..it was an interesting week. I probably didn't do some things I should not have, but in the end I learned a lot. this week was a down week, and i really wanted to focus on making my weekdays easy. We've started our school track practices in earnest, which is great but it can be a constraint on time.
The highlight of the week was an interesting one. and One I hope works. I did a 3 x 3km tempo session with Ryan on Saturday, and felt really tight. Even Dick made a sarcastic comment on my lack of upper body movement. It was a strange workout as I didn't feel beat up in any way, but I felt like I was beat up while I was doing the workout. The good part was in chatting with the guys about the Stanford races. I didn't know that the races were on Flotrack and I sat down when I got home and watched Steve and Dickie's race.
The thing about it is that I took little (no offence) from their races, but I took a ton from watching soIeone who never even finished the race. A few years ago i went to world cross with Kurt Benninger. People kept on saying how he ran very similar to me. I had forgotten about that time, until I saw Kurt take the lead (apparently he had shoelace come untied and ended up dropping out with less than a mile to go). As I watched Kurt I studied his stride and saw all the things I had somehow forgotten to do in my own running stride.
In my attempts to become more efficient in road racing I have forgotten what made my stride so good for the shorter distances, and that was simply getting up on my toes and staying there as long as I could. I saw the slightly loping and bouncy stride of Kurt and remembered when I ran the same way as opposed to this so called marathon stride I've been trying to perfect. I remembered all the times I felt lousy in a race, got back up on my toes and all of a sudden was rolling again. In other words 'just run dumby'. The result has been 3 days of great and absolutely rolling runs on my toes, with my hips out forward . back slightly pulled back and more power and fluidity than I've felt in a long time. Hopefully this isn't a short term solution.
Mon: off
Tues:1600-1200-800-400 alternating hard and medium 200s
Wed: 70mins
Thurs: 75mins
Friday: 68mins
Saturday: 3 x 3km (I think I was 9:38, 9:29 and 9:28)
PM 50mins
Sunday: 67 mins PM 42 mins
Tuesday, March 31, 2009
Sunday, March 29, 2009
You cannot go wrong.....
Everyone has their favourite/standard workouts they like to do. Some people like tempos, other interval session and so on. Over the years I've found some that really work. The one big issue with these is that they somewhat mimic (although still great sessions) my personality. Often when one has done these sessions they do em and go that was 'great'. "I know..." is of course my usual response...."...why do you think I told you to do them!"
In no particular order:
1) Monfartlek 2 x 90 sec-4 x 60 sec-4 x 30 sec 4 x 15 sec with same medium paced jog recoveries. You cannot go wrong with a session named after one of the great all time marathoners.
2) Hills....any hills, but in general 45-50 sec for me. Just up and down for 20-45mins
3) 10 x 3mins off 30 sec easy easy jog at threshold pace
4) 5 x 1600m off 2mins. I actually don't like this workout, but when I can roll it I am ready. Typically the beginning of my taper for a 10km
5)20min threshold/tempo-2min rest - 10min back at tempo
6) 4-6 x 1000m of alternating 200m at mile pace with 200m slightly slower than 10km pace off 2-3 mins. A great session from the old days and gets you ready to race a 5-10km without breaking you down
7) 4-5 x 2km at tempo (or slightly slower) and 1km at 30 secs slower. A session I created purely by accident that i later found out the great British marathoner Richard Nerukar likes (excpet he does it 2km at marathon pace). I hate doing pure steady tempos on my own and this one fits the bill of a long sub threshold tempo with the easier section, while also keeping you focussed the entire 15km. Another good long tempo would be 2-3 x 15mins but done as 5min below threshold-5mins at and 5 mins a bit over. The take 60-90 sec rest and roll again!
In no particular order:
1) Monfartlek 2 x 90 sec-4 x 60 sec-4 x 30 sec 4 x 15 sec with same medium paced jog recoveries. You cannot go wrong with a session named after one of the great all time marathoners.
