Objective : 8 x 800 @ 2:20
Recovery : 400 meter jog recovery
Keenyans : Me, Mark, Boj, Andy, James, Jeff, Brad, and Bill Gillard
Result :
2:19 / 2:20 / 2:20 / 2:19 / 2:20 / 2:19 / 2:20 / 2:19
Overview : The rain held off and it ended up being a great day for a run. The mist kept us cool. It was also a pretty good showing of runners with Bill coming to his first Wednesday with the group. My workout went well. The recovery made the session pretty easy, which is good. The tapering is going ok and I am ready to rock Saturday at the 12K.
Thursday, May 20, 2010
Monday, May 17, 2010
May 10 - May 16
Mon - 17 miles (7 w/Mark, finished up @ 5:10 pace)
Tue - 12 miles
Wed - 18 miles w/ track workout
Thu - 14 miles (wicked easy because I am tired)
Fri - 17 miles w/track progression
Sat - 15 miles
Sun - 0
Total - 93 miles
Tue - 12 miles
Wed - 18 miles w/ track workout
Thu - 14 miles (wicked easy because I am tired)
Fri - 17 miles w/track progression
Sat - 15 miles
Sun - 0
Total - 93 miles
Friday, May 14, 2010
Track Progression
Objective : 3 mile track progression on tired legs
Keenyans : Me and Mark
Result :
9 miles on the road right onto the track. One mile easy and then a rolling start right into a three mile progression. The mile splits were 5:17 / 5:05 / 4:55.
Overview : This was Mark's idea (a good one) and I couldn't resist. I am still a bit fatigued from Wednesday but what the the hell. No matter how much I train, eventually, I will be running faster than I want to, for longer than I seemingly can. So, I might as well get used to it. VCM or Bust Man!
Keenyans : Me and Mark
Result :
9 miles on the road right onto the track. One mile easy and then a rolling start right into a three mile progression. The mile splits were 5:17 / 5:05 / 4:55.
Overview : This was Mark's idea (a good one) and I couldn't resist. I am still a bit fatigued from Wednesday but what the the hell. No matter how much I train, eventually, I will be running faster than I want to, for longer than I seemingly can. So, I might as well get used to it. VCM or Bust Man!
Wednesday, May 12, 2010
6 x Mile
Objective : 6 x mile @ 4:50
Recovery : 400 meter jog recovery
Keenyans : Me, Mark, Andy, Greg, Brad, Erin, James, Dan (Steve Chabot showed up late)
Result :
4:46 / 4:52 / 4:49 / 4:50 / 4:46 / 4:39
Overview : Great day for a workout. The air was cool and the wind was mild. I was looking forward to this workout and knew it would be tough. Initially, I was going to do it with 73 sec recovery (I may have to build up to that). I am very excited about how things are playing out. I feel like the last cycle has been the ride of a life time. I have been training with some great athletes and made some really good friends along the way. This just reiterates one of my favorite quotes: "Running adds life to your years, not years to your life." Anyways, afterwards we again, all went to Armadillos and ran into Michael from 3C Race Productions. He was on his way delivering tee's to the next big event.
Recovery : 400 meter jog recovery
Keenyans : Me, Mark, Andy, Greg, Brad, Erin, James, Dan (Steve Chabot showed up late)
Result :
4:46 / 4:52 / 4:49 / 4:50 / 4:46 / 4:39
Overview : Great day for a workout. The air was cool and the wind was mild. I was looking forward to this workout and knew it would be tough. Initially, I was going to do it with 73 sec recovery (I may have to build up to that). I am very excited about how things are playing out. I feel like the last cycle has been the ride of a life time. I have been training with some great athletes and made some really good friends along the way. This just reiterates one of my favorite quotes: "Running adds life to your years, not years to your life." Anyways, afterwards we again, all went to Armadillos and ran into Michael from 3C Race Productions. He was on his way delivering tee's to the next big event.
