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

Marathon Training

Marathon Training

I like to think of things in terms of "time until the goal race" and then prepare from there.

First, a chart of the ideal program:

Phase I: Returning to Training (3-6 weeks)

Emphasize easy milage, get milage up to the appropriate levels. Do some strides, drills, and weights every week on a relaxed level. Ideally, for a marathon runner, this period would conclude with a week with between 95 and 120 miles.

Phase II: General Conditioning (0-10 weeks)

This phase may be omitted - it is a period of training which some might call, multi-pace. It is not particularly periodized. It allows the runner to perform well at various distance races without peaking. Most track runners might remain in a phase like this if they have to compete over the course of an entire season (like the Golden League meets). It sacrifices top performance but allows for the athlete to compete at a fairly high level for a theoretically unlimited period of time. However, for a marathon runner, this period should be thought of as a phase - milage should remain high throughout but not to unsustainable levels.

Phase III: Specific Marathon Preparation (10-12 weeks)

This is the most difficult phase for the marathoner, milage levels are raised further in the weekly total, the harder workouts, and the long runs. (as many as 150-170 miles per week for the most experienced but is based upon where the athlete is coming from)

More specifics are below.

Phase IV: Peaking and Final Preparation (3-5 weeks)

Here milage is reduced dramatically, and marathon practice runs are the most important - feeling good and running the goal pace is important here (this is the time to perhaps reevaluate goal pace to see if it is realistic or not).


Now a more in depth explanation...

time to goal race: minimum 13 weeks for specific preparation and peaking, preferably 17 weeks
Before phase III, there must be a period of general conditioning. The athlete must be ready to run high volumes and perform workouts.

An Explanation of the Specific Buildup

The goal is to raise the milage for a brief specific period of 10-12 weeks to acclimate the body to running long and running at a fast pace for 2-2.5 hrs. i.e. racing a marathon

What follows is an example of a general formula - it must depend on the specific athlete for the precise paces and distances to a certain extent. However, in principle many things are the same for everyone.

First, although the athlete must be fit from the general period, he/she must also be fairly fresh because the hardest training by far is yet to come.

During the general period sustain a solid volume throughout - do not peak for any small races although it is beneficial to compete in some races during this period.

Ideally, a 9-10 week multi-paced training period with 3-4 low key races from 5k-20k precedes the specific period.

During general training, emphasize:
1. overall conditioning, strength, flexability, form, quickness

2. general aerobic development

Both of these should be emphasized equally (perhaps one slightly more than the other depending on the athlete - work the weakness)

DO NOT emphasize: extensive marathon goal pace runs, very long runs (over 20 miles), or very strenuous workouts

Fundamentals of a good weekly program during this general period:
-2 x 90' Progressive runs per week (every third week run one of these runs at a steady pace)
Steady pace = Marathon Goal Pace + 10-15 seconds per mile
-high average volume (somewhere between 70-120 miles per week as an average would be good) focus on doubles rather than long single runs here though
-1 Short Tempo Session per week (e.g. 4 mi @ LT pace + 1 mi. progressive LT pace - 5-10 sec. + 6 x 200m @ date mile race pace)
-1 long hills or interval session per week e.g. 15x1'hills OR later 8 x 1000m @ I pace w/ 2' recovery (5k date pace - 3 sec. per mile)
-1 race over 5k to 15k replaces the hill/interval session or 15k-20k replaces short tempo
-every week do weights twice per per week, core once more
-2 x strides per week (run at least one of these after a 10mi. or longer run)
-2 x hill charges per week (run one of these after a 10+ mi. run, one after a shorter run (less than 10mi))


Example Week of Phase II: General Conditioning (for an athlete comfortable with 95 mpw)

Sun. AM: 10' warmup + 75' @ steady pace + 5-10' cooldown
PM: 10' shake out very slow and stretching

Mon. AM: 30' slow regeneration + drills PM: 70' easy + 6 strides + weights

Tue. AM: 15' easy + 6400m @ LT pace on the track + 1600m in LT pace - 8" + 5' recovery + 6 x 200m in mile pace + 15' easy cool down
PM: 35' regeneration run

Wed. AM: 90' progressive very easy to steady pace + 10 x 10" hills PM: 20' regeneration + drills

