21st - Easy 6 miles 48 mins 8:00 pace
22nd - 2.5 mi warm up, 3 mi fun race in 19:00 6:20 pace, 1.5 mi cool down
23rd - 4 mi easy run in the morning. Afternoon track workout. 3 miles, 200 off 400 on.
200 47
400 127
200 54
400 130
200 55
400 126
200 53
400 126
200 55
400 125
200 54
400 126
200 55
400 125
200 54
400 126
18:40
24th - off, not scheduled but was needed
25th - 12 mi sisemore road. First 6 miles relaxed at 140+- bpm. When you turn around let the hill naturally bring HR up to 150-155, last 2 miles at 160. DIDN'T HAPPEN. Time did not allow so I went out to Phil's trail area. Ran from upper parking lot down the road and on the Dirty Half course for 2.5 mi. Turned around and then took the trail towards Tetherow. Caught the forest road back toward Phil's then took a Right and went to Tetherow. Came back on the Tetherow road and then down skyliner back to the upper parking lot at Phils. Then down the road hill and back up for a hill sprint.
2 1623
2 1614
2 1521
2 1448
2 1555
10 1:18:42 7:51 pace
37:30 140-150
Avg 146 hr
peak 173 hr
Wednesday, February 25, 2009
Saturday, February 21, 2009
Feb 17-20
17th - Workout with Max King. 800 10k pace then 750 at 8k pace. Work on recovering at a higher speed. 3.875 mi in 25 mins for 6:26 pace.
18th - Easy 9 turned into I feel good so I just ran. Kept my splits but didn't look at them just ran.
1 740
2 754
3 737
4 729
5 721
6 709
7 717
8 715
9 605
tot 1:05:53 for 7:19 pace
19th - OFF
20th - Long today due to 5k race on Sunday. 18 miles. 1-15 HR avg 140-150. 16-18 pick it up and avg HR 155. Headed out on a beautiful afternoon with sun out and about 52 deg. Didn't know what course I was going to run so I just started heading across town. Things were going well and it was a nice change of pace to run based on HR and not time. I did track 2 mi splits.
2 1557
4 1538
6 1530
8 1627
10 1601
12 1553
14 1517
16 1543
18 1430
Tot 2:21:03 7:50 pace
1-15 Avg HR 143 in 1:58:30
16-18 Avg HR 160 in 22:30
18th - Easy 9 turned into I feel good so I just ran. Kept my splits but didn't look at them just ran.
1 740
2 754
3 737
4 729
5 721
6 709
7 717
8 715
9 605
tot 1:05:53 for 7:19 pace
19th - OFF
20th - Long today due to 5k race on Sunday. 18 miles. 1-15 HR avg 140-150. 16-18 pick it up and avg HR 155. Headed out on a beautiful afternoon with sun out and about 52 deg. Didn't know what course I was going to run so I just started heading across town. Things were going well and it was a nice change of pace to run based on HR and not time. I did track 2 mi splits.
2 1557
4 1538
6 1530
8 1627
10 1601
12 1553
14 1517
16 1543
18 1430
Tot 2:21:03 7:50 pace
1-15 Avg HR 143 in 1:58:30
16-18 Avg HR 160 in 22:30
Monday, February 16, 2009
Feb 12-16
12th - Not a great training day. I was to get in a 5 mile TT but the day went on and as it got late I rushed home to get in my 2 mi wu, 5 mi tt, and 2 mi cd. As I was heading out the door I realized my Garmin was not working. How am I to do a 5 mi tt without knowing how far I had gone. I had a 4 mile loop I had ran before so I modified that. Running late I went for a 2 mi. wu and then a 4 mi tt as it was getting dark and I was not feeling strong at all so my 5 mi tt at 6:45 pace wasn't going to happen. Just one of those days.
13th - Still no Garmin and this time it was an easy 7 with some 10 sec hill bursts at the end. I got in my 6 mile loop and 6 hill bursts for a decent easy day.
14th - Ah, the long hard run of 16 miles. This time I had made sure I got my 24 hour rest from the day before and I was not going to run on a canal trail. The goal was around 2:05 with a slight fulcrum of starting out at 8:15 and finishing the last couple of miles at 7:30 pace. I headed out at midday to some sunshine and a little wind. That changed throughout my 2 hours and I experienced some snow showers and wind gusts. I made sure I went out slow as to not burn myself out. My first 4 miles came in at 32:39, 8:09 pace. I was feeling ok and then I turned into the wind and experienced a little uphill. Miles 5-8 came in at 33:05, 8:16 pace. Not feeling too bad at this time but knew I was only half way done and wasn't ready to pick things up too much. Miles 9-12 I spent in and out of a headwind with little uphills and downhills. Miles 9-12 came in at 31:20, 7:50 pace. Now I was still feeling good but I was heading back up a slight hill and into the wind so I knew it would be tough to get to the 7:30 pace for the last 2 miles but I forged on. Miles 13-16 came in at 30:22 for a 7:35 pace and I did run my last 2 miles in 7:30 pace! Good Long run as I felt fatigued at the end but not wiped out.
