I hate to say it but I think my body is still trying to catch up after the long run from a week and a half ago. I still managed to get in 90 minutes in today at just under 6:20 pace on the W&OD. Early on in the legs just felt stiff and useless. At one point I just decided to run up-tempo and forget about pace. This was after I did the first 3 miles in just under 21 minutes. I ended up paying for this decision on the way back when my legs started to feel even more stiff and useless than they did early on.
Fortunately I took a gel along with and I took that around 50 minutes. I also stopped at an hour to get some water and I felt somewhat better after that. I know I will be hurting the next couple days because I felt the shredded feeling in my legs when I got back to the car. I am hopefully going to attempt to get close to 70 miles this week.
Showing posts with label marathon. Show all posts
Showing posts with label marathon. Show all posts
Wednesday, June 6, 2007
Tuesday, May 29, 2007
Unplanned Tempo
AM - Easy 4
PM - I had originally attempted to do a tempo tomorrow afternoon but I ended up doing one tonight. It happened tonight simply because I was pissed at how slow I was going on my medium 9 miler. I came through 4 miles in low 27s, and after that I just gradually picked it up until I hit 4.5 to 5.5 in 5:30. At that point I realized it was too late to shut it down so I just went with it and I ended up doing 4 miles in 21:33.
The positives for the workout was that I ran it 10 seconds faster than 3 weeks ago, and this time I did it in trainers as opposed to racing flats. My goal is to get the 4 mile tempo down under 20 minutes a few months from now...we will see how that goes.
Clinton and Obama...how will they perform when the pressure is on?
http://www.politico.com/news/stories/0507/4155.html
PM - I had originally attempted to do a tempo tomorrow afternoon but I ended up doing one tonight. It happened tonight simply because I was pissed at how slow I was going on my medium 9 miler. I came through 4 miles in low 27s, and after that I just gradually picked it up until I hit 4.5 to 5.5 in 5:30. At that point I realized it was too late to shut it down so I just went with it and I ended up doing 4 miles in 21:33.
The positives for the workout was that I ran it 10 seconds faster than 3 weeks ago, and this time I did it in trainers as opposed to racing flats. My goal is to get the 4 mile tempo down under 20 minutes a few months from now...we will see how that goes.
Clinton and Obama...how will they perform when the pressure is on?
http://www.politico.com/news/stories/0507/4155.html
Saturday, May 19, 2007
The Week Plan (5/21-5/27)
Ive decided that Im going to take things no more than a week at a time because I have no long my groin will hold. With that being said, here is the plan for next week:
Mon: 5-7 miles easy
Tues: 5-6 x 1 mile w/ 1 min recovery(a.m.)/ 5 miles easy(p.m.)
Wed: 7 miles easy (a.m.)/ 5 miles easy (p.m.)
Thurs: 8-10 miles easy
Friday: 8-10 miles medium
Saturday: 5 miles easy
Sunday: 13-15 miles easy/medium
Weekly Mileage: 66-75
The goal for the week is to get in some good base and keep building up to 85 miles. I also want to get a little bit of tempo work in, hence the 5-6 x mile with 1 minute recovery( jack daniels workout). The goal is for it to be a medium effort, starting in the mid-5:20s and picking up the pace throughout.
If anybody wants to get in on any of the runs, let me know.
Mon: 5-7 miles easy
Tues: 5-6 x 1 mile w/ 1 min recovery(a.m.)/ 5 miles easy(p.m.)
Wed: 7 miles easy (a.m.)/ 5 miles easy (p.m.)
Thurs: 8-10 miles easy
Friday: 8-10 miles medium
Saturday: 5 miles easy
Sunday: 13-15 miles easy/medium
Weekly Mileage: 66-75
The goal for the week is to get in some good base and keep building up to 85 miles. I also want to get a little bit of tempo work in, hence the 5-6 x mile with 1 minute recovery( jack daniels workout). The goal is for it to be a medium effort, starting in the mid-5:20s and picking up the pace throughout.
If anybody wants to get in on any of the runs, let me know.
Thursday, May 17, 2007
Custis 10...5/17
Ive been thinking about the fact that I didnt have a 10 mile run yet for the area. I mean I could run out and back on the W&OD but that wouldnt be anything special. I guess running out back on the custis trail is somehow much more exciting.
Todays run involved running to the end of the custis trail and then running for about a minute on the W&OD (its nice the two trails connect). I ended up going out on the 4 miles of trail in 26 flat and coming back in just under 24, with the total 10 just under 62 minutes. I was really happy with the run because running 6:15s on custis is similar to getting under 6 on a flatter trail.
The previous day I ran about 8, so the last two days have gone fairly well. I did get a little groin pain in the last few miles of todays run, but it was nothing that really slowed me down. Who knows what the run for tomorrow will end up being. I do know that it will be flatter and it will be in the district.
Todays run involved running to the end of the custis trail and then running for about a minute on the W&OD (its nice the two trails connect). I ended up going out on the 4 miles of trail in 26 flat and coming back in just under 24, with the total 10 just under 62 minutes. I was really happy with the run because running 6:15s on custis is similar to getting under 6 on a flatter trail.
The previous day I ran about 8, so the last two days have gone fairly well. I did get a little groin pain in the last few miles of todays run, but it was nothing that really slowed me down. Who knows what the run for tomorrow will end up being. I do know that it will be flatter and it will be in the district.
Thursday, May 10, 2007
Custis! 5/10
I hadnt been on the custis trail in quite some time and i was glad to get back to get my good friend. Who would have thought that one of my favorite trails in the d.c. area would be a paved trail that runs along a highway? One of the main reason I like it is because it is rolling and there are some decent hills along the way. Also, even though it parallels the interstate it still feels like you are away from things in the crowded metropolis.
The run...I ended up just running to beginning of the trail from the running store. I am assuming I ran a little under 9.5 total and the pace was probably sub 7, which is actually pretty good for that trail. I was a little tired from yesterdays double, but I just kind of ran and tried to run a little quicker than a recovery jog. It was a good medium effort day and I will make sure to take the next couple days fairly easy, considering im working 10 hours a day.
Weekly Mileage: 31
The run...I ended up just running to beginning of the trail from the running store. I am assuming I ran a little under 9.5 total and the pace was probably sub 7, which is actually pretty good for that trail. I was a little tired from yesterdays double, but I just kind of ran and tried to run a little quicker than a recovery jog. It was a good medium effort day and I will make sure to take the next couple days fairly easy, considering im working 10 hours a day.
Weekly Mileage: 31
Thursday, May 3, 2007
Tempo 5/3
I had no workouts planned for the week, but I ended up getting a tempo in today. This was a textbook effort based tempo rather than a tempo based on trying to hit a certain time which was really nice. I felt like I was flying without putting any real effort in at all.
The best part about the workout is that I have no idea how fast or how far I made it; I just stopped when I got the urge to stop. So Im anticipating that there will be no more workout until next week when I will try and throw down a 20 minute tempo at a quick pace...and this unfortunately will not be quite as effort based as todays was.
The only bad thing about today was that groin hurt on my cooldown, but at least I got in another run before my groin completely falls apart. I think I ended up hitting over 9 miles for the day in little over 58 minutes.
The best part about the workout is that I have no idea how fast or how far I made it; I just stopped when I got the urge to stop. So Im anticipating that there will be no more workout until next week when I will try and throw down a 20 minute tempo at a quick pace...and this unfortunately will not be quite as effort based as todays was.
The only bad thing about today was that groin hurt on my cooldown, but at least I got in another run before my groin completely falls apart. I think I ended up hitting over 9 miles for the day in little over 58 minutes.
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