Treadmill - 8 A.M.
-10 degrees outside - nuff said
mind/body - dreading it/strong
Hard effort
Prescribed: 60 minutes on the TM - 7:10 pace with 1% increase in incline per quarter till you can't go anymore - 800 recovery flat
Actual: 1.05:58 - 9 myles - 7:13 pace (8.3MPH). 4 sets: 1% to 6% incline per quarter, 800 flat.
Treadmill and speed work should never go together but today it was inevitable with the cold outside. Anyone who went outside today either died or was happy with about a mile run - 10 below this morning.
I made it up to 6% incline at which point I couldn't go anymore. I found myself starring at the light switch on the wall to focus and asking it to take me to a happy place... man I hate the treadmill - it's making me go crazy!
Wednesday, December 9, 2009
Tuesday, December 8, 2009
11 myles - 1.56:12
Coyote Ridge - noon
Effing cold!
mind/body - good
easy effort
Prescribed: 1.15 - 1:30 easy effort
Actual: 11 myles - 1.56:12 - avg. 10:33. 1 minute 5K, 4 minute easy for 50 minutes
Cold is about 4 degrees above zero. Effing cold is minus 10 with the wind chill! I really took the "pretty boy/roadie" comment to heart so I bucked up and went out on the trail for my normal 11 mile loop that normally takes about an hour and 15 minutes. With the cold, blowing snow, and 6 inches+ of snow on the ground we were slowed down big time (we meaning Aric Manning and myself). Aric is out in Colorado meeting with Pearl Izumi over the next couple of days to go over the 2010 team so I took my turn to entertain him today on local trails. Entertain or torture?? I don't know what the appropriate term would be. At any rate, we cut through the snow and wind to come back cold and frosty. The little speed work we did was more to break the rhythm of the slow leg turn over trudging through the crusty snow. In the end, good times all around but glad that one is over. Reminded me of Turquoise Lake 20 mile snowshoe race in Leadville.
Now that's frosty!
Effing cold!
mind/body - good
easy effort
Prescribed: 1.15 - 1:30 easy effort
Actual: 11 myles - 1.56:12 - avg. 10:33. 1 minute 5K, 4 minute easy for 50 minutes
Cold is about 4 degrees above zero. Effing cold is minus 10 with the wind chill! I really took the "pretty boy/roadie" comment to heart so I bucked up and went out on the trail for my normal 11 mile loop that normally takes about an hour and 15 minutes. With the cold, blowing snow, and 6 inches+ of snow on the ground we were slowed down big time (we meaning Aric Manning and myself). Aric is out in Colorado meeting with Pearl Izumi over the next couple of days to go over the 2010 team so I took my turn to entertain him today on local trails. Entertain or torture?? I don't know what the appropriate term would be. At any rate, we cut through the snow and wind to come back cold and frosty. The little speed work we did was more to break the rhythm of the slow leg turn over trudging through the crusty snow. In the end, good times all around but glad that one is over. Reminded me of Turquoise Lake 20 mile snowshoe race in Leadville.
Now that's frosty!Sunday, December 6, 2009
14 myles - 1.46:56
Daniels Park - 1:00 P.M.
12 degrees, snowing, South wind
mind/body - not soft
easy effort
Prescribed: 1.45 medium long run, easy effort
Actual: 14 myles - 1.46:56 - avg 7:38 - easy effort
Pretty boy (that's me apparently) snapped out of the soft mode today. And actually I enjoyed this run far more than any ol' run on the TM. With this run I feel like I salvaged the week and will get back on track next week. I'll be traveling next week, going back to Utah so I will at least know where I can run. 6 more weeks until the Arizona RnR marathon.
12 degrees, snowing, South wind
mind/body - not soft
easy effort
Prescribed: 1.45 medium long run, easy effort
Actual: 14 myles - 1.46:56 - avg 7:38 - easy effort
Pretty boy (that's me apparently) snapped out of the soft mode today. And actually I enjoyed this run far more than any ol' run on the TM. With this run I feel like I salvaged the week and will get back on track next week. I'll be traveling next week, going back to Utah so I will at least know where I can run. 6 more weeks until the Arizona RnR marathon.
Saturday, December 5, 2009
11 myles - 1.18:35
Treadmill - 4:00 P.M.
20s outside, a little snow
mind/body - eager
Hard effort
Prescribed: Rock Canyon 1/2 marathon or 20 minute @ 5:50 pace, 1.20 slow, 20 minute @ 5:50 pace
Actual: Kenyan cut-down starting at 7MPH, increasing 0.1MPH every 400 m, up thru 10 MPH in 53:34. Remaining time @ 8.7MPH - 11 myles - avg. 7:08
Big difference between what I was supposed to do and what I actually did but at the end of the day I ended up getting some speed work in. This is 3rd time I've done this workout and only the 1st time I've been able to finish it w/o stepping off. It is a tough workout, especially since I hate the TM so much. I really had to concentrate and focus on finishing this workout. Maybe that's going to make a difference as far as mental toughness when it comes time to push through the last 3 myles of the marathon in 6:10 or so. I'm gonna try to get out tomorrow for an hour and 45 but the cold weather is settling in again.... man I'm getting soft in my old age.
