OK, I continue to be happy with my running progress, with the past 7 days workouts are as follows:
5/12 - 9
5/13 - 5
5/14 - 8.7
5/15 - off
5/16 - 8.3
5/17 - 7.85
5/18 - 8.2
All the miles were run between 7:00 and 8:00 pace. I've now run 215 miles in the last 30 days, 28 of them days I ran. It's time to really start prepping for June 3, when the 18 week program rolls out. I'm a little disappointed not to be running Syttende Mai tomorrow, but I wasn't ready for 20 miles yet. So I'll try and run 12 tomorrow, and see how I feel.
It was great fun watching my daugher run two meets this week. She ran the 1600 and 800 meters at both meets, and her performances were outstanding. On Monday, with the temperatures in the mid-80s and 20-30 mph winds, she ran 6:13 for the 1600 and 2:49 for the 800. Then on Tursday she followed that up w/ a 5:59 and 2:45, both PR's, at the conference meet. She got 3rd and 4th, and ran really good races. She did let one girl pass her on the inside at the end of the 1600, but she's only 13, so she still is on a steep learning curve. Yep, I'm proud!
Friday, May 18, 2007
Friday, May 11, 2007
Starting to come together...
OK, I'm very happy with the past 7 days, where the workouts are as follows:
5/5 - 10.7
5/6 - 3.5
5/7 - 7.1
5/8 - 9.4
5/9 - 7.8
5/10 - 6
5/11 - 10.4
55 miles, and with the exception of Sunday, met or exceeded all of my goals going in. On Sunday, I decided to wear a new pair of trainers (Adidas Supernova Classics), and they made my feet feel pain I've rarely experienced. Absolute torture! Well maybe not that bad, but it certainly wasn't good. So I will try and work them into warm-ups, cooldowns or just walking in them to try and break them in a bit. Not giving up on them just yet. Wednesday's run was the only fast one of the past week, with a nice 19:30 ish 5k near the end. Still no real speed workouts yet, just some MP type efforts, but I really like my fitness level, and feel very confident that I'll be able to handle the greater volume as well as a bit more intensity that this summer's plan will entail.
Yes, this summer. I had my meeting w/ the H.S. Cross Country Coach and her assistant yesterday, and will be working with the kids through their volunteer summer running program. I'll help with the evening runs (M,T & R @ 6:00 pm), and also lead a Saturday trail run. They don't want the kids running any more than 8 miles per day. That's fine, and since the trail runs would start 2.5 miles from my house, there's no way I shouldn't be able to run the extra 5 there-back. So I guess I'll be doing some doubles this summer, no biggie. I'm looking forward to running with the kids and helping the team out. They also have 5k races for parents @ two of the meets this fall, on Sept 1 and the 29th. Again, that should fit into my schedule no problem.
Other good news - the Janesville 1/2 marathon has been moved back this year to it's traditional date of mid-September, 22 days before TCM, so running it should provide no problems for me. As for the TCM, I signed up for it last Sunday, and just need to get my time from Lakefront 2005 faxed to the TCM folks so I can get a preferred starting spot.
5/5 - 10.7
5/6 - 3.5
5/7 - 7.1
5/8 - 9.4
5/9 - 7.8
5/10 - 6
5/11 - 10.4
55 miles, and with the exception of Sunday, met or exceeded all of my goals going in. On Sunday, I decided to wear a new pair of trainers (Adidas Supernova Classics), and they made my feet feel pain I've rarely experienced. Absolute torture! Well maybe not that bad, but it certainly wasn't good. So I will try and work them into warm-ups, cooldowns or just walking in them to try and break them in a bit. Not giving up on them just yet. Wednesday's run was the only fast one of the past week, with a nice 19:30 ish 5k near the end. Still no real speed workouts yet, just some MP type efforts, but I really like my fitness level, and feel very confident that I'll be able to handle the greater volume as well as a bit more intensity that this summer's plan will entail.
Yes, this summer. I had my meeting w/ the H.S. Cross Country Coach and her assistant yesterday, and will be working with the kids through their volunteer summer running program. I'll help with the evening runs (M,T & R @ 6:00 pm), and also lead a Saturday trail run. They don't want the kids running any more than 8 miles per day. That's fine, and since the trail runs would start 2.5 miles from my house, there's no way I shouldn't be able to run the extra 5 there-back. So I guess I'll be doing some doubles this summer, no biggie. I'm looking forward to running with the kids and helping the team out. They also have 5k races for parents @ two of the meets this fall, on Sept 1 and the 29th. Again, that should fit into my schedule no problem.
Other good news - the Janesville 1/2 marathon has been moved back this year to it's traditional date of mid-September, 22 days before TCM, so running it should provide no problems for me. As for the TCM, I signed up for it last Sunday, and just need to get my time from Lakefront 2005 faxed to the TCM folks so I can get a preferred starting spot.