2) Hills....any hills, but in general 45-50 sec for me. Just up and down for 20-45mins
3) 10 x 3mins off 30 sec easy easy jog at threshold pace
4) 5 x 1600m off 2mins. I actually don't like this workout, but when I can roll it I am ready. Typically the beginning of my taper for a 10km
5)20min threshold/tempo-2min rest - 10min back at tempo
6) 4-6 x 1000m of alternating 200m at mile pace with 200m slightly slower than 10km pace off 2-3 mins. A great session from the old days and gets you ready to race a 5-10km without breaking you down
7) 4-5 x 2km at tempo (or slightly slower) and 1km at 30 secs slower. A session I created purely by accident that i later found out the great British marathoner Richard Nerukar likes (excpet he does it 2km at marathon pace). I hate doing pure steady tempos on my own and this one fits the bill of a long sub threshold tempo with the easier section, while also keeping you focussed the entire 15km. Another good long tempo would be 2-3 x 15mins but done as 5min below threshold-5mins at and 5 mins a bit over. The take 60-90 sec rest and roll again!
Saturday, March 28, 2009
Equilibrium
....I've always felt that in training one needs to do what works and that when you are getting ready to race don't do anything out of the ordianry, but every once in a while you need to throw something in there to mess things up. I did one of those things this week. On Tues I wanted to hop on the track as Steve and Dickie were doing a session to set them up for their 10kms on Fri at Stanford.
I ended up down at the Kajaks practice and was expecting to do some repeat 1600s. My legs still felt pretty banged up from the previous training, but I was still in for a 'grinder'. But alas the pups were getting ready for a 5km on Sat.
Hmmmmmmmm.....run with them.......do something on my own....do part of it with them......Ahhhhh what the hell I'll hop with these guys, but I'll shake things up.
I figured that since was supposed to be a down week anyways I'd do their shorter session (1600-1200-800 and 400), but I also knew that if I did it this way I would end up being on my own, so I decided to do a variation of one of my favourite sessions and that is alternating hard and medium paced 200s. I haven't done much change of pace work or fartleks over the last while (I think I really need too though as I respond to them very well).
In the end I ended up doing the session and hitting some okay splits when you consider how I did it. I would let the guys get a lead, chase em down, give up another lead, chase em down and so on. My splits were decent (4:40, 3:29, 2:10 and 62) and the session felt easy, but the next day my legs were really beaten up. It's amazing how doing something just a little bit out of the ordinary really impacted me and for such a long time. My legs still hurt (Sat) today and I could feel the fatigue in my tempo session (although that's another story). I am hoping that once I fully recover this session will really help my running. I am still seeing progress, but not at the pace I would like or am used too.
|On a side note big kudoes to Steve....a big literal PR (although I would argue it really wasn't that big as he was capable of running much faster than his old PR before this race).
I ended up down at the Kajaks practice and was expecting to do some repeat 1600s. My legs still felt pretty banged up from the previous training, but I was still in for a 'grinder'. But alas the pups were getting ready for a 5km on Sat.
Hmmmmmmmm.....run with them.......do something on my own....do part of it with them......Ahhhhh what the hell I'll hop with these guys, but I'll shake things up.
I figured that since was supposed to be a down week anyways I'd do their shorter session (1600-1200-800 and 400), but I also knew that if I did it this way I would end up being on my own, so I decided to do a variation of one of my favourite sessions and that is alternating hard and medium paced 200s. I haven't done much change of pace work or fartleks over the last while (I think I really need too though as I respond to them very well).
In the end I ended up doing the session and hitting some okay splits when you consider how I did it. I would let the guys get a lead, chase em down, give up another lead, chase em down and so on. My splits were decent (4:40, 3:29, 2:10 and 62) and the session felt easy, but the next day my legs were really beaten up. It's amazing how doing something just a little bit out of the ordinary really impacted me and for such a long time. My legs still hurt (Sat) today and I could feel the fatigue in my tempo session (although that's another story). I am hoping that once I fully recover this session will really help my running. I am still seeing progress, but not at the pace I would like or am used too.
|On a side note big kudoes to Steve....a big literal PR (although I would argue it really wasn't that big as he was capable of running much faster than his old PR before this race).
