April Training= Not Good

During this month, something caught up to me and I ended up in a major hole - so I've been running very low milage and carrying on in an attempt to get out of it.

Fri. April 6 5k: 4:44,9:36,....15:36

50 miles ish for the week

The next week:

Tue. 2x1k in 3:05ish + 2x500-300-200 in 64 pace + 2x1k in 3:00ish
Fri. 6x1000m in 3:16-3:20 w/ 1' recovery + 4 strides after and 4 before

Tue. 7x500m in 70 pace w/ 45" recovery dead
Fri. 15:13 that was hard!
35 mi. ish for the week

Tue. 5x1000m w/ 3' recvoery (1,3,5 in 2:58-3:01, even) 2,4 in 2:51-2:53 (40,35,35,32, fast)
felt too hard
Fri. 6x800 w/ 3' recovery (2:18,2:16,2:18,2:15,2:16,2:10) never felt comfortable
40ish miles for the week

Late March Training

April 3 - 42' easy - knee hurts (ITB I think)
April 2 - 1500m @ 4:09.9 , 800m @ 2:07.2
April 1 - 30' easy (60 mi. for the week)
March 31 - 15' easy + 9x100m strides @ 15-16+ 15' easy
March 30 - 67' easy
March 29 - 16x400m in 72-69 (66 ish for last one)
March 28 - 72' easy
March 27 - 5 x 1600m cutdown (hot and windy out - led a lot) 5:06,4:57,4:51,4:48,4:48
March 26 65' easy

March 25 off (60 mi. for the week)
March 24 90' easy
March 23 6400m tempo run 20:02 (with 4:50 last 1600m - did not feel too fast)
March 22 55 easy

Mid March Training

I got plantar fasciitis about a week and a half ago which screwed things up a bit but I did not really miss too much.

Sun. 3/11 98 min.
3/12 off plantar
3/13 off plantar
Tue. 45 easy
Wed. 55 easy
Thur. 65 easy
Fri. 4 mi. Tempo @ 5:22 pace on the treadmill + 3 x (320m, 160m) w/ 160m recovery jog
Sat. 105' approximately
Sun. 55' easy
Mon. 65' easy
Tue. 2k-16-12-8-4 @ 6:05, 4:48, 3:35, 2:24, 65 approx. w/ 1400m tempo recovery on track
- very hard
wed. 55' easy
3/22 Thur. 55' easy

Early March '07

Since I last raced I have had one easy week and one of the harder (if not hardest) weeks so far this year.

Week starting 2/26 - no workouts just easy runs about 47 mi. for the week

Week starting 3/6 - Tue: Baker Blast (2k): ~ 36:30 total - very windy no splits taken
Fri.: 2 x 3000m + 1x 1600m @ 9:28, 1' recovery, 9:32, 3' recovery, 4:41
- tough pair of workouts - should be 15 or so miles tomorrow for the long, 70 for the week

4 weeks until I must be competition ready

February Training

I haven't posted my training in a while cause things have been so poor for me. Anyway, Indoors is over for me today so here is about how things went

60-70 miles per week for all 3 weeks

long runs of 90, 90, 70 and in two days 90

workouts as follows:

-
2x1k @ 3:04,3:03 + 5x300,200,100 @ 51-32-14
Mile Race 4:27 Feb 9

-
6x1200 w/ 400m recovery jog. 5 at 3:44 +/-3 then 1 at 3:35 (windy throughout)
16x200m @ 32-30 - last in 28 w/ 200m recovery

-
12x400m @ 68-65 w/ 200m recovery
5k Race 15:09 (442 first mile - kind of slowed down a bit)


Now I will try to run 65-70 miles per week and add some intensity to the long runs and some stamina workouts.

Training Up to 2/2/07

Saturday January 26 OFF - Morning HR- 50+
Sunday 1:48 steady mostly 150-165 Heart Rate MHR 44 - felt BAD
Monday: 10 mi. easy MHR 48
Tue. 3 mi. w/u and c/d + 8x (400m,200m) in 72-71/33-32 MHR - 44 + weights
Wed. 80' (10' @ 133 avg. HR, 45' @ 142 avg. HR, 15' @ 160 HR avg. + 10 '@ 150HR)
Thur. 9.5 mi. @ 147 HR avg.
Fri. 2.5 mi. w/u and c/d + 5 mi. AT effort (27:20 extended Bridal) 170-189HR, 182 avg. + weights

Just plain not in great shape for some reason, or I am in a serious long term hole right now.

Last Week's Training 1/26

So in this stretch I ran some really horrible races - I've taken many steps back from cross country for some reason. 8:50 3k and 15:27 5k - ran a 9:22 2 mi. time trial in cross (and I held back the last 600m.) But around 70 for this week maybe a bit less for the stretch including both races- lets see what we can do.

Wed. 85 w/ long and ultimately fairly fast progression
Thur. 60, 35 (felt shitty)
Fri. 60' slow - achilles kind of hurt
Sat. 15' warmup
Sun. 2.5 mi w/u + 8:50 3k + 4.5 mi. c/d
Mon. 65' easy 6:40 pace ish
Tue. 3 mi. w/u + 3mi. c/d + 6x300-200-100 w/ 200m recovery jog in 51-33-14 ish
Wed. 70' w/ 8-10' at a steady pace later in the run - otherwise pretty slow 7' + pace
Thur. 32' easy
Fri. 2 mi. w/u + 5k 15:27 + 1.5 mi c/d


Sat. 45
Sun. 110