15th - Easy 6 mile recovery run in 47:00 mins. Felt good to get out and shake the legs a little. Some what tight at first but after about 3 miles I felt alright and actually finished pretty strong.
16th - Had some e-mail problems today so I didn't get the coaches workout and then got busy at work and was left with going to the gym and doing 9 miles on a treadmill or getting on my bike trainer in the garage and riding for an hour. I chose the bike for convenience and entertainment purposes. My garage has a TV and the gym does not. My garage is free and the gym costs $5.
13th - Still no Garmin and this time it was an easy 7 with some 10 sec hill bursts at the end. I got in my 6 mile loop and 6 hill bursts for a decent easy day.
14th - Ah, the long hard run of 16 miles. This time I had made sure I got my 24 hour rest from the day before and I was not going to run on a canal trail. The goal was around 2:05 with a slight fulcrum of starting out at 8:15 and finishing the last couple of miles at 7:30 pace. I headed out at midday to some sunshine and a little wind. That changed throughout my 2 hours and I experienced some snow showers and wind gusts. I made sure I went out slow as to not burn myself out. My first 4 miles came in at 32:39, 8:09 pace. I was feeling ok and then I turned into the wind and experienced a little uphill. Miles 5-8 came in at 33:05, 8:16 pace. Not feeling too bad at this time but knew I was only half way done and wasn't ready to pick things up too much. Miles 9-12 I spent in and out of a headwind with little uphills and downhills. Miles 9-12 came in at 31:20, 7:50 pace. Now I was still feeling good but I was heading back up a slight hill and into the wind so I knew it would be tough to get to the 7:30 pace for the last 2 miles but I forged on. Miles 13-16 came in at 30:22 for a 7:35 pace and I did run my last 2 miles in 7:30 pace! Good Long run as I felt fatigued at the end but not wiped out.
15th - Easy 6 mile recovery run in 47:00 mins. Felt good to get out and shake the legs a little. Some what tight at first but after about 3 miles I felt alright and actually finished pretty strong.
16th - Had some e-mail problems today so I didn't get the coaches workout and then got busy at work and was left with going to the gym and doing 9 miles on a treadmill or getting on my bike trainer in the garage and riding for an hour. I chose the bike for convenience and entertainment purposes. My garage has a TV and the gym does not. My garage is free and the gym costs $5.
Wednesday, February 11, 2009
Feb 8 - 11
Feb 8 - Sunday was an easy day to recover from my long run of 16 miles. Just an easy 6 miles
Feb 9 - Fartlek run of 55-60 mins with 15x1 min hard/easy. 12 min warm up and cool down
12 min wu = 1.55 mi - 7:46 pace
30 min Fartlek = 4.22 - 7:07 pace
14 min cd = 1.74 - 8:03 pace
56 min tot = 7.5 mi - 7:28 pace
I did the Fartlek run on the Canal Trail Road, a little rocky, downhill on the way out uphill on the way back. 4:15 pm. 35 degrees
Feb 10 - 12 mile fulcrum. 4 at 8:15, 2 at 7:55, 2 at 7:35, 2 at 7:15, 2 at 6:55
Ran the Canal Trail Road again. 4:15 pm, 32 degrees light snow and wind
4 mi = 32:30 - 8:05 pace
2 mi = 15:55 - 8:01 pace
2 mi = 15:05 - 7:30 pace
2 mi = 14:35 - 7:18 pace
2 mi = 15:30 - 7:45 pace
12 mi = 1:33:30 - 7:47 pace
As you can see I went out a little fast but it was downhill and I tried to hold back. Got to my pace in the middle but faded a little at miles 9-10 as it was uphill and getting dark and cold. Miles 11 and 12 weren't what they should have been but I fought through and worked hard on the uphills and got the mileage in.
