Another pretty good week of training. Most of my runs have been a little faster than I have wanted them to be but I try not look at my watch and just go by how I am feeling. I have felt really good and am ready to get in another race this weekend hopefully.
Monday - 7+ (46:56)
Tuesday - off (test and HW due Wednesday just ran out of time.)
Wednesday - 8 (56:08)
Nice easy run
Thursday -8.25 (55:00)
Little faster easy run.
Friday - 11 (1:13:45)
Nice paced long run.
Saturday - AM 6.5 (56:50) Ran with a couple of girls that are running Fargo in two weeks. It was slow and it hurt but it was a nice easy recovery run. I don't honestly know if I have ever run 6.5 miles that slow, but it was good.
Saturday - AM - 35 miles bike race (1:20:00ish)
Not really sure on the time but I think it was around that . I have not really raced or rode my bicycle in almost two years so it was good to know that I could still hold my own with some of the guys that race and ride all the time. 8th place overall I think.
Sunday - 9.25 (1:03:00)
Easy run to finish off the week.
Week total: 50 miles
MTD: 145
Well it was an easy beginning of the week and a busy finish to the week. The last three days I really thought were going to take it out of me but surprisingly i felt really good in Sunday. I had no soreness in by legs at all from the bike race and felt great during the bike race even though I ran that morning before and went long the day before. So all in all it was a great effort on the week and I am looking forward o possibly racing this week again. If I do race this coming weekend it is going to be a 5k so we shall see how that goes. Goal time is below 16:30 which I am pretty sure that I can do if the weather is decent. I think the fastest that I could go right now is maybe 16:20 but even that might be a stretch for only a month of running, not even 200 miles, and no speed work at all. I felt really good during that 3k last week so I think that it can be done.
Monday, April 27, 2009
Tuesday, April 21, 2009
New beginning and a new color
It is time for a change from the green to something a little different. We shall see how it goes...
Monday, April 20, 2009
April 13th - 19th
This week was just like the last two with a little twist thrown in at the end of the week. Still just trying to keep building the mileage up until I am ready to star running some workouts. There were a couple of UND alumni that wanted to run a track meet this last weekend and see what you could do. There was a lot of hype coming into the meet but it totally did not deliver like it should have. Turns out there was only 4 people that raced in 3 different events. So there was only one unlucky guy that didn't win his race. The events were as follows: Mens 800m run, Men's 1500m run and the Men's 3000m dash (or at least it felt like a dash). If you can't tell I decided to run the 3k. So here is the week.
Monday: 9+ (61:20)
'Long' run to make up for not getting one in the week before. Can you really consider it long if it is not even double digits?
Tuesday: 6 (40:45)
Easy run
Wednesday: 6 (41:20)
Thursday : off
Had a busy day at school then went to Winnipeg for a Gordon Lightfoot concert. It was amazing!
Friday: 5 miles (35:10)
Easy before the big race tomorrow.
Saturday (Race Day) 2 mile w/u 15 min
3k - 9:42!!
3 mile c/d 22 min
I find it quite sad that I am really happy with a 9:42 but I am. I was hoping to be able to be right around 10:00 and I destroyed it. I was thinking all week that the fastest mile that I have run in the last 5 months was a 6:08 I ran about two weeks ago. How on Earth did I think that I was going to be able to run back to back 5:20's on a little less than three weeks of training?? Well I figured I would just go out in 5:30 ish and see how it felt and then just give it all I had for the last 3.5 laps. Well I ended up going through the 800 in about 2:38 which was a little bit fsater than I wanted but I felt really good so I decided to stick with that pace. Came through the mile at 5:18 and was still feeling good and this was when I knew that I had way more left in the tank than I thought I was going to have. So I decided to really start picking up the pace and see what I could finish this race in. I ended up running about 5:05 for the last mile which I thought was pretty damn good.
Here are the rough splits that I was able to take during the race.
200 - :39
1000 - 3:19 (2:40)
1400 - 4:37 (1:18)
1800 - 5:54 (1:17)
2200 - 7:11 (1:16)
2600 - 8:27 (1:16)
3000 - 9:42 (1:15)
Sunday - 10 (1:10:30)
Real easy recovery run
Week total: 43
Would have been 50 without the day off.