Thur. AM: off PM: 50' regeneration + 6 strides + weights

Fri. AM: 20' warmup + 15 x 1' hard hills with jog back recovery + 17'cooldown PM: off

Sat. AM: 60' easy + drills PM: 45' regeneration



12-17 week Race Specific Preparation period:

before race 3-5 week taper period

then for 9-12 weeks before that specific period:

------
specific competition preparation
Example: 12 wks

4 (3) cycles of 2 weeks hard, 1 week easier (raise milage from general period average - preferably these should be over 100 miles per week a good amount of the time but don't force it if your general prep is not there)

Suppose you were comfortable with 80 miles per week in phase II, raise your milage as follows:
+15, +25, -5, +10, +20, -15, +15, +25, +5, +15, (-15, +25)
--Include 2 races in 10 week period with 2-3 week taper
Include 1 4 mi, 5 mi, or 10k after 4 weeks, 1 15k- half marathon after 8 weeks.

--Include 2 races in the 12 week period with 5 week taper
Include 1 4 mi, 5 mi, or 10k after 8 weeks, 1 15k- half marathon after 12 weeks.

More Specifics:

blend a mixture of interval pace runs i.e. (5-7 x mile @ 5k pace-3 sec. per mile), LT paced runs, marathon paced runs, steady runs and easy runs (for recovery), and finally maintain form, flexability and strength on a maintanance level (Remember the paces must be adjusted if training at altitude in interval and LT runs - Marathon pace must be precise! Find a low altitude location for these test runs unless the race is at altitude.

always keep in mind the course - if hilly keep some hill intervals and make marathon specific runs hilly runs

also do some marathon specific runs in appropriate heat/humidity conditions - always aim to make marathon pace runs feel as easy and efficient as possible (do not hammer the day before these, and do not push too hard on them)

emphasize the different elements in your training as follows:

1. emphasize long steady (and progressive) runs culminating with 27-28 miler in marathon goal pace +25-30 sec. per mile. These type of runs began in the general period but are now getting much longer - these essentially are replaced by long marathon pace practice in the peaking phase (last 3-5 weeks). Aside from the one long run all the rest should be 18-22 mi.

2. introduce interval work in place of long hills and more strides in place of hill charges.
Strides can be maintained throughout (fast but relaxed - no specific pace at the peaking phase)

3. expand upon the tempo work during the specific phase including sessions with more total time at LT pace
NOTE: drop these to shorter workouts in the peak (10 x 5' w/ 1' recovery jog @ LT pace vs. 3x 5' w/ 1' recovery at LT pace for example) LT pace = date 10 mi.-20k race pace

4. introduce marathon pace work about 2-4 wks into the specific phase culminating with marathon practice 15 mi. 2 wks before goal race and ultimately 26.2 miles at goal pace in your race - 10 weeks of marathon pace work before the race are sufficient

Marathon pace work example: wk. 4 20 mi. w/ 6 mi. @ marathon goal pace,
Week 7 22 mi. w/ 9 mi. @ marathon goal pace,
week 9 18 mi. w/ 11 mi. @ marathon goal pace
-------

Peaking Phase (reduce milage even from later general period average and dramatically from specific period highs)
-------
week by week milage reductions from general period average (for example in our case above 80 miles per week)
(-15, -25,) -25 (15 mile Marathon Practice at the end of this week), -30, -45 or 45 mi. which ever is greater

Long runs should reduce accordingly (20, 18), 15 (marathon goal pace), 15 (easy mid week), 26.2 (race)

PACES:
Regeneration - as slow as you can comfortably go 55-65% of Max Heart Rate
Easy - 65-75% of Max Heart Rate
Steady - Marathon Goal Pace + 10-20 seconds per mile
LT (lactate threshold) pace - current 10 mi. - half marathon pace (87-92% max heart rate)
I pace (VO2 max pace) - current 5k pace - 3 sec. per mile
Strides/Faster Intervals - current 800m to mile race pace OR fast but relaxed depending on when the intervals are

Last week's Training 1/16

OK, so training is going pretty well right now - nothing wonderful mind you but some decent workouts and plenty of milage. I have had some stomach flu but I am hopeful that and my bathroom problem on runs is taken care of now - hopefully it is not hurting my recovery and mineral/vitamin levels.