Sunday, March 22, 2009
It was the Best of Times...It was....
...how much training I can get in when I do not have to work. It was Spring Break week and unfortunately I was sick for the first half, but I was still able to have a solid week. Monday was the only real day that suffered due to my cold and the rest of the week went well. The clincher was my long run today that felt like I was loping along, yet my geographical splits were off the charts. A good sign I hope.
The idea this week was simply to well have a good week and that it was. I wanted to get in some good hill sessions, and I did and not feel absolutely shattered on the weekend, which I did not.
The key for the week was the two hill session. I felt very strong on them and I think that's why my run today was so good. I felt stronger and more efficient than at any time over the last months.
Mon: 54 min easy
Tues: afternoon: 52 min hill circuit, plus 3min short hills
PM: 34mins
Wed: AM 69mins good run
PM: 40mins
Thurs: AM 33min of just hills done as 60sec - 45 sec - 30 sec plus 5 mins of short hills
PM: 40min easy run
Friday: AM 45 min very easy
PM: 42 mins
Saturday: Planned 6 'posts' at sub threshold pace and then 6 at threshold. Legs a little banged up and behind schedule for a day with my wife and dog so did 3 at well below threshold (HR at 155), 6 at a slightly below threshold (HR at 165-167) and 1 well below. It was actually a decent session as I was bit slower than last week, but my HR was also around 3-5 beats slower, which is actually a huge difference in pace at that intensity (6 posts plus the parking lot at Bby Lake in 20:48, but my sub LT pace was in the 3:35-3:40 range so solid).
PM: 34 mins
Sunday: 2hr 27 mins...good from top to bottom....from solid and strong the whole way....
The idea this week was simply to well have a good week and that it was. I wanted to get in some good hill sessions, and I did and not feel absolutely shattered on the weekend, which I did not.
The key for the week was the two hill session. I felt very strong on them and I think that's why my run today was so good. I felt stronger and more efficient than at any time over the last months.
Mon: 54 min easy
Tues: afternoon: 52 min hill circuit, plus 3min short hills
PM: 34mins
Wed: AM 69mins good run
PM: 40mins
Thurs: AM 33min of just hills done as 60sec - 45 sec - 30 sec plus 5 mins of short hills
PM: 40min easy run
Friday: AM 45 min very easy
PM: 42 mins
Saturday: Planned 6 'posts' at sub threshold pace and then 6 at threshold. Legs a little banged up and behind schedule for a day with my wife and dog so did 3 at well below threshold (HR at 155), 6 at a slightly below threshold (HR at 165-167) and 1 well below. It was actually a decent session as I was bit slower than last week, but my HR was also around 3-5 beats slower, which is actually a huge difference in pace at that intensity (6 posts plus the parking lot at Bby Lake in 20:48, but my sub LT pace was in the 3:35-3:40 range so solid).
PM: 34 mins
Sunday: 2hr 27 mins...good from top to bottom....from solid and strong the whole way....
Wednesday, March 18, 2009
Timing is Everything...
...and mine was bad this past week. I could feel a cold coming on last Monday and by Tues it was getting quite a bit worse. By Sunday I thought things were coming along, but I'll assume my Sunday run and hockey put me back (although Julie was telling me that this current cold also seems to be following a feel better and then feel worse cycle), as on Monday I was totally congested.
By Tues I was feeling completely congested again and also feeling sleepy. I decided that the drive down to Minoru was better put off for next week and that it was better I push myself than someone pushing me into further oblivion.
Since I've been in a hill phase it wasn't a bad idea. In the end it was probably a good decision. I had a nice hill session and actually ran quite a bit faster than last week. I figure 2 solid weeks of hills (along with the more minor hill sessions I've had) will suit me well for my next phase of training. the best part is that I seem to be handling the volume of the hills well. When i can be consistent with my longer volume hill session I know I am getting fit. i also find that hills really sets me up well for intervals on the track.
