T 7:20 (7:00/7:04) w 200 rec
2 sets of 400@R 6:20 (6:25/6:14), 200@R(6:21/6:32), 200@R (6:36/5:51) with 200 rec plus 400 rec between sets
CD 2.58 (9:27) toping off the miles at 8 for the night. Threw in a couple barefoot laps after all this just to work on some form.
The run: http://connect.garmin.com/activity/141175204
Friday January 13
Off day
Saturday January 14
AM: There are some races that make you go “Yea!” and others yet that make you jump for joy. This was a mix for both. I set out with a plan to do a 21:30 so I can increase my VDOT training, but scratched that when the snow came. There was a TON of snow out there, the roads were slush and ice. Not good conditions for a PR. Got my normal routine in, got there with my father in law, met up with Lynn G. , Benjamin D. & Holly (who opted out smartly) and got in a warmup on the course. I shaved my expectations back to a 27:00. The course and wind was just nasty. Then something fun happened. I put my music on, zoned out and just ran…
Splits pace: 6:52 /7:20/7:05/.1 6:33
Finish time: 22:09 PR! former road 5K 25:45 (I think on dry road this would be below my planned 21:30)
42nd place (unknown age group)
…somedays you just let your body do what it wants to do. I had energy left over, and never hit my HR max until the last half mile. IT was a fun race despite the weather. AND BIG CONGRATS to Lynn who got 3rd in her AG!
The run: http://connect.garmin.com/activity/141537818
PM: Just a short double 4 to top off for the day. Very icy out there. 5 mile Trail run in the AM if anyone is interested.
The run: http://connect.garmin.com/activity/141670131
Sunday January 15
AM: I don’t know whether to call this a trail run or a snowshoe run as there was no clear road involved. Whole sidewalks/road/trail were ice/iced mud or snow. I feel like I took a baseball bat to my legs, paces were rough. Got my mileage in, even albeit it being extremely slow. Only mile under 10 was first…barely. Looking forward to an off day tomorrow. Happy Sunday all:)
The run: http://connect.garmin.com/activity/141933567
Training Recap
Pretty happy with the progression of training. In my off-season base build plan leading up to my half marathon training which starts in a couple of weeks, I was able to hit my goal of upping my VDOT to 46. This makes me extremely happy in seeing that I’m right where I projected I’d be. I look forward to my upcoming training but I don’t look forward to doing it in the extreme cold that has hit, and I don’t want to do it on a treadmill. For my highest mileage yet, I am handling it ok, I think the double’s have helped the recovery and body.
TOTAL Run MILES: 6hr 08min / 40.24mi
…for the week of 1/9/12
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President of multimedia studio GFMedia Entertainment. Key areas of focus are Film, Photography, and Sound Design. I'm a musician, actor, love comics, and my family. You can follow me on Twitter: @gfmedia My lone disclaimer: The articles contained herein are opinions. I have not watched every film in the history of cinema. I have watched a lot, but not all. Hence my articles are opinions, not facts. If you take offense or disagree, that's great, you are welcome to your opinion, and welcome to share it, just don't make it into a war, attacking others is not allowed. We each have many ideas and tastes on what is art and what isn't. One mans garbage is another's masterpiece and vice versa.
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