Mon. 70' + drills, 31'
Tue. 65' progressive + 10x10" hills
Wed. 36' easy + 33' @ 5:25-5:35 pace on VCP + 20' easy
lots of bathroom stops in around that 6 mi. - although I got through the 6 miles well
5:30 pace felt like a normal run with trainers on - smooth except when into the fierce wind it was a little tough
Thur. 70', 30' easy - rough day
Fri. 63' progressive + 10x10" hills - felt a little better today
Sat. 49' not too easy
Sun. 116' progressive (2:06 with 2 bathroom breaks) + 5 strides

83-86 mi. for the week

Mon. 60, 40 easy
Tue. 23 w/u + 22' (5x300m, 200m 100m @ 53, 33, 15 avg. - times were all over jogging the next distance so 200, 100, 300 for recovery) + 23 c/d

The rest of this week should look like this:

Wed. 92' Progressive
Thur. 70', 30' easy
Fri. 60' easy + 10x10" hills
Sat. 30' easy
Sun. 1 mi. shake out, 2.5 mi. w/u + 3k race + 5 mi. c/d

This Week's Training starting 1/1/07

Monday: A: 60, P: 30
Tuesday: A: 67, P: 6' w/u + 10x10" hills + 6' cooldown
Wednesday: A: 12.5 mi. w/ 5 mi. @ 5:50 pace (felt hard)
Thursday: A: 60, P: 30
Friday: 53 out slow but back faster - not super fast though + 8x10" hills
Saturday: 47' easy
Sunday: 112' easy

This was probably about 79-82 miles for the week. A bit more than planned because I forgot to do my hills which added an extra three or four miles to the week. I began to feel like I was training a lot this week. Thursday felt very sluggish and the quads have been feeling tired since wednesday. But hopefully things get better and my body adapts to the new load. I know I'm fit when the recovery is happening quickly, we're not there yet but things are improving.

Next week should look like this:

Mon. 9.5 + strides, 4
Tuesday. 10 + hills
Wednesday: 14 w/ 6 miles @ 5:50 pace
Thursday: 9.5, 4
Friday: 10+hills
Saturday: 6-7 miles
Sunday: 17-18 miles progressive

85-87 miles

Closing Up 2006

Well, I don't really have anything to say. I need to get my eating habits in order though and do a better job of doing the little things like core exercises and strengthening. Running is going fairly well right now although I felt a little sick in my stomach lately and have been going to the bathroom on every run. My brother has been really sick though like flu but longer.

Friday 7.5 + 6 x 10" hills
Saturday 45' easy
Sunday 88' easy
Monday 50' easy
Tue. 50' + 6 hills
Wed. 64' easy w/ 22:30 at 5:40-5:30 pace (too hard)
Thur. 50' easy
Fri. AM: 60' easy+ 6 hills PM: 28' easy
Sat. 50' easy
Sun. 92' easy starting very slow and finishing faster + 4 strides

66 miles for the week.

76 planned for next week
85 planned for the week after that. Hopefully all goes well.

Last Week's Training 12/21

I had a pill with a camera on it run through my G-I tract today. Long story short, I was hooked up to this massive data recorder device all day so I couldn't run until about 5PM. I worked from 12-4P which was fine because I just stocked shoes in the back for the most part. However, the subway ride was interesting because I looked like a suicide bomber - so I wore a big jacket and made the best of it - no one looked at me twice and this thing I was wearing on the front of my waist was about the size of a small dictionary.

Thursday Dec. 14 7 mi. easy
Fri. Dec. 15 8 mi. easy + 6 x 10" hills in riverside park
Saturday 7 mi. easy
Sunday 10.5 mi. easy
Mon. 7 mi. moderate + 4 x morningside park stairs (30")
Tue. 7 mi. slow
Wed. (evening finished exams!) 9.5 mi. w/ 18' @ 5:45 pace
Thur. Dec. 21 7 mi. easy

Ben's Training 12/17

Just get out there every single day of the week - you will gain a heck of a lot more from running 5 days a week for 2 successive weeks then any single hard training will give you at this time. If you can put together a string of two weeks of running at least 5 days out of every 7, we will start real workouts. Until then, your training goal is to just get out there and run 5 days a week.

If you want, alternate between the following two runs but really it does not matter - get out there everyday!