That's one thing I forgot this year was how I really periodize my training. In my build up I made the mistake of getting a little jumpy and not ignoring what everyone else was doing. Typically I disappear for 2 or so months before I even consider doing intervals. It's always been a series of tempo runs, aerobic fartleks and some harder hills/fartleks that are my mainstay in my buildups. I try to never do anything really structured (egs pace) although my workouts tend to be quite structured in regards to time.
Now some other parts of my training need to come together and things will be okey dokey. I find hills fill in those holes. even last year I had done no real intervals and stepped on the track for a series of very controlled 1600s and avg'd 4:40s. I expect my next time out to be in that range
By Tues I was feeling completely congested again and also feeling sleepy. I decided that the drive down to Minoru was better put off for next week and that it was better I push myself than someone pushing me into further oblivion.
Since I've been in a hill phase it wasn't a bad idea. In the end it was probably a good decision. I had a nice hill session and actually ran quite a bit faster than last week. I figure 2 solid weeks of hills (along with the more minor hill sessions I've had) will suit me well for my next phase of training. the best part is that I seem to be handling the volume of the hills well. When i can be consistent with my longer volume hill session I know I am getting fit. i also find that hills really sets me up well for intervals on the track.
That's one thing I forgot this year was how I really periodize my training. In my build up I made the mistake of getting a little jumpy and not ignoring what everyone else was doing. Typically I disappear for 2 or so months before I even consider doing intervals. It's always been a series of tempo runs, aerobic fartleks and some harder hills/fartleks that are my mainstay in my buildups. I try to never do anything really structured (egs pace) although my workouts tend to be quite structured in regards to time.
Now some other parts of my training need to come together and things will be okey dokey. I find hills fill in those holes. even last year I had done no real intervals and stepped on the track for a series of very controlled 1600s and avg'd 4:40s. I expect my next time out to be in that range
Sunday, March 15, 2009
SICK.....
On Monday I started to feel lousy, and by Tuesday afternoon I felt terrible. The mornings are the worst, but the good thing is that once I get going I feel much better. Unfortunately, a combination of the time change and my cold has meant no AM runs. Shockingly my overall volume hasn't really dropped and I've actually had some good sessions.
This week I decided to pay special attention to hills. I have done some hill sessions up to this point but nothing back to back. I had originally planned on hitting the track on Tuesday night, but I felt terrible after work and decided it was better to do some hills on my own accord, rather than get sucked into doing intense intervals. In 20/20 hindsight it was a great decision. I felt good and ended up doing a 48min hill circuit (a combination of bounding hills, running hills and short sprints at the top and bottom). I also did another hill circuit on Thursday, but only for 40mins.
I also made a decision to can my midweek longer run. I looked back at my old training logs and I really didn't begin doing these on a consistent basis til 2005/2006. And that is also the time when I began having some greater degrees of inconsistency.
The other killer for the week was playing hockey. When we lived in New Zealand my hockey gear was stolen, and I haven't played in full gear since last night. A guy I used to work with emailed me and we were supposed to play for an hour. Fun I thought until we ended up playing for 3 hrs. Needless to say I didn't count it as a workout, but I probably should have. The good part was my Sunday long run of 2:20, which wasn't stellar, but considering the hockey it was outstanding. In the past I've actually found that hockey helps my running. Hopefully, this will also show some benefits. I'd rather play hockey and work on my power, core, etc....than hit the gym any day.
Monday: 70mins
Tues: 48min hill circuit
Wed: 70mins
Thurs: 40min hill circuit
Fri:70mins
Sat: 4mile tempo run in 20:45 on gravel trails (actually faster than last weeks 8km tempo pace and run easier), plus 4 x a 'post' (1040-1050 meters run in 3:10-3:18) in a 4min set
Sunday: 2hr 20mins
This week I decided to pay special attention to hills. I have done some hill sessions up to this point but nothing back to back. I had originally planned on hitting the track on Tuesday night, but I felt terrible after work and decided it was better to do some hills on my own accord, rather than get sucked into doing intense intervals. In 20/20 hindsight it was a great decision. I felt good and ended up doing a 48min hill circuit (a combination of bounding hills, running hills and short sprints at the top and bottom). I also did another hill circuit on Thursday, but only for 40mins.