Feb 11 - Day of Rest
Feb 9 - Fartlek run of 55-60 mins with 15x1 min hard/easy. 12 min warm up and cool down
12 min wu = 1.55 mi - 7:46 pace
30 min Fartlek = 4.22 - 7:07 pace
14 min cd = 1.74 - 8:03 pace
56 min tot = 7.5 mi - 7:28 pace
I did the Fartlek run on the Canal Trail Road, a little rocky, downhill on the way out uphill on the way back. 4:15 pm. 35 degrees
Feb 10 - 12 mile fulcrum. 4 at 8:15, 2 at 7:55, 2 at 7:35, 2 at 7:15, 2 at 6:55
Ran the Canal Trail Road again. 4:15 pm, 32 degrees light snow and wind
4 mi = 32:30 - 8:05 pace
2 mi = 15:55 - 8:01 pace
2 mi = 15:05 - 7:30 pace
2 mi = 14:35 - 7:18 pace
2 mi = 15:30 - 7:45 pace
12 mi = 1:33:30 - 7:47 pace
As you can see I went out a little fast but it was downhill and I tried to hold back. Got to my pace in the middle but faded a little at miles 9-10 as it was uphill and getting dark and cold. Miles 11 and 12 weren't what they should have been but I fought through and worked hard on the uphills and got the mileage in.
Feb 11 - Day of Rest
Saturday, February 7, 2009
Feb 5-7
Thursday we tried the work out that Univ. of Portland x-country team uses. Mile repeats at a comfortable fast pace and a one minute rest. UP does 10x1 but I am not that good so I was scheduled to do 6x1 with a 2 mi warm up and cool down. The Miles were suppose to be at 6:30 pace. I say suppose to be because that didn't happen. Andy was nice enough to let me use his treadmill since the weather wasn't so good but I hadn't run on a treadmill in about 10 months and it felt weird. Also, Andy has it set up so that its on an incline. Andy, Jeff and myself feel like its at about 1.5-2% incline. The 6:30 pace with only a minute rest was very taxing for me so I slowed the miles down. UP coach says this is not to be all out so I adjusted my times.
2 mi warm up
1 = 6:30
2 = 6:34
3 = 6:39
4 = 6:44
5 = 6:49
6 = 6:54
1 mi cool down
Friday was an easy run and one I chose to do in the evening. The Footzone let me borrow a new pack that has a light on the front strap and one on the back as well. The run was just an easy 6 miles and it gave me an opportunity to try the light pack on the canal trails. Although the light is bright it was not enough to illuminate the trail well. I am more use to the MTB lights that are used for trail riding and they are much brighter and allow you to see the trail.
Saturday is my long run day and unfortuantely for me I had the run scheduled for the morning and the reason that was bad is because the weather was not great but as I right this now on Sat afternoon the sun is out and no wind. This morning was cloudy, cold and moist with some wind. I set out for 16 miles with most of the run on the canal trail. Started out real slow and then picked it up a little to try and hit my goal of 8 min pace. On the way out there was a slight headwind but the terrain went slightly down hill. Good through 8 miles at 64:20 and then I turned around. It turns out the that the wind was against me both ways or it felt like it! :) I started to slow around mile 12 and required a few rests to stretch and catch my breath. My hip region was really feeling it from the uneven ground. Love to run trails but haven't done it much latele and this one was rocky. By mile 14 I didn't have much left in me and the last mile I took it real easy. This was my longest run in 2 months and I felt it. Second half was a 65:30 for a 2:10.
2 mi warm up
1 = 6:30
2 = 6:34
3 = 6:39
4 = 6:44
5 = 6:49
6 = 6:54
1 mi cool down
Friday was an easy run and one I chose to do in the evening. The Footzone let me borrow a new pack that has a light on the front strap and one on the back as well. The run was just an easy 6 miles and it gave me an opportunity to try the light pack on the canal trails. Although the light is bright it was not enough to illuminate the trail well. I am more use to the MTB lights that are used for trail riding and they are much brighter and allow you to see the trail.
Saturday is my long run day and unfortuantely for me I had the run scheduled for the morning and the reason that was bad is because the weather was not great but as I right this now on Sat afternoon the sun is out and no wind. This morning was cloudy, cold and moist with some wind. I set out for 16 miles with most of the run on the canal trail. Started out real slow and then picked it up a little to try and hit my goal of 8 min pace. On the way out there was a slight headwind but the terrain went slightly down hill. Good through 8 miles at 64:20 and then I turned around. It turns out the that the wind was against me both ways or it felt like it! :) I started to slow around mile 12 and required a few rests to stretch and catch my breath. My hip region was really feeling it from the uneven ground. Love to run trails but haven't done it much latele and this one was rocky. By mile 14 I didn't have much left in me and the last mile I took it real easy. This was my longest run in 2 months and I felt it. Second half was a 65:30 for a 2:10.
