Time of day 10:00 AM
Distance 4.00 mi
WUCD Shoe Air Pegasus
Distance WU/CD 6.00 mi
Comments 20-min warm up + drills & strides then the workout as follows...
6 x 1k at Interval pace with 2:30 recovery between each segment.
20-min cool down to conclude the workout...
Headed over the track at Saint Chris around 10 am. This was only my third time getting on the track since starting this cycle back in August. The other two times were nothing too exciting. It was a warm and breezy morning for this time of year. I've been feeling really good over the past couple of days, which is a nice change of pace. I told myself I would just run off feel for the first interval, then take the rest of the workout from there. The first k was 2:54 which felt pretty damn good other than the wind. The times for the entire workout are listed below -
2:54, 2:54, 2:52, 2:52, 2:51, 2:49.....
Really pleased with the effort. I feel like I'm reaching a new level of fitness which is very exciting and just in time for Nationals. Something happened on the third Interval that built confidence and a sense of developing into a greater runner. I felt smooth, strong, and efficient. It's like all the 80 mile weeks, working on form, tempo runs, drills and the racing over the past couple of weeks all came together. I would call this a transition. A feeling that I rarely get and will gladly expect moving forward. On top of all this I've run 90 miles over the previous 7 days. After finishing up I jogged for 15-min and ran barefoot on the grass for another 5. The pieces are becoming a whole which in return is motivating me to train harder and I'm starting to see that my dreams can indeed come true! Happy to get a harder session in. I've been racing well on pretty much mileage only. Going forward I can't wait to see what the future holds.
Tuesday, November 30, 2010
Sunday, November 14, 2010
Great Weekend!
Time of day 7:00 AM
Distance 4.97 mi
Duration 24:09 @ 4:51 min/mi
WUCD Shoe Air Pegasus
Distance WU/CD 6.00 mi
Comments: Pleased with my effort for the most part. Woke up around 4:45, headed over to the race with Skeeter and Bryce around 5:30. It was rather chilly out, 36 degrees to be exact. After parking and walking over to the start we warmed up for 20-min. I then used the restroom and proceeded to do drills in order to keep my body warm. I didn't know what to expect coming in since I haven't been working out too much, and when I have it's been nothing special. I stripped down about 5-min before the race. It was chilly but I did 5 or so strides, keeping warm, preparing to run fast. Before the start I knew going out relaxed, not letting my emotions get the best of me would pay off big time. As the gun sounded we were off and I was up front but didn't feel uncomfortable. As a pack 10 or us came through the mile in 4:49. This was perfect but I knew some of the guys were going to eventually start moving. It was important to stick with the pack through 2 mi since it was breezy and loosing contact would cost me once turning on Grace. My split through 2 was 9:46, not bad but not great. It was Cameron who runs for Zap, another guy and myself off the lead pack. Cameron was moving better than I was over the next mile. I came through 3 mi in 14:46, so 5:00 that mile. No wonder the pack was getting further ahead. I started to piece things together and run as hard and relaxed as I could over the remaining two miles. Cameron made his way up to his teammate who was dropped and I was about 10 sec behind. I hit the 4 mi mark in 19:36, 4:50 that Mile! I started to move hard as I knew there was a downhill finish. Coming down the final quarter mile I could see the clock, knowing a narrowly missed cracking sub 24:00. Pushing through the line in 24:09. A PR by 22 seconds. For where I 'm currently at with my training, I'm very pleased with the effort. It took a while to get some clothes on and get a cool down in. I saw and talked with many people after the race. What a great day of racing and fun with friends and runners who all enjoy the sport! Next up is the Philly 8k next weekend. Really pumped for this one. Need to be a bit more aggressive during the middle of the race. I'm strong and fit, ready to compete and race with the best!
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Distance 4.97 mi
Duration 24:09 @ 4:51 min/mi
WUCD Shoe Air Pegasus
Distance WU/CD 6.00 mi
Comments: Pleased with my effort for the most part. Woke up around 4:45, headed over to the race with Skeeter and Bryce around 5:30. It was rather chilly out, 36 degrees to be exact. After parking and walking over to the start we warmed up for 20-min. I then used the restroom and proceeded to do drills in order to keep my body warm. I didn't know what to expect coming in since I haven't been working out too much, and when I have it's been nothing special. I stripped down about 5-min before the race. It was chilly but I did 5 or so strides, keeping warm, preparing to run fast. Before the start I knew going out relaxed, not letting my emotions get the best of me would pay off big time. As the gun sounded we were off and I was up front but didn't feel uncomfortable. As a pack 10 or us came through the mile in 4:49. This was perfect but I knew some of the guys were going to eventually start moving. It was important to stick with the pack through 2 mi since it was breezy and loosing contact would cost me once turning on Grace. My split through 2 was 9:46, not bad but not great. It was Cameron who runs for Zap, another guy and myself off the lead pack. Cameron was moving better than I was over the next mile. I came through 3 mi in 14:46, so 5:00 that mile. No wonder the pack was getting further ahead. I started to piece things together and run as hard and relaxed as I could over the remaining two miles. Cameron made his way up to his teammate who was dropped and I was about 10 sec behind. I hit the 4 mi mark in 19:36, 4:50 that Mile! I started to move hard as I knew there was a downhill finish. Coming down the final quarter mile I could see the clock, knowing a narrowly missed cracking sub 24:00. Pushing through the line in 24:09. A PR by 22 seconds. For where I 'm currently at with my training, I'm very pleased with the effort. It took a while to get some clothes on and get a cool down in. I saw and talked with many people after the race. What a great day of racing and fun with friends and runners who all enjoy the sport! Next up is the Philly 8k next weekend. Really pumped for this one. Need to be a bit more aggressive during the middle of the race. I'm strong and fit, ready to compete and race with the best!
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Wednesday, November 10, 2010
11/10/10
Time of day 2:00 PM
Distance 6.00 mi
Duration 31:30 @ 5:15 min/mi
Route Pony Pasture
Distance WU/CD 5.00 mi
Comments Tempo workout down at PP. What a great day for working out! I warmed up for 20-min, used the bathroom, did drills & strides before starting.
- 4 mi at 5:15 pace with 2-3 mi rest + 2 mi at 5:10 pace. HR was steady between 160 - 166 once reaching steady state.
- 4 x 30-sec in new Wave Universe to get my legs turning over. I'll be using these flats this weekend. They only weigh 3.7 ounces!!!
I'm ready as I'm going to be for this weekend. I'd like to run sub 24 although I know the workouts don't indicate me running that fast just yet. I know I'm strong and believe the mileage is going to pay off big time this cycle.
Distance 6.00 mi
Duration 31:30 @ 5:15 min/mi
Route Pony Pasture
Distance WU/CD 5.00 mi
Comments Tempo workout down at PP. What a great day for working out! I warmed up for 20-min, used the bathroom, did drills & strides before starting.
- 4 mi at 5:15 pace with 2-3 mi rest + 2 mi at 5:10 pace. HR was steady between 160 - 166 once reaching steady state.
- 4 x 30-sec in new Wave Universe to get my legs turning over. I'll be using these flats this weekend. They only weigh 3.7 ounces!!!
I'm ready as I'm going to be for this weekend. I'd like to run sub 24 although I know the workouts don't indicate me running that fast just yet. I know I'm strong and believe the mileage is going to pay off big time this cycle.
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