Wednesday, August 31, 2011

2 x mile / 6 mile tempo / 2 x mile

Objective : 2 x mile / 6 mile tempo @ 5:40 pace / 2 x mile

Recovery : 400 jog recovery between mile repeats

Keenyans : Just me today.  I had to go in Brattleboro due to time. Rest of crew in Keene.

Result :

4:53 / 4:53
5:29 / 5:32 / 5:34 / 5:32 / 5:25 / 5:24
4:47 / 4:53

Overview :  It was hot and I was determined to fight through it today.  I felt really good and smooth.  I was a bit faster than prescribed by I felt so fresh.  Plus, I just did the entire session on the track.  It doesn't bother me to do it this way but I think that is why I was faster (plus I have become a master of left turns).  I have never run this far on a track.  I kept visualizing race day and sort of thought I was there today.  I rolled right into the 6 mile tempo after the second mile and was surprised how I recovered.  It got tough at the end but the light at the end of the tunnel was in sight and I knew I was in control.  Overall, I think this was a good one.  I can feel my fitness growing and it is awesome!

Monday, August 29, 2011

Aug 29 - Sep 4

Mon - 14 miles pm in Pisgah w/ Greg, Ferenc, Boj, and the girls (1:34)
Tue - 13 miles Putney solo
Wed - 18 miles with track work
Thu - 10 miles w/ Greg in Pisgah w/ the  girls
Fri - 5 miles Putney solo
Sat - 10 miles at Keene State Alumni Meet
Sun - 22 miles w/ bad half (1:10:48)

Total92 miles

Wednesday, August 24, 2011

8 x 1000/600

Objective : 8 x 1000 @ 3:07 into 600 @ 2:10

Recovery : none (straight through)

Keenyans : Me, Greg, Pipp, James, Andy, Brad, Clint, and BOJ (he's back), also Angela

Result :

3:07/2:04 (5:11)  3:06/2:05 (5:11) 3:06/2:08 (5:14) 3:07/2:09 (5:16)
3:06/2:10 (5:16) 3:06/2:09 (5:15) 3:04 / 2:06 (5:10) / 4:51

Overview :  I was given an A, B, and C plan for today depending on how I felt.  I am realizing that my bad days are directly related to heat and humidity.  Even on race day I seem to have a hard time.  I guess I am sensitive to those conditions.  Now I know.  Anyway, since the weather was ideal, I managed to to hit the A goal sort of today.  I am still having a hard time changing gears and owning my prescribed pace.  I feel that I have been doing this for awhile and was familiar with different types of running but am just realizing that this skill is something that I do not have down yet.  It is a challenge.  When you are on the track and getting hot, it is hard to have the discipline to own a backed off pace that is not full recovery but kind of in no man's land.  I totally believe in the concept and I am a bit frustrated that it is not as easy as it sounds.  Overall though, today was a good one (pending Terry's opinion).  I felt in control and never got maniacal (which can happen).  My confidence is building and it was cool to spend the earlier part of this week in Hartford (work related but cool to do runs in the town of my goal race).  I truly love this process and looking forward to the competition that the race committee has put together. It is good to be back in town and run with my mates.  Back to chasing dreams man.

Monday, August 22, 2011

Aug 21 - Aug 28

Mon - 7 miles am Hartford CT (mapped run and got more than I thought)
Tue - 5 miles am Hartford CT / 11 miles pm Hartford CT
Wed - 5 miles am HartfordCT / 14 miles with track work back home
Thu - 13 miles pm in Putney w/ Ferenc
Fri - 13 miles pm with Greg in Pisgah
Sat - 22 miles (mile 16-18 10 minutes)
Sun - 0

Total - 90 miles

Sunday, August 21, 2011

Aug 15 - Aug 21

Mon - 13 miles pm (8 w/ Keene High XC Team)
Tue - 10 miles am Putney solo (68 minutes) / 7 miles pm w/ KHS (paced Dylan for a 18:30 5K TT, last year he ran 32 minutes for this run.  I am proud of him)
Wed - 5 mile am Putney shakeout / 13 pm w/ track work
Thu - 5 miles am / I am tired man.  No other reason.
Fri - 8 miles am Putney solo / 11 pm w/ KHS (1:10:53)
Sat - 20 miles am with 8 mile race
Sun - 20 miles on Rail Trail w/ Pipp, Pete, and Goup (2:14:38)
Total - 112 miles

Saturday, August 20, 2011

8 Mile warm up w/ 8 miles @ Goal MP

Objective : 8- 10 mile warmup @ 6 minute pace followed by 8 miles @ Goal MP

Recovery :  8 minutes to switch from trainers to racers and get some fuel.