Thursday, May 6, 2010
May 3 - May 9
Mon -PM 15 (8 solo 7 with Mark) Talked about VCM and ran pretty quick
Tue - AM 10 PM 9 (@ Nashua North High School (crazy storm came through))
Wed - 16 miles with track work
Thu - 8 miles (I sent all of my energy to Mark's 20 mile effort)
Fri - PM 17 miles (wanted 20 but I bonked)
Sat - AM 15 w/Mark PM 5 w/Mark
Sun - AM 14 miles in Putney
Total -109 miles
Tue - AM 10 PM 9 (@ Nashua North High School (crazy storm came through))
Wed - 16 miles with track work
Thu - 8 miles (I sent all of my energy to Mark's 20 mile effort)
Fri - PM 17 miles (wanted 20 but I bonked)
Sat - AM 15 w/Mark PM 5 w/Mark
Sun - AM 14 miles in Putney
Total -109 miles
Wednesday, May 5, 2010
12 X 400
Objective : 12 x 400 with 200 jog recovery
Keenyans : Me, Greg, Andy, James, Erin, and Dan
Result :
59 / 63 / 75 / 73 / 74 / 74 / 75 / 73 / 65 / 68 / 65 / 63
Overview : I still have some fatigue from this weekend, so I didn't try to do anything crazy. I mostly wanted to move and not miss a Wednesday with the group. It is so much fun meeting up and training with my friends. I have two more weeks to chase miles and then back off a bit. It is getting close and I am getting pumped.
Keenyans : Me, Greg, Andy, James, Erin, and Dan
Result :
59 / 63 / 75 / 73 / 74 / 74 / 75 / 73 / 65 / 68 / 65 / 63
Overview : I still have some fatigue from this weekend, so I didn't try to do anything crazy. I mostly wanted to move and not miss a Wednesday with the group. It is so much fun meeting up and training with my friends. I have two more weeks to chase miles and then back off a bit. It is getting close and I am getting pumped.
Saturday, May 1, 2010
16 Mile Clarance Demar Workout
I have been wanting to do this workout for awhile now. I just couldn't get it together health wise. Today was different. For some reason I was motivated and felt strong (raisin bagel?). My Dad helped me out and crewed my effort. It was extremely helpful to have him out there giving me encouragement. He gave me splits every 1/4 mile. I couldn't have done the effort without him. Here is some of the data:
4:53 / 5:18 / 5:01 / 5:16 / 5:10 / 5:08 / 5:07 / 5:08 / 5:09 / 5:05 / 5:09 / 5:11 / 5:07 / 4:56 / 5:05 / 4:58
Total Time : 1:21:49
I wanted to try to do the workout Ben Nephew mentioned, but basically threw that out after my first mile. I was way too excited and could not restrain myself from hovering around 5:10 pace. I was going to try and pick it up after 16 and really hammer 4 more miles but I didn't really have any steam left when I got there. I am still very happy about this run. I am pleased that I could muster this amount of energy after my highest volume week ever. I think I am going to give it one last push this week (chase miles) and then relax, come up with a game plan and try not to kill anybody while I taper. Jess, in advance, "Sorry". Well, back to the mileage hunt.
4:53 / 5:18 / 5:01 / 5:16 / 5:10 / 5:08 / 5:07 / 5:08 / 5:09 / 5:05 / 5:09 / 5:11 / 5:07 / 4:56 / 5:05 / 4:58
Total Time : 1:21:49
I wanted to try to do the workout Ben Nephew mentioned, but basically threw that out after my first mile. I was way too excited and could not restrain myself from hovering around 5:10 pace. I was going to try and pick it up after 16 and really hammer 4 more miles but I didn't really have any steam left when I got there. I am still very happy about this run. I am pleased that I could muster this amount of energy after my highest volume week ever. I think I am going to give it one last push this week (chase miles) and then relax, come up with a game plan and try not to kill anybody while I taper. Jess, in advance, "Sorry". Well, back to the mileage hunt.
Subscribe to:
Posts (Atom)