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.
Thursday, September 30, 2010
Wednesday, September 29, 2010
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?
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?
Tuesday, September 28, 2010
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
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
Sunday, September 26, 2010
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.
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.
Thursday, September 23, 2010
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.
Wed 90 minutes
TR 84 minutes.
Tuesday, September 21, 2010
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.
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.
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