20s outside, a little snow
mind/body - eager
Hard effort
Prescribed: Rock Canyon 1/2 marathon or 20 minute @ 5:50 pace, 1.20 slow, 20 minute @ 5:50 pace
Actual: Kenyan cut-down starting at 7MPH, increasing 0.1MPH every 400 m, up thru 10 MPH in 53:34. Remaining time @ 8.7MPH - 11 myles - avg. 7:08
Big difference between what I was supposed to do and what I actually did but at the end of the day I ended up getting some speed work in. This is 3rd time I've done this workout and only the 1st time I've been able to finish it w/o stepping off. It is a tough workout, especially since I hate the TM so much. I really had to concentrate and focus on finishing this workout. Maybe that's going to make a difference as far as mental toughness when it comes time to push through the last 3 myles of the marathon in 6:10 or so. I'm gonna try to get out tomorrow for an hour and 45 but the cold weather is settling in again.... man I'm getting soft in my old age.
Thursday, December 3, 2009
10 myles - 1.13:49
Treadmill - 4:30 P.M.
5 degrees outside - nuff said.
mind/body - not liking the TM
easy effort
Prescribed - 1.15 easy effort
Actual - 1.13:49 - avg. 7:22 - easy effort
I had not run in two days and seemed to be fighting a cold so I did not feel up to doing anything. Finally dragged myself out to the TM and actually felt OK by the time I got into it. Hamstring is a little sore from Monday but nothing to be concerned with (at least I hope not). I may be forced to hop back on the TM today as the weather is still chilly - dreading it already!
5 degrees outside - nuff said.
mind/body - not liking the TM
easy effort
Prescribed - 1.15 easy effort
Actual - 1.13:49 - avg. 7:22 - easy effort
I had not run in two days and seemed to be fighting a cold so I did not feel up to doing anything. Finally dragged myself out to the TM and actually felt OK by the time I got into it. Hamstring is a little sore from Monday but nothing to be concerned with (at least I hope not). I may be forced to hop back on the TM today as the weather is still chilly - dreading it already!
Wednesday, December 2, 2009
8 myles
Jeffco Stadium - 10 A.M.
mid 50s, sunny, clear track
mind/body - reluctant/solid
Hard effort
Prescribed: 15 minute warm up, 8 x 1K in 3:15, 15 minute cool down
Actual: 15:05 warm up, 6 x 1K (3:19, 3:16, 3:15, 3:18, 3:18, 3:20), 20:20 cool down
I knew when I hit 3:20 with a much harder push on the 6th one, I was cooked. I didn't want to over-do it just to get 8 reps in. I'm happy with the result and feel like some speed is coming back.
As you can tell from the "prescribed", Paul Dewitt is coaching me again. I have registered for the Arizona Rock and Roll marathon on January 17th and I needed an extra kick of motivation to get the speed work in. If all goes well (with the speedwork) I will get my marathon PR out of the way early for 2010. Currently my PR is 2.50 but I think I can lower it by 7 minutes with the right training. We'll see how it goes and if I stay healthy.
Right after this run on Monday, I went into a solid two day meeting so I haven't run since. I hope to get out the next two days for a couple hour runs and then on Saturday run a 1/2 marathon race in Pueblo to finish the week off.
mid 50s, sunny, clear track
mind/body - reluctant/solid
Hard effort
Prescribed: 15 minute warm up, 8 x 1K in 3:15, 15 minute cool down
Actual: 15:05 warm up, 6 x 1K (3:19, 3:16, 3:15, 3:18, 3:18, 3:20), 20:20 cool down
I knew when I hit 3:20 with a much harder push on the 6th one, I was cooked. I didn't want to over-do it just to get 8 reps in. I'm happy with the result and feel like some speed is coming back.
As you can tell from the "prescribed", Paul Dewitt is coaching me again. I have registered for the Arizona Rock and Roll marathon on January 17th and I needed an extra kick of motivation to get the speed work in. If all goes well (with the speedwork) I will get my marathon PR out of the way early for 2010. Currently my PR is 2.50 but I think I can lower it by 7 minutes with the right training. We'll see how it goes and if I stay healthy.
Right after this run on Monday, I went into a solid two day meeting so I haven't run since. I hope to get out the next two days for a couple hour runs and then on Saturday run a 1/2 marathon race in Pueblo to finish the week off.
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