Thursday, May 3, 2007
Been a while (again)
Ok, I've gone two weeks without writing anything, which isn't good. The good news is, in the last 14 days, I've run 106.5 miles, easily my best two week total of the past 18 months. Of course, I haven't taken an off day in that time either, but the consistency and my not feeling the need to take a day off are all good things, I'm sure.
Here's the summary...
4/20 - 5.75 fast
4/21 - 10 steady
4/22 - 5.2 easy
4/23 - 8.2
4/24 - 8.9 w/ last 5 in 32:21
4/25 - 6.4 quick afternoon run
4/26 - 6.8 steady
4/27 - 6.6 steady
4/28 - 8.2 w/ a 40:00 10k in the middle
4/29 - 6.7 easy
4/30 - 7.8 easy
5/1 - 10.8 steady
5/2 - 6.8 easy
5/3 - 8.4 miles w/ a 41:00 10k within
So I am running some faster workouts, but still nothing planned or organized. I had a chance to run Crazylegs, but Mike's soccer game in Platteville caused my to bypass it. I may not run a race until July 4 now, but I do feel like I'm right where I need to be. Twin Cities registration opens up next week, so I need to pull the trigger pretty quickly, since it fills up in 2 weeks or so. I believe that an 18 week program starting June 3 will be in the cards, with more focus on mileage and less on running fast. The marathon pace workouts are good indicators, but I want to be able to throw in a mid-week 11-13 mile run to make sure I have the mileage base where I want it to be. So I'll likely put in place a plan like this:
S1: recovery 6-8 miles S2: 10-12 miles steady
M1: 8-10 miles steady M2: 6-8 recovery
T1: 11-13 miles T2: speed/strength workout
W1: 4-5 recovery or rest W2: rest or 4-5 recovery
R1: MP workout, 8-12 total R2: MP workout, 8-12 total
F1: 6-8 recovery F2: 6-8 recovery
S1: 10-12 miles steady S2: 12-18 miles
Week 1 total: 55-60m Week 2 total: 60-65m
There will be 3-4 weeks in there where I'll be helping out with a summer running club for Jr and Sr high kids from our school district. This will be M, W and R early evenings. For Mon I'll double if it's a W1, and run as a recovery if it's W2. For Wed I'll run it as my recovery run, and for Thurs I'll probably flip-flop the speed/strength and MP workouts, so I'll stick to fast workouts in the A.M, and easy ones in the P.M. -- Note: I run 99% of my runs before 7:00 am, so that's why I'm not looking for anything fast during those running club runs. It's just to help the kids with their conditioning base for fall sports like soccer and cross country.
Ok, enough for this week.
Here's the summary...
4/20 - 5.75 fast
4/21 - 10 steady
4/22 - 5.2 easy
4/23 - 8.2
4/24 - 8.9 w/ last 5 in 32:21
4/25 - 6.4 quick afternoon run
4/26 - 6.8 steady
4/27 - 6.6 steady
4/28 - 8.2 w/ a 40:00 10k in the middle
4/29 - 6.7 easy
4/30 - 7.8 easy
5/1 - 10.8 steady
5/2 - 6.8 easy
5/3 - 8.4 miles w/ a 41:00 10k within
So I am running some faster workouts, but still nothing planned or organized. I had a chance to run Crazylegs, but Mike's soccer game in Platteville caused my to bypass it. I may not run a race until July 4 now, but I do feel like I'm right where I need to be. Twin Cities registration opens up next week, so I need to pull the trigger pretty quickly, since it fills up in 2 weeks or so. I believe that an 18 week program starting June 3 will be in the cards, with more focus on mileage and less on running fast. The marathon pace workouts are good indicators, but I want to be able to throw in a mid-week 11-13 mile run to make sure I have the mileage base where I want it to be. So I'll likely put in place a plan like this:
S1: recovery 6-8 miles S2: 10-12 miles steady
M1: 8-10 miles steady M2: 6-8 recovery
T1: 11-13 miles T2: speed/strength workout
W1: 4-5 recovery or rest W2: rest or 4-5 recovery
R1: MP workout, 8-12 total R2: MP workout, 8-12 total
F1: 6-8 recovery F2: 6-8 recovery
S1: 10-12 miles steady S2: 12-18 miles
Week 1 total: 55-60m Week 2 total: 60-65m
There will be 3-4 weeks in there where I'll be helping out with a summer running club for Jr and Sr high kids from our school district. This will be M, W and R early evenings. For Mon I'll double if it's a W1, and run as a recovery if it's W2. For Wed I'll run it as my recovery run, and for Thurs I'll probably flip-flop the speed/strength and MP workouts, so I'll stick to fast workouts in the A.M, and easy ones in the P.M. -- Note: I run 99% of my runs before 7:00 am, so that's why I'm not looking for anything fast during those running club runs. It's just to help the kids with their conditioning base for fall sports like soccer and cross country.
Ok, enough for this week.
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