10' jog warmup, 3' hard running, 4' jogging, 3' hard running, 10' jogging cooldown

8' jogging, 6 x (1 'hard running, 2' jogging), 8 ' jogging

Week's Training 12/13

So we did a nice little 2 mile pickup in the run today but it started raining right as we went so that sucked - but it never really got too bad. I was rolling enough to make it feel like it wasn't just a fast normal run - still not really a workout though. It was somewhere in between.

Today: 8 miles w/ 12' @ 5:30 pace in Central Park
Yesterday: 7 miles easy
Monday: 7 miles + 3 x 45" stairs + 30' Stationary bike in evening
Sunday (about 50 miles for the last week): 7 miles easy
Saturday: 10.5 miles + 6 strides
Friday: 7 miles + 6 x 10" hills

I'm lifting with these resistance band things on Tuesday and Friday afternoons these days. But I talked to my coach today and we decided that cross training was probably not the best idea now - I should just take it easy and rest now. The hard work is coming soon.

Cross Training

I just watched some clips from the Big Mazungo, a video about Craig Mottram, and does a wide variety of cross training. From what I understand he also runs about 85-120 miles per week year round. As a side note I also understand Lornah Kiplagat rides the bike a couple times a week to augment her running. I'm going to add some of this to my training - I have done it in the past and it seems smart.

2 x per week lifting as advocated.
1 x per week core in addition

Weeks 1-8 starting dec. 10
1. 1 x 30' Bike @ 130 HR, 1 x 45' Bike @ 135, 1 x 40' Bike @ 140

2. 1 x 45' Bike @ 140, 1 x 60' Bike @ 135, 1 x 40' Bike @ 140

3. 1 x 60' Bike @ 140, 1 x 75' Bike @ 135, 1 x 30' Bike @ 135

4. 1x 70' Bike @ 140, 1x90' Bike @ 135, 1 x30' Bike @ 140

5. 1x60' Bike @ 143, 1x 90' Bike @ 138, 1 x 30' Bike @ 140

From here until the end of indoors:

Race week:
1x 60' @ 140, 1x 30' @ 130

Non-Race week,
2x 60' @ 140

No Race for 3 + weeks
1x80 @ 140, 1x60 @ 140, 1x35 @ 135


And of course we will try to average 70 miles per week running from today until June. Lets see how it goes.

The Run 12/7/06

I ran at 6AM this morning so I could see Ben while he was doing his workout.

Today: 7 mi. easy
Yesterday: 7 mi. easy
Tuesday: 6.5 mi. with 2 x 1 mi. at a steady pace ~5:50.
Monday: 6 mi. easy + 3 x Morningside Park Stairs

Ben's Training 12/8-12/17 Revised

December 7: 5 X 1 lap of Central Park Cinder Track w/ 3-4' recovery


December 8. 2x 5' Steady Running
Warmup 10' then pick it up for 5 minutes and then bring it back down to a jog for 3 minutes. You should not need to walk during the 3' jog. You don't need to kill yourself on this run. After 3 minutes of jogging pick it back up again for 5' steady and then slow it back down to a jog and jog back home 10'. Again, you should not need to walk at all, you can jog slowly, but the goal is primarily to jog/run for 33 minutes without stopping.


Dec. 9/10 (weekend) try to get in one 20 minute easy jog this weekend take the other day off
if you are not able to get it in and just play paintball it is not the end of the world

Dec. 11 Strength Workout on Morningside Drive hill similar to last week.
10' warmup +
2 x 80m @ 50% w/ 10 pushups and 10 squats after each hill - walk/jog down for recovery.
1 x 80m @ 100% w/ 10 pushups and 30 situps after each hill - walk back on all the rest.
1 x 200m @ 80% until the crest then FAST the last 50 m. do 10 squats and 10 pushups after.
1 x 80m 100% w/ 10 squats and 30 situps after
1 x 200m @ 80% until the crest and then FAST. 15 squats and 8 pushups after
1x 50m on the steepest part FAST.
then cool down 10 minutes and stretch.

December 12. get in 35' of running with a 10' easy warmup and cooldown + 15' at a steady run pace

December 13. 7 x 1/2 lap on central park track w/ 2:30 jogging/walk recovery after each 1/2 lap run.

December 14. at least 30' of easy running. you choose how - you can do one of those pickup workouts if you feel like it.