Wednesday, February 4, 2009
February 3-4
After a great track work out on Monday it was time to get back on the road for a Fulcrum run. The weather was still nice and I was able to get out in the late afternoon and beat the dark. The run went well as I went out at a pedestrian pace and then slowly picked it up. My last 2 miles were a bit slower than planned but that wasn't due to fatigue but the hills and slight headwind I encountered.
10 mi = 1:14:20
2 = 15:40
2 = 15:30
2 = 15:05
2 = 14:05
2 = 14:00
Wed. 4th today was a well deserved day off as I had run for 5 days straight and I have some tough miles the rest of this week. It felt odd to not run and I was itching to since the weather was great but I resisted the temptation and got some rest.
10 mi = 1:14:20
2 = 15:40
2 = 15:30
2 = 15:05
2 = 14:05
2 = 14:00
Wed. 4th today was a well deserved day off as I had run for 5 days straight and I have some tough miles the rest of this week. It felt odd to not run and I was itching to since the weather was great but I resisted the temptation and got some rest.
Monday, February 2, 2009
Feb 2 BOSTON TRAINING BEGINS (12 weeks)
Today was the first day of my 12 weeks to Boston. We started out with some speed work but kept it short and sweet. 3 mile warm up and then 8x300s with mile cool down. Coach called for 60 secs. on the 300s and 2 minute rest. I felt pretty good and was a little impatient so I cut the rest to 1 minute for the first 4 300s and then for the last 4 I went with 1:30 on the rest. The weather was nice at 58 degrees and a little wind. Felt pretty good and the 300s came fairly easy.
| Track Work out | 1 | 2 | 3 | 4 |
| 300 | :57 | :58 | :59 | :59 |
| Rest | 1:03 | 1:02 | 1:01 | 1:01 |
| 5 | 6 | 7 | 8 | |
| 300 | :58 | :52 | :54 | :52 |
| Rest | 1:32 | 1:38 | 1:36 | 1:38 |
Feb 1
Sunday was time for an easy long run before the real training begins for Boston. Went out at about 8 am and it was 25 with a 15-20 knot wind blowing making it feel like it was 16 degrees. Nothing hard today just got on the road for 5.5 miles and on trail for 6 miles to get 11.5 miles in 1:32:30 for an 8:03 pace. The wind made it hard at times but I kept my HR down and plugged along.
Jan 29-31
Thursday turned into a day of rest and time with the family.
Friday I was fortunate enough to run with coach Andy since he was coming of some medical issues and said he would take it easy on me. It was a beautiful afternoon and we heading east to Horse Butte. Since it was 58 degrees and we had been experience warm weather we thought the trail would be in good shape, wrong. It was warm and the snow had been melting but it was not soaking in quickly and the trail was very muddy and had some snow. We started out slow and navigated the slippery slope as we climbed up 350' in the first 5 miles. After that it goes down hill and the trail was a little better. The weather was great and the mountains were beautiful but we didn't get to see them much as the trail required you to keep your eyes down about 5' in front of you. As we approached a small hill at mile 8 I realized that I was close to my PR on this course. Once we hit 8.5 and it was flat to down hill to the finish I knew I could get my PR. So I told Andy lets go for it and he turned it up as we hit mile 9. I have only ran Horse Butte once and that was last April when I hadn't trained much so my time of 1:18:30 isn't spectacular. As we sped down our last hill and crossed the finish I stopped my watch and saw 1:18:05. Still not real fast but a decent training run in some not so good trail conditions.
Saturday was an easy 5 after the great Horse Butte Run and time to recover before my long run.
Friday I was fortunate enough to run with coach Andy since he was coming of some medical issues and said he would take it easy on me. It was a beautiful afternoon and we heading east to Horse Butte. Since it was 58 degrees and we had been experience warm weather we thought the trail would be in good shape, wrong. It was warm and the snow had been melting but it was not soaking in quickly and the trail was very muddy and had some snow. We started out slow and navigated the slippery slope as we climbed up 350' in the first 5 miles. After that it goes down hill and the trail was a little better. The weather was great and the mountains were beautiful but we didn't get to see them much as the trail required you to keep your eyes down about 5' in front of you. As we approached a small hill at mile 8 I realized that I was close to my PR on this course. Once we hit 8.5 and it was flat to down hill to the finish I knew I could get my PR. So I told Andy lets go for it and he turned it up as we hit mile 9. I have only ran Horse Butte once and that was last April when I hadn't trained much so my time of 1:18:30 isn't spectacular. As we sped down our last hill and crossed the finish I stopped my watch and saw 1:18:05. Still not real fast but a decent training run in some not so good trail conditions.
Saturday was an easy 5 after the great Horse Butte Run and time to recover before my long run.
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