I also made a decision to can my midweek longer run. I looked back at my old training logs and I really didn't begin doing these on a consistent basis til 2005/2006. And that is also the time when I began having some greater degrees of inconsistency.
The other killer for the week was playing hockey. When we lived in New Zealand my hockey gear was stolen, and I haven't played in full gear since last night. A guy I used to work with emailed me and we were supposed to play for an hour. Fun I thought until we ended up playing for 3 hrs. Needless to say I didn't count it as a workout, but I probably should have. The good part was my Sunday long run of 2:20, which wasn't stellar, but considering the hockey it was outstanding. In the past I've actually found that hockey helps my running. Hopefully, this will also show some benefits. I'd rather play hockey and work on my power, core, etc....than hit the gym any day.
Monday: 70mins
Tues: 48min hill circuit
Wed: 70mins
Thurs: 40min hill circuit
Fri:70mins
Sat: 4mile tempo run in 20:45 on gravel trails (actually faster than last weeks 8km tempo pace and run easier), plus 4 x a 'post' (1040-1050 meters run in 3:10-3:18) in a 4min set
Sunday: 2hr 20mins
Monday, March 9, 2009
That felt tough
...and slow....for a supposed tempo run.
Raced an 8km on Sunday as a tempo run, but it still felt terrible. My hips have been bugging me all week and my legs seemed beaten up after Tuesday's track session (much more than the ease of the workout itself).
My Wed run was not good, and I felt flat on my Thurs hill session, but I was back in the groove on Fri and maybe that was the problem. I think my Fri and Sat runs may been a bit quick.
I knew when I ran up a hill to my car to put my racing flats on that it was going to be a 'grinder' sort of day. I felt that based upon my recent tempos and Tues sessions that I could go in the 3:10/km range for the 8km. The previous week I had run below threshold and hit 3:15 km's. But alas everything felt tight. I went out around 3:10 pace and felt okay, but also knew I wasn't smooth and could feel myself getting tight. I ran a decent 7km, almost went after Ollie Utting and then jogged in the last km (I was 5 sec behind Ollie at 7km and ended up around 20 back at the finish) in 26something.
I feel as though I am much better shape than that for a tempo pace, but I also know how sluggish I felt before and how tight my hamstrings were after. The legs were fine, but my hamstrings were so tight that it felt like someone had been playing music on them.
The only good news was I was able to stay ahead of Norm Tinkham and claim the masters prize givings, which was really my first goal. Normally, I would never race at this sort of competitive event (Jon Brown won) without being prepared to race, but it's hard to pass up a few hundred dollars to do a workout.
The Week:
Mon: afternoon 54 mins PM 31 mins
Tues: 5 x 1600m off 2 + mins rest avg'd 4:49s, but ran them by going out slow and then closing in low 70 and high 60s for the last 2 laps.
Wed: 86 mins
Thurs: 3 mins short hill (20 sec), 20 min 45 sec hill, 3 mins short hill.
Fri: 10+ miles in 62 mins...yeah maybe this might explain my fatigue
Saturday: 30mins (as it turned out fast, but i had no idea at the time) PM 44 mins
Sunday: 8km 26.0?
Raced an 8km on Sunday as a tempo run, but it still felt terrible. My hips have been bugging me all week and my legs seemed beaten up after Tuesday's track session (much more than the ease of the workout itself).
My Wed run was not good, and I felt flat on my Thurs hill session, but I was back in the groove on Fri and maybe that was the problem. I think my Fri and Sat runs may been a bit quick.
I knew when I ran up a hill to my car to put my racing flats on that it was going to be a 'grinder' sort of day. I felt that based upon my recent tempos and Tues sessions that I could go in the 3:10/km range for the 8km. The previous week I had run below threshold and hit 3:15 km's. But alas everything felt tight. I went out around 3:10 pace and felt okay, but also knew I wasn't smooth and could feel myself getting tight. I ran a decent 7km, almost went after Ollie Utting and then jogged in the last km (I was 5 sec behind Ollie at 7km and ended up around 20 back at the finish) in 26something.