December 15. 2 x 2 laps on the central park track w/ 5-7 minutes jog/walk rest between each 2 lap run.
The first interval should feel like your last, but don't go so hard right at the beginning that you die at the end. Go as hard as you can so that you can finish the interval, then rest. 5-7 minutes and do it again. Then you're done for the day. Cool down slowly and stretch.

December 16/ 17 weekend, rest one day, 20' jogging the other if you are able

How I Got Here: Part II

Here are some more periods of training from past logs:
Format:

Date
AM run
PM run
Description
Strides

January to May 2006
16-Jan 2006
0
50
easy + strides
4

17-Jan
0
65
15' w/u + 5*5' on 3' off - w/ team felt easy + 10' c/d


18-Jan
0
70
easy, felt broken down


19-Jan
35
45
easy


20-Jan
0
30
easy
3*150

21-Jan
0
5.5 mi.
1 mi. w/u + 2:44 1k!?! + 4 mi.c/d SLOW!
6

1/22/2006, 50
0
0
off


23-Jan
0
50
easy
4*100

24-Jan
0
10 mi.
15 wu/cd+7*1k@3:19w/1'rest +4' jog+500-300-200(83-50-33)
4*100

25-Jan
0
10mi.
easy in Central


26-Jan
0
50
easy


27-Jan
0
9 mi.
15 wu/cd + 3*(4*400m) 71,69,66 w/ 300-200-100/400m jogs
4*100

28-Jan
0
91
easy @VCP


1/29/2006 56
0
0
day off


30-Jan
35
45
easy
4*100

31-Jan
0
9 mi.
12*45 sec. hills on Riverside Drive


1-Feb
0
70
easy in Central


2-Feb
0
40
easy started to get a cold here
6*100

3-Feb
0
50
15 w/u + 10' Res. Loop + 25' c/d


4-Feb
0
25
easy


2/5/2006 59
0
10 mi.
21 w/u + strides + 15:18 5k + 3.5 c/d
6*60m

6-Feb
0
40
easy


7-Feb
0
0
off-resting because of cold


8-Feb
50
0
easy in Central - a feel good run
4*100

9-Feb
0
45
easy - felt crappy, still a little sick on 2/9 and 2/10


10-Feb
0
10 mi.
15 w/u + 8*(400m@72, 200m @ 32.5) + 15 c/d, felt too hard
4*100

11-Feb
0
90 +/-
easy @VCP, felt a little tired


2/12/2006, 48
0
35
easy on treadmill - BIG BLIZZARD, feeling a little better


13-Feb
0
50
easy in Central + 1.5 miles strides, jogs and drills
4*160

14-Feb
0
55
too fast in Central


15-Feb
0
12mi.
3w/u,c/d,3*1k~3:14w/1'rec.+5*(3-2-1)~49,33,14 w/2-1-3 rec.


16-Feb
0
45
EASY IN CENTRAL


17-Feb
0
4 mi.
easy


18-Feb
0
8.5 mi.
3.5 w/u, 4c/d + 1mi. (4:30) haha - I suck!
4*100

2/19/2006,60
0
80
GOAL: 52" 400m by end of outdoors


20-Feb
0
5.5mi.
easy - feeling shitty


21-Feb
0
7.5 mi
2.5 w/u+1.5c/d + 2*1k @75 + 2*3-2-1 @ 50-33-14
4*100

22-Feb
0
5 mi.
easy - felt sick so cut yesterday's workout short


23-Feb
0
3.5 mi.
easy


24-Feb
0
6.5 mi.
2.5 w/u+1.5c/d + 8:46.2 3k, trashed afterwards
6*60

25-Feb
0
0
day off, feeling a little better by the evening


2/26/2006, 40
0
12.5 mi.
steady pace in Central - calf tight


27-Feb
0
49
easy


28-Feb
0
50
easy


1-Mar
0
75
progressive - sub 6:00 for the last 30 min.
6*100

2-Mar
~36
45
easy, 12.5 on the day


3-Mar
0
59
15 w/u+15'@~5:30+10'@~5:15+19c/d - probably faster


4-Mar
0
95
easy - very slow, new shoes NB 890
5*100

3/5/2006, 65
0
30
super easy shakeout, massage yesterday


6-Mar
~32
50
easy both, drills in morn., strides afternoon
6*100

7-Mar
0
12 mi.
2k-16-12-8-4@6:15,4:58,3:45,2:24,64 w/ 4:30 steady rec.
4*100

8-Mar
0
75
15 w/u+10' @5:30 + 10' easy + 10' @ 5:20 + 30' c/d on Res.