Result :

8 mile warmup : 47:54
Race : 5:03 / 5:20 / 5:15 / 5:23 / 5:23 / 5:33 / 5:31 / 5:20

Overview : I was a bit nervous about this task.  My mileage is getting up there, for me, and I am starting to feel the effects.  All part of the process.  I wanted to do the full ten miles but was running late and didn't have time to get it in before the gun went off.  I think the timeline gave me the extra pressure to get it done.  Wilson Perez put on a class "AAA" event (unlike our countries credit rating).  The venue was perfect and the event went smoothly.  I think he should consider a bid for a grand prix next year.  The course is comparable to Stowe (in my opinion harder) and it is a good destination.  The last part of the race is wicked challenging and it would be interesting to see how it played out.  I don't think anyone in New England would be disappointed.  Anyway,  I think I accomplished my task and had a really good time catching up with some of my mates (Pete, Pipp, Chirp, Heidi, and Wilson) I also made a new friend Nate.  Back to chasing miles.

Thursday, August 18, 2011

2 X 4 Mile

Objective : 2 x 4 mile

Recovery : 800 jog in 3 minutes

Keenyans : Me, Greg, Andy, James, Brad, Ockel, Pipp, Ryan, Jen, and Tat

Result :

(5:16 / 5:16 / 5:05 / 5:07)  = 20:44        (5:13 / 5:13 / 5:05 / xxx) = 15:31

Overview :  I was disappointed that I didn't finish the workout.  I felt OK but towards the end I really started to break form.  I like this workout and think I probably need more of this type.  I also think the mileage is catching up a bit.   I also need to get more sleep.  8 hours isn't cutting it right now.  I love the grind of marathon training.

Saturday, August 13, 2011

Aug 8 - Aug 14

Mon - 13 miles Putney solo (1:10:21)
Tue - 13 miles in Pisgah w/ Greg and Ferenc (1:23)
Wed - 14 miles w/ track work
Thu - 13 miles pm w/ Hinsdale Fun Run
Fri - 11 miles Putney slow solo
Sat - 11 miles am w/ 5K race (14:47 PR) 5 miles pm Putney solo
Sun - 22 miles w/ Greg (he did more)
Total - 102 miles

Thursday, August 11, 2011

400/800/1200/1600/1200/800/400 w/ 2K @ MP

Objective : 400/800/1200/1600/1200/800/400 w/ 2K at MP

Recovery : 2 minute 400 jog recovery for ladder and 800 jog before 2K

Keenyans : Me, Greg, Ferenc, Boj, Andy, Mark, Brad, James, Thomas, Pipp, Ryan, Busby, Bryce, Jen, and Tat

Result :

69 / 2:22 / 3:38 / 4:52 / 3:35 / 2:12 / 57 and 6:22 2K

Overview : I had a really good day at work, was excited to see so many athletes, and overall pretty charged for the task at hand. Everyone did their own workout with the exception of Mark and me. For the most part I stuck to the game plan but ran too fast on the 2K. I really have to work on controlling my target MP. It is hard when you are on the track and everyone is out there running fast. Afterwards, we all headed to Armadillos for the usual fun time. Back to the roads to chase dreams.

Friday, August 5, 2011

Aug 1 - Aug 7

Mon - 13 miles Putney solo (1:14:42)
Tue - 9 miles slow w/ Ferenc
Wed - 15 miles w/ track work
Thu - 14 miles pm
Fri - 9 miles am / 9 miles pm w/ 6 x 200 on track ( 28 / 30 / 29 / 31 / 29 / 30 )
Sat
- 11 miles
Sun - 20 miles w/ Greg and George

Total - 100 miles

Thursday, August 4, 2011

3 x 2 mile

Objective : 3 x 2 mile @ marathon goal pace / 10 seconds under / marathon goal pace

Recovery : 400 jog recovery after first set and 2 minutes after second

Keenyans : Me, Josh, Greg, Andy, Brad, and Clint

Result :

(5:13/5:15) 10:28 / (5:02/5:00) 10:02 / (5:14/5:15) 10:29

Overview : Josh, Andy, Greg, and I did this workout. Josh and I did it stride for stride. We were both excited about it and went a little hot. The good news is it was in control and we felt smooth and conversational. It was good to do something long and aerobic on the track. Something I haven't done in a long time. Thanks coach for the workout. I look forward to more. The rest of the week I will be chasing some miles and getting in some long tempo work in on Saturday.