Overall I was pretty happy with the performance being that it was off three weeks of training and I had no clue of where my fitness was at. I ran this race by myself in the cold and windy ND spring. I think it was about 42 degrees with 10-15 mph winds. So a pretty good effort none the less. I might even think about running another one on the track in a couple of weeks. I am sure with some competition and another two weeks I can go under 9:30 for sure.
I think I decided that I will consider myself back in shape when I am in sub 16:00 5k shape. That is when I will know that I am on my way to being in the shape that I should be in.
Monday: 9+ (61:20)
'Long' run to make up for not getting one in the week before. Can you really consider it long if it is not even double digits?
Tuesday: 6 (40:45)
Easy run
Wednesday: 6 (41:20)
Thursday : off
Had a busy day at school then went to Winnipeg for a Gordon Lightfoot concert. It was amazing!
Friday: 5 miles (35:10)
Easy before the big race tomorrow.
Saturday (Race Day) 2 mile w/u 15 min
3k - 9:42!!
3 mile c/d 22 min
I find it quite sad that I am really happy with a 9:42 but I am. I was hoping to be able to be right around 10:00 and I destroyed it. I was thinking all week that the fastest mile that I have run in the last 5 months was a 6:08 I ran about two weeks ago. How on Earth did I think that I was going to be able to run back to back 5:20's on a little less than three weeks of training?? Well I figured I would just go out in 5:30 ish and see how it felt and then just give it all I had for the last 3.5 laps. Well I ended up going through the 800 in about 2:38 which was a little bit fsater than I wanted but I felt really good so I decided to stick with that pace. Came through the mile at 5:18 and was still feeling good and this was when I knew that I had way more left in the tank than I thought I was going to have. So I decided to really start picking up the pace and see what I could finish this race in. I ended up running about 5:05 for the last mile which I thought was pretty damn good.
Here are the rough splits that I was able to take during the race.
200 - :39
1000 - 3:19 (2:40)
1400 - 4:37 (1:18)
1800 - 5:54 (1:17)
2200 - 7:11 (1:16)
2600 - 8:27 (1:16)
3000 - 9:42 (1:15)
Sunday - 10 (1:10:30)
Real easy recovery run
Week total: 43
Would have been 50 without the day off.
Overall I was pretty happy with the performance being that it was off three weeks of training and I had no clue of where my fitness was at. I ran this race by myself in the cold and windy ND spring. I think it was about 42 degrees with 10-15 mph winds. So a pretty good effort none the less. I might even think about running another one on the track in a couple of weeks. I am sure with some competition and another two weeks I can go under 9:30 for sure.
I think I decided that I will consider myself back in shape when I am in sub 16:00 5k shape. That is when I will know that I am on my way to being in the shape that I should be in.
Friday, April 17, 2009
The first two weeks
Well this what I have been up to lately. I know that it is not much but you have to start somewhere. It has been good and I can't wait for the race season to start again. It is like Ricky Booy once said in Talladega Nights, "I wanna go fast!!". So I got that desire going for me at least.
March 30 to April 5
Monday - 4 (26:44)
Tuesday - off. Not a great start to a comeback when you first day comes the day after you start it but I ran out of time in the day.
Wednesday - 4 (27:51)
Thursday - 5 (34:45)
Friday - off. Day after my birthday. Not such a good day.
Saturday - 5 (33:31) Much better day
Sunday - 8 (54:15) Great first 'long run' if you can call it that yet.
Week total: 26.25 miles
What a first week back it has been. I thought for sure there was going to be some problams with my knee as it was not to good throughout the first week but as the time passed it started to get better. Just keep running I guess.
April 6th to April 12th
Monday - off. Travel day to Seattle where I was for the whole week.
Tuesday - 4.5 (31:30) Easy run to get situated in Seattle to find out where to run.
Wednesday - 6 (40:30)
Thursday - 6 (41:00)
Friday - 6.2 (42:00) Back in GF now
Saturday - 7 (48:50)
Sunday - off. Got 2 hours of sleep last night and had family things all day long. Just did not have the time.