9-Mar
48
32
easy


10-Mar
10mi.
0
15w/u+2*3k@~9:45 + 1*mile @ 5:01 DEAD
4*100

11-Mar
0
95
not easy enough at Delbarton - too many hills - need rest
5*100

3/12/2006, 73
0
2 mi.
warm-up + stretch


13-Mar
46
20
easy morning + drills, faster late+6*100 w/2@14.6 &4@13.8
6*100

14-Mar
0
10 mi.
16*400w/ 40" 100m jog, 8@73, 8@71, not too bad-still sick
4*100

15-Mar
0
77
first easy then 20-30 min. @ 6:00 pace starting at 45'


16-Mar
32
50
easy, morningside and central


17-Mar
0
11 mi
2.5w/u&c/d+6400@20:33+6*300-3@49,3@47-48
4*100

18-Mar
0
95
easy @ the Rockies


3/19/2006, 72
3 mi.
0
easy


20-Mar
0
50
easy then 6 strides in 14.8-14.0
6*100

21-Mar
0
12.5 mi.
2k-16-12-8-4@6:00,4:54,3:40,2:23,63 w/ 5:45 steady rec.
4*100

22-Mar
6.5 mi.
0
easy


23-Mar
0
10mi.
2.3mi w/u,c/d+ 6.4k@21:04+ 6*100 (14.5-14.3)
10*100

24-Mar
0
37
very easy


25-Mar
0
10mi.
Races:2 w/u+1.5k@~4:15+1mi.+1.5mi.+800@~2:09+3.5mi.
10*80

3/26/2006, 64
0
12.5 mi.
easy + strides in Central
5*100

27-Mar
0
55
easy in Central


28-Mar
0
10mi.
4.5mi+3*1.6k@~5:03+2*600(400@70,200@29)+1.6k@4:54
4*100

29-Mar
0
55
easy


30-Mar
0
40
easy - ITB/ Hip issues


31-Mar
0
3.5 mi.
easy + strides
5*100

1-Apr
0
9.5 mi.
Rider Meet: 1500m 4:12, 800m 2:08 -that felt very hard
6*100

4/2/2006, 45
0
0
feel sick/tired -day off


3-Apr
0
61
easy + strides
4*100

4-Apr
0
9.5 mi.
8-1k-8-8-1k-8-8 @ 5:05 pace w/ 1' recovery- felt HARD!
4*100

5-Apr
0
40+
easy in Central


6-Apr
0
20
easy in Riverside


7-Apr
0
7 mi
on a track in Princeton for 4.5 mi. or so @ 75 pace…
5*100

8-Apr
0
8 mi.
easy in Central - DEAD


4/9/2006, 54
0
10 mi.
easy in Central - DEAD


10-Apr
0
50
easy -TIRED


11-Apr
0
9 mi.
3.5mi. easy + 12-10-8-12-10-8 @ ~76 pace w/1' rec. jogs+ 7' rest + 1600m - 4:34 (66,68,70,70)
4*100

12-Apr
0
60
easy


13-Apr
0
50
easy


14-Apr
0
9 mi.
5mi easy + 2*(2*800@74+8*200@33) - easy workout
4*100

15-Apr
0
44
easy, Ferritin 16, Hgb:15.2,RBC: 4.67, HCT: 45.2


4/16/2006, 60
0
78
easy @ VCP


17-Apr
0
8mi.
15 w/u + 10*300m @~49.5 w/ 30" 100m jog rest + 17 c/d
4*100

18-Apr
0
47
easy in Central (felt good) massage in Evening


19-Apr
0
5 mi.
3mi easy + 5*200m @ 28.5,29.0,28.5,28.8,29.3
2*100

20-Apr
0
5.5 mi.
easy


21-Apr
0
20
easy


22-Apr
0
25
easy


4/23/2006, 42
0
9 mi.
15' easy + 4mi. (5:08, 4:59, 5:17, 5:09 = 20:33) in Central + 25' easy