I feel as though I am much better shape than that for a tempo pace, but I also know how sluggish I felt before and how tight my hamstrings were after. The legs were fine, but my hamstrings were so tight that it felt like someone had been playing music on them.
The only good news was I was able to stay ahead of Norm Tinkham and claim the masters prize givings, which was really my first goal. Normally, I would never race at this sort of competitive event (Jon Brown won) without being prepared to race, but it's hard to pass up a few hundred dollars to do a workout.
The Week:
Mon: afternoon 54 mins PM 31 mins
Tues: 5 x 1600m off 2 + mins rest avg'd 4:49s, but ran them by going out slow and then closing in low 70 and high 60s for the last 2 laps.
Wed: 86 mins
Thurs: 3 mins short hill (20 sec), 20 min 45 sec hill, 3 mins short hill.
Fri: 10+ miles in 62 mins...yeah maybe this might explain my fatigue
Saturday: 30mins (as it turned out fast, but i had no idea at the time) PM 44 mins
Sunday: 8km 26.0?
Thursday, March 5, 2009
Running Gear
Check out my racers. Very nice and suit many different types of runners.
The Musha is a slightly heaver racer for those who need a bit more support:
The Ronin 2 will be my main racer for more important races as it's designed to go fast. Not much too it, but it sure feels smooth:
The Musha is a slightly heaver racer for those who need a bit more support:
The Ronin 2 will be my main racer for more important races as it's designed to go fast. Not much too it, but it sure feels smooth:
Tuesday, March 3, 2009
THE TRACK.....
..some people like cross country....others the roads, but when I am in at least decent shape I love the track. At least doing workouts. I figured out a long time ago that as much as I love racing, I also want to know exactly what is going on when I am running. It's one of those things where me, my watch and various track splits somehow mean something to me.
It's kinda ironic as I generally don't like controlled long runs and instead enjoy the mtn trails, and even some of my favourite workouts are fartleks, but having the opportunity to run in a completely controlled environment that also has the unpredictability of what others are going to do inspires me. I've really noticed this over the last few years where I've given road running more focus, but I cannot say that I actually enjoy the racing. It's kinda boring in all honesty (yeah like running round and round a track isn't), but I love the strategies and tactics that come only on the track.
Tonight was such a day. I went down to Richmond for some mile repeats (actually 1600m) with the UBC pups. I wasn't looking for a ball buster session, but was hoping to get in 5 sets that were a little quicker than the last time I was down there (and only did 4). But this time I was also hoping to make it tougher to go faster because I wanted to simply hang out for 2 laps and then make a little push over the last 2 laps. Shane Carlos was there and wanted to apparently hit 4:30's.....far too rich for what I wanted, but the UBC guys were only planning for high 4:50 range and so I hung out with them, but the only problem was I was getting boxed in and ended up running some strange intervals.
In the end things actually went quite well. I typically split high 2:28-2:30ish and then dropped it down to low 70 and then high 60 range and averaged around 4:49 for the 5. In every one I was at least 2:20 for the last 800. Not massive times, but considering how I ran them, how I felt (very very relaxed), what I've been doing to myself (I could still feel the weekend in my legs) and the improvements I am seeing I was quite content.
It's kinda ironic as I generally don't like controlled long runs and instead enjoy the mtn trails, and even some of my favourite workouts are fartleks, but having the opportunity to run in a completely controlled environment that also has the unpredictability of what others are going to do inspires me. I've really noticed this over the last few years where I've given road running more focus, but I cannot say that I actually enjoy the racing. It's kinda boring in all honesty (yeah like running round and round a track isn't), but I love the strategies and tactics that come only on the track.
Tonight was such a day. I went down to Richmond for some mile repeats (actually 1600m) with the UBC pups. I wasn't looking for a ball buster session, but was hoping to get in 5 sets that were a little quicker than the last time I was down there (and only did 4). But this time I was also hoping to make it tougher to go faster because I wanted to simply hang out for 2 laps and then make a little push over the last 2 laps. Shane Carlos was there and wanted to apparently hit 4:30's.....far too rich for what I wanted, but the UBC guys were only planning for high 4:50 range and so I hung out with them, but the only problem was I was getting boxed in and ended up running some strange intervals.
