Wednesday, September 28, 2011

4 x 2 Mile

Objective : 4 x 2 Mile

Recovery : 2 minute recovery

Keenyans : Just me today.  James and Clint were at Monadnock

Result :

10:02 / 9:56 / 9:54 / 9:52

Overview :  I got into my bag to change and realized that I had forgotten one of the most important things for a workout.  My watch!  I was so frustrated.  But thanks to the Android network I quickly downloaded a stopwatch app.  So, I did the whole workout with phone in hand.  Nobody called me though.  I don't think I would have answered anyway.  I think the workout went well and I have continued my streak of a good workout and then bomb a workout.  Because of everybodies schedule I was solo and had to muster all of my motivation, which is lacking at this point in the cycle.  Afterwards, I went to Andy's house for a great dinner (he and Tat just bought a house).  He just got hip surgery and has been absent from the normal Wednesday routine so it was really good to see him.  He will be back soon I hope.  Back to the roads!

Monday, September 26, 2011

Sep 19 - Sep 25

Mon - 11 miles
Tue - 11 miles
Wed - 18 miles w/ track
Thu - 15 miles
Fri - 14 miles
Sat - 15 miles
Sun - 18 miles

Total - 102 miles

Wednesday, September 21, 2011

3 Mile / 4 x 1000 / 3 Mile / 4 x 400

Objective : 3 Mile / 4 x 1000 / 3 Mile / 4 x 400

Recovery : 3 minutes after 3 / 2 minutes after 1000's / 3 minutes after 3 / 200 jog after 4's

Keenyans : Me, Ferenc, Najem, James, Ockle, Clint, and Angela

Result :

5:18 / 5:13 / 5:18 (15:45)
3:01 / 3:04 / 2:58 / 2:57
5:11 / 5:07 / 4:52 (15:09)
71 / 67 / 65 / 58

Overview :  We had all pistons firing tonight.  Ferenc is bouncing back from his 50K.  Najem is coming to top form.  These guys made the workout.  They were nice enough to pull me through.  I felt kind of bad but they reminded me that I NEED this work while they just wanted to get it in.  The two of them took turns leading all the way until the last mile of the second 3 mile effort.  Basically all they needed was one quarter rest because then they took turns every other lap.  We were all excited to get to the quarters because it's easy to get through a quarter no matter how tired you are.  Ferenc led the first one, Najem the second, I think I pulled the 3rd off.  Josh had had enough at this point and wanted to watch.  At this point both Najem and I were talking about opening it up.  This guy is a 1:50 800 guy so I knew it would be good.  He blew me away with a 56 second last quarter.  I was behind on the first 200 of it and started to pull him in but he is unbelievable.  You should see this guy stride it out.  I also can't wait for Ferenc to get back because he is one of the toughest guys and best training partners out there.  We truly had a team atmoshpere out there.  Made it way better than going solo.  On another note, Ockle looked really smooth as he was tuning up for Clarence.  James and Clint were doing something fast but I didn't get a chance to see how it went.  Good Day!

Sunday, September 18, 2011

Sep 12 - Sep 18

Mon - 10 miles easy in Putney (solo) 63 minutes
Tue - 6 miles am into work / 10 miles pm back home
Wed - 17 miles w/ track work
Thu - 15 miles pm Putney straight run solo / 5 miles late pm solo
Fri - 12 miles w/ track work
Sat - 25 miles (2:42:45)
Sun - 17 miles w/ trail "race" in Chesterfield

Total - 118 miles

Saturday, September 17, 2011

25 Mile LR

Objective : 25 miles

Result :

7:00 / 6:31 / 6:41 / 6:45 / 7:00 / 6:46 / 6:45 / 6:52 / 6:44 / 6:44 / 6:40 / 6:46 / 6:41 / 6:19 / 6:33 / 6:45 / 6:29 / 6:27 / 6:35 / 6:32 / 6:17 / 5:37 / 5:35 / 5:22 / 6:10

My total time was 2:42:45

Overview :  Great day weather wise.  I was grateful my Dad wanted to ride his bike along with GPS.  That was really helpful.  Plus I didn't have to go solo.  Most of my buddies are doing a 50K Trail Race tomorrow and obviously wouldn't be interested in running 25 on the road.  I am glad I got the work in and felt pretty good.  I didn't take any fuel or hydrate during my effort.  I was nervous about it but it went OK.  I was doubting myself between 18-20 miles.  But after a short lived bonk I snapped out of it and felt good again.  It was kind of weird but kind of fun to go full circle through the bonking cycle while still running.  Now I might have some beer.

Alternating 200's

Objective : Alternating 200's in 34 / 45

Recovery : 45 second 200

Result :

33/46 34/45 34/45 32/43 (5:12)
34/44 33/46 33/44 33/45 (5:12)
33/44 34/44 32/44 34/45 (5:10)

Overview :  The temperature was good.  It was a shorter, lighter workout so things went fine.  I am getting the changing gears thing down now. Total time for 3 miles was 15:34.  Chasing a bunch of miles this weekend.

Wednesday, September 14, 2011

3 x 5K

Objective : 3 - 4 by 5K

Recovery : 1K in 3:45 continuous running

Keenyans : Me, Najem, Pipp, James, Ockle, Clint, and Angela

Result :

5:16 / 5:16 / 5:15 / 39  (3:44 recovery)  16:26 5K split
5:11 / 5:08 / 5:10 / 38 (3:43 recovery) 16:07 5K split
5:11 / 5:03 / xxx / x

Overview :  Damn, these long workouts are tough.  I really appreciate Pete hanging in there to help me out.  I don't think I would have made it as far as I did without him pulling some of the way.  I obviously didn't finish the entire session but I was struggling.  I am still happy with the effort.  I have never done this type of work and I think it will pay off.  Getting ready for VCM I never did anything more than 6 x mile and thought I was tough.  Now I now I am not.  But on the way to getting tough.  I have a lot of miles to chase this week, another track session on Friday, and a long run Saturday.

Monday, September 12, 2011

Sep 5 - Sep 11

Mon - 14 miles Westmoreland Rail Trail solo
Tue - 10 miles Putney  solo
Wed - 13 miles Putney solo
Thu - 13 miles w/ track work
Fri - 15 miles w/ Pipp in Keene
Sat - 15 miles am w/ Greg / 5 miles pm in Puteny w/ Greg
Sun - 20 miles w/ interesting workout (still evaluating the outcome)

Total - 105 miles

Thursday, September 8, 2011

2 x (4 x 800)

Objective : 2 x (4 x 800)

Recovery : 200 jog (80 secs) in between 8's and 800 jog (4 min.) in between sets

Result :

2:20 / 2:22 / 2:19 / 2:20
2:16 / 2:16 / 2:13 / 2:10

Overview :  I pushed back the normal Wednesday routine because I needed an extra day of recovery from Sunday in order to execute this workout properly.  Even though my half was painfully slow I know my effort was much greater than my time showed.  The humidity was miserable and I just couldn't get it on.  To be honest, my confidence was a little shaken up, but I know how my training is going and it just didn't add up.  I feel very good about this afternoon's session and have confidence in where things are.  My next big effort will be this Sunday's long run with some MP stuff mixed in.  I am hoping for some cool weather so I can tear up the roads.