24-Apr
0
60
feel good today, comfortably running in CP


25-Apr
0
5mi.
2*400m @ 59,60
4*100

26-Apr
0
47
easy in Central


27-Apr
0
4.5mi.
4*200m @~31 (fast stride effort)
2*100

28-Apr
0
4mi.
easy in Central


29-Apr
0
2.5mi.
easy in Riverside


4/30/2006, 39
0
7 mi
15:36 5k @ Yale - What is going on?
6*100

1-May
0
70
easy in Central


2-May
0
40
easy in Riverside


3-May
0
50
17 w/u + 18' Tempo + 15' c/d
4*100

4-May
0
70
moderate in central


5-May
0
0
off


6-May
0
60
15w/u + 15*(1' on, 1' easy) +15 c/d


5/7/2006, 59
0
86
easy
4*100


Indoors 2005


(new shoes) Monday January 17
49
Easy

18-Jan
9.5 miles
Workout (felt bad - cold, hard) 9 *45 second hill (out of 12)

19-Jan
78
Easy VCP

20-Jan
70
Easy Run in Central (time includes strides + jog recoverys)

21-Jan
10 miles
2.5 w/u, 3*2m cutdown w/400m (2:00) rec.(11:00,10:41,10:13) + 1m cooldown - last interval felt a little too tough I think

22-Jan
90
Easy

1/23/2005 Week: 71
55
Easy - Treadmill

24-Jan
55
Easy + 6 strides in Riverside

25-Jan
9 miles
30 w/u 12*36second hill Riverside Drive 15 c/d

26-Jan
10.5 miles
Easy, but Good pace

27-Jan
8.5 miles
Easy Recovery + 7 strides

28-Jan
8 miles
4.05 mile tempo in central park 21:40 (5:18 pace)

29-Jan
6.5 miles
40 easy

1/30/2005 58
7.5 miles
1 mile morning shakeout + 2:38 1000m + wu/cd

31-Jan
79
Easy across GW

1-Feb
9 miles
30 w/u 12*28 second hill Riverside Drive 10 c/d

2-Feb
~68-70
Easy up past GW bridge- no time

3-Feb
53
Easy CP outer loop

4-Feb
10 miles
15wu/cd+ (3min. @~4:50, 2:00 @~6:15) for 33:15 ~10k

5-Feb
45
Easy

2/6/2005 70 or 71
15+ miles
80 min. @ 5:40 per mile + 10 min. easy

7-Feb
~60
Easy + 6 strides on 114th street

8-Feb
9 miles
30 w/u + 6*(42,28,14 second hills with jog back rest) + 10 c/d

9-Feb
80
Easy across GW

10-Feb
50
Easy

11-Feb
8.5 miles
2 mile w/u, 1.5 c/d + 26:00 @ ~5:20 on VCP frosh hill loop

12-Feb
65
Easy

2/13/2005 70
90
Moderately Hard at end (not too fast tho) at VCP

14-Feb
50
Easy

15-Feb
9 miles
6* (3-2-1) w/ 200m jog rest 51-32-14

16-Feb
67
Easy up past GW bridge

17-Feb
40+
Easy

18-Feb
30
Easy

19-Feb
3+1+3
1 mile 4:26.6 @princeton - Shit

2/20/2005 55
75
Easy

21-Feb
55
Easy

22-Feb
9 miles
5* 3-2-1 @ 48-49, 31-32,14-15

23-Feb
40
Easy

24-Feb
5 miles
22 easy up to armory + strides + 5 min. easy shake down

25-Feb
7.5 miles
2.5 warmup - 3k 8:46.0 - 3 mile cooldown

The Run 12/3/06

I ran to the great lawn in Central Park and around it on the grass twice. It's getting dark early now and it is cold but perfect running weather.

I didn't have a watch but I'll guess it was about 5.5 miles of nice easy running.

Consistency

Alright, so yesterday (officially its past midnight so "yesterday") was my last day off for a good long while God willing. So it's time to buckle down and be train again.

Consistency is my main goal for this season.

Perform consistently.

So I improved by 40 seconds in the 5 mi. from my freshman year - so I'm looking for at least 15 seconds in the 3k and 30 sec. in the 5k.

Basic Goal: Consistency in Training and Racing

Solid Performance Goals: IC4A qual. time in the 5k and 3k

Great Performance Goals: 8:19.9 3k or 14:34.9 in the 5k.