In the end things actually went quite well. I typically split high 2:28-2:30ish and then dropped it down to low 70 and then high 60 range and averaged around 4:49 for the 5. In every one I was at least 2:20 for the last 800. Not massive times, but considering how I ran them, how I felt (very very relaxed), what I've been doing to myself (I could still feel the weekend in my legs) and the improvements I am seeing I was quite content.
Sunday, March 1, 2009
Finally....
I am at the point where taking in over 100 miles was not forced, but rather just happened. It wasn't a stellar week in regards to any one day, but rather was simply a solid week of nothing great....nothing bad.
I actually feel those weeks are of the utmost importance. It means no blowups, but results in very solid and consistent training. But once you get there the concept is simply maintaining that level until things really begin to take off. The workouts really take off while the volume and off days stay the same.
Once you get there then it also means not hammering the easier days, but just keeping them honest. Even then some days with the good workouts can result in some really slow runs as you now have the ability to beat yourself up, without fear of injury or not recovering. You can now get away with some more intense work without fear of falling apart......at least that's the way it's supposed to work.
Mon: Easy day 54 min run, plus a little bit of core work
Tues: My wife took me to the Brad Paisley concert...yippee kay yay!!! So I ended up on my own (as opposed the scheduled 1200s on the track) and decided to do some hills. If I felt good 30ish mins...if i felt good then 40....and I ended up doing 40
Wed: snowed here...freaky stuff, but still got in 1 hr 45 at the SFU trails
Thurs: 30min run, 8 mins tempo uphill and then 5 more mins flat plus 20 mins of very controlled hills
Fri: afternoon 54mins PM 34 mins
Sat: Ran with the pups but only for part of the workouts. They were doing something more intense than I need right now so I did 20min below tempo pace (I followed them as they did a 3km tempo and then I kept going) - 3min rest and threw the flats on - 10:30 at tempo pace HR - 60 sec rest - and then 3 x 1km off 30 sec. felt a little flat, but that was much fatigue as form PM: at gym 45 mins elliptical trainer plus 30 mins weights
Sunday: Hoping for somewhere around a nice 2 hrs, but felt really good so ended up at 2hr 18mins on hilly trails
I actually feel those weeks are of the utmost importance. It means no blowups, but results in very solid and consistent training. But once you get there the concept is simply maintaining that level until things really begin to take off. The workouts really take off while the volume and off days stay the same.
Once you get there then it also means not hammering the easier days, but just keeping them honest. Even then some days with the good workouts can result in some really slow runs as you now have the ability to beat yourself up, without fear of injury or not recovering. You can now get away with some more intense work without fear of falling apart......at least that's the way it's supposed to work.
Mon: Easy day 54 min run, plus a little bit of core work
Tues: My wife took me to the Brad Paisley concert...yippee kay yay!!! So I ended up on my own (as opposed the scheduled 1200s on the track) and decided to do some hills. If I felt good 30ish mins...if i felt good then 40....and I ended up doing 40
Wed: snowed here...freaky stuff, but still got in 1 hr 45 at the SFU trails
Thurs: 30min run, 8 mins tempo uphill and then 5 more mins flat plus 20 mins of very controlled hills
Fri: afternoon 54mins PM 34 mins
Sat: Ran with the pups but only for part of the workouts. They were doing something more intense than I need right now so I did 20min below tempo pace (I followed them as they did a 3km tempo and then I kept going) - 3min rest and threw the flats on - 10:30 at tempo pace HR - 60 sec rest - and then 3 x 1km off 30 sec. felt a little flat, but that was much fatigue as form PM: at gym 45 mins elliptical trainer plus 30 mins weights
Sunday: Hoping for somewhere around a nice 2 hrs, but felt really good so ended up at 2hr 18mins on hilly trails
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