Week total: 30 miles
This week was much better than the last one and I am starting to feel a little better about everything. The hills were killer on my knee but not so bad to where I had to stop. Another week done and hopefully I will be able to stay a little more consistent the next couple of weeks leading up to the race.
March 30 to April 5
Monday - 4 (26:44)
Tuesday - off. Not a great start to a comeback when you first day comes the day after you start it but I ran out of time in the day.
Wednesday - 4 (27:51)
Thursday - 5 (34:45)
Friday - off. Day after my birthday. Not such a good day.
Saturday - 5 (33:31) Much better day
Sunday - 8 (54:15) Great first 'long run' if you can call it that yet.
Week total: 26.25 miles
What a first week back it has been. I thought for sure there was going to be some problams with my knee as it was not to good throughout the first week but as the time passed it started to get better. Just keep running I guess.
April 6th to April 12th
Monday - off. Travel day to Seattle where I was for the whole week.
Tuesday - 4.5 (31:30) Easy run to get situated in Seattle to find out where to run.
Wednesday - 6 (40:30)
Thursday - 6 (41:00)
Friday - 6.2 (42:00) Back in GF now
Saturday - 7 (48:50)
Sunday - off. Got 2 hours of sleep last night and had family things all day long. Just did not have the time.
Week total: 30 miles
This week was much better than the last one and I am starting to feel a little better about everything. The hills were killer on my knee but not so bad to where I had to stop. Another week done and hopefully I will be able to stay a little more consistent the next couple of weeks leading up to the race.
Wednesday, April 15, 2009
And the time is now for a new beginning!!
Well after a more or less winter hiatus from running it is time to get back on the sidewalks and start dominating again. There is much catching up that needs to be done in the next couple of months to get back into the shape that I am wanting to eventually be at but I think that it will come along as the time passes.
It was a great winter off and I think that it was much needed on my part. I probably only ran about a dozen times or so from Thanksgiving till the end of March. But once the end of the month hit I started back up again and have been going ever since. Let me tell you it is not that pleasant starting up again when you have been gone for only a couple months. The first week was ROUGH. But it is coming back a lot faster than I thought it was going to. I am entering my third week of training and have ran 5 out of 7 days the two previous weeks mainly due to a birthday that was pretty rough and then a lot of travel. But now it is looking like I will be able to get back into the routine of running everyday again. I cant remember the exact mileage for the two previous weeks right now and I don't have my log infront of me so I will post it later.
First race planned for the year is a 3k this coming weekend on the track up in GF. This is more or less just for fun and will not be taken serious as it is the 2nd Annual Norm McGee Invitational. First Actual race is the Fargo half coming up on the 9th of May. After that I really don't know what I am going to race. Probably a 10k on the 4th of July and some other small stuff later that month. Dick Beardsley in early September possibly and then the Bismarck marathon on September 19th. Not really shooting for anything special there but it will be good to get one in before really starting to train for one.
Happy Trails!!
It was a great winter off and I think that it was much needed on my part. I probably only ran about a dozen times or so from Thanksgiving till the end of March. But once the end of the month hit I started back up again and have been going ever since. Let me tell you it is not that pleasant starting up again when you have been gone for only a couple months. The first week was ROUGH. But it is coming back a lot faster than I thought it was going to. I am entering my third week of training and have ran 5 out of 7 days the two previous weeks mainly due to a birthday that was pretty rough and then a lot of travel. But now it is looking like I will be able to get back into the routine of running everyday again. I cant remember the exact mileage for the two previous weeks right now and I don't have my log infront of me so I will post it later.
First race planned for the year is a 3k this coming weekend on the track up in GF. This is more or less just for fun and will not be taken serious as it is the 2nd Annual Norm McGee Invitational. First Actual race is the Fargo half coming up on the 9th of May. After that I really don't know what I am going to race. Probably a 10k on the 4th of July and some other small stuff later that month. Dick Beardsley in early September possibly and then the Bismarck marathon on September 19th. Not really shooting for anything special there but it will be good to get one in before really starting to train for one.
Happy Trails!!
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