Been a while

As I walked out the door for my run this evening I decided to revisit he loop a, at faster pace. 30 min in the run began to require a bit of focus to stay on the effort. Pretty good run for the eve though.

65 min.

Day after run

Home loop b, 90 minutes. The last 20 min wasn't too pleasant, but I think that part of running solo sometimes.
Run complete for the day. On Sayurday I am going to return to run the Mission Hill5k. Got 2nd last year. Am I due for a podium finish?

10k

Tonites workout was a 10 followed by 400's.

The 10k was supposed to be controlled, but not slow. I figured the pace qould be between 550 and 6 min pace and that is pretty much how it turned out. We had a group of 5 and alternated the lead each lap. At times i felt like we should have been running faster, but for a tempo work out there is no need to go to that place, saving that for race day. The 10k was 36:36, then the 400's, 78,75,78. 400'a were not much fun ;....(

Bout 11 for the day

mile by mile

PIcs are first 2--,
SO this is how cod fish went down.
Pics first 2 are first 200m. Then mile marker. mile 1.96, mile 3, and finish.


http://www.flickr.com/photos/gbtc_snapper

Cod fish bowl xc race, 8k

Fri- 30 min easy

Sat- 29.23 for the 8k. I was hoping for faster, but hotter than normal temps slowed everyone's times. 85 deg.
Nontheless I'm content with where I am althea point in the fall xc season. The plan going fwd is to keep mileage in the 75-80 range, but start including a 3-4 mile tempo run into the TR schedule.

Sunday- ome loop A, with a bit of a diversion at 45 min, to a local soccer field for some drills. Then continued on to finish the run. 72 min. After a few weeks of running home loop b, loop a is a breeze.

66 miles for the week.

Next race September 16, the GBTC topsfield cross country festival, 8k.

Home loop B, in reverse

Yesterday and today I did the home loop the opposite direction in which I normally run it. G Maps says this is a 12.6 mile route, and that feels about right. I lost my gremlin at the Ollie 5 miler, so I have to rely on the interwebs for my run distances these days. I guess I could drive the route, but who has time for that.

Wed 90 minutes
TR 84 minutes.

Tuesday in south boston

We have moved to the south Boston track for the rest of the outdoor training season.
Warm up 24 minutes

800, 1200, 1600. With 400m recovery.
Did this twice. I felt like this was a good workout for the upcoming race on Sat.
Times were 240,401,533,240,401,527.
20min cool down.

Lifting weights is hard..

I know I should do a weekly weight training workout, but lifting weights is hard,and I get enough hard in my running workouts. After reading this article, I think it is time to get back into that once a week routine.

http://www.runningtimes.com/Article.aspx?ArticleID=11025

Race week

The real first XC race of the season is this Saturday. CodFish 8k. It will be a mix of local running clubs, some small local college teams, and those who just want to relive the excitement of XC racing. I am not planning on straying too far from the training playbook this week, but I will likely not to 70 miles.

Monday easy 60 minutes.

Sunday XC course intervals.

Saturday 90 minutes

Sunday: ran the XC course with a group of GBTCers ant Tom. The workout was to run a fast mile, then turn around and find Tom, who was running the same course. Once we met Tom we would run to the mile mark then start the next mile. Did this for 8k, then started the course again for a second 8k. It was lots of running. 86 minutes for me, including the recovery jogging.

I guess it was about 11 miles or so.

77 for the week, so far if I don't go out for an evening run.

Nonrace week

85 minutes on tr, 60 min Friday...

Fall is upon us

Hit the usual 1 hr mark 3 min early for the home loop B. This had more to so with the 68 degree temp at 430pm. Yes I am bragging about the weather. Added on 5 min to make it an even 90 min.

Tuesday, running drills

Wu then we were supposed to do running drills with the sprinters. I was a bit concerned at how this would workout, and I ended up being right. I am all for running drills, just not on Tuesday evenings when time is limited and so is lighting on the track.
The drills ended up taking about 30 minutes and I was pretty much cooled down by then. So I just ran some laps around the track, to WU again, then did a couple 200's, then 2 1200's. Afterwards did some more laps. Haven't felt like I wasted my time at a track workout like that in a while.

Drills are valuable in my opinion. I can do them at home though.

Know when to stop

Started today's lunch time run much faster than I planned, but that happens sometimes. I knew that if I continued to make it a 90 that I would feel pretty shorty at the end. So I decided to break it up a bit.
60 for lunch, 30 for dinner. That's still 90. I didn't feel too hot during the 30, but better than I would hve had I tried to run through.

1200's on the track mañana.

Sunday fartlek

Met up with some GBTCers for a fartlek on the cross country course at Franklin park. 25im wu, then we ram the 8k course with 4 min on and 2 min off. Not a bad workout. Finished with an easy 8k cool down.
75 for the week.

The 4.4mile 5 miler

After 30 minutes into Friday's run, I could feel some life return to my legs. This is a good thing. I was getting a bit concerned, but considering I haven't done the things I should have to help speed the recovery process (good strectching/ice), I am not surprised that took as long as it did.

The Ollie five miler didn't go too bad. I didn't run my goal time, but I was happy with the performance overall. It was kind of a disappointment that the course was incorrectly marked, making the course abour 4.4 miles instead of the intended 5. My splits were something like, 536,541,605 (thank you G Street Hill, 550, 541(last .4 miles. This wasthe first race where I wore the Gremlin in a while and it was nice to have the knowledge of my distance and pace during the race.

Hurtin'

Felt pretty rough again today, so I turned towards home after 30 min. 45Min for the day. I just home I didn't give Tuesday what I should have saved for Saturday. I am planning on either 30 min or 60 min in the morning depending how I feel.
Going for it on Sat, Looking for under 28 min.

Right where I am supposed to be..

I am staying pretty consistent with 90 min plan with the exception of a day off, a 60 min day and 105 min day.
The Tuesday workout was a good one. The plan is below. The intervals with the asteric were optional, we opted out, and skipped one of the 1600's.
8x100, 100 jog
4x200, 200 jog
4x400, 200 jog rest
2x800, 400 jog
2x1600, 400 jog
2x800
*4x400
*2x200
*8x100
paces were about 17 for the 100's, 34's for the 200's, 72-75 for 400's, blanked out for the 800's, but I recall a 2:40. Then 542 for the 1600.

Today's 90 min run was brutal from start to finish.

Up next is the Ollie 5 miler on Saturday.

90 min program

I have been experimenting with the 90 min run. The 10 miler is too short, because I always felt like I had so much left at the end of the run. Then when I would attempt a longer run I would be ready to stop at the 75 min point. This caused me to establich a bit linger base run, 90 min. I am tryling to do this daily except for easy/ recovery days that are 60 min,track wlorkout days, and LR days that are 2hr plus. Unfortunately LR' s are few and far between, but it is just a matter of time.
Mon 90 min
Tue bonkerific track workout. Wu, 10, 40m, grass hill repeat, only did 3 of the planned 10, 1000m grass/ track route. - a very frustrating workout. Just didn't have it. Hopefully just due to heat and dehydration.
Wed 90 min
Tr 90 min