Tag Archives: sports

Week Recap Sept. 29 – Oct. 6

7 Oct

Good day everyone!

Last week was a good week of running minus the head cold that I aquired Friday that killed any chances of running on Sunday.  Thus I ended up quite below my mileage total of around 52 miles thanks to being completely out of commission on Sunday, which is long run day.  However, I am reminded of the fact that even the pros miss training when they’re sick, so I’m not as bummed as I was Sunday when I woke up drowning in tissues with a pounding headache.  Monday of course is always a rest day for running and though Tuesday is typically speedwork, I’ll just run easy tomorrow and see how I do.  OK, enough about this week and let’s get to the stats of last week. :)

Week 41 Recap: (week number relative to the year)

(10.01.13) Tuesday: 16×200 on the track average 31 seconds/200m with easy 90 second 200 m recovery jogs. (6 Miles total)

(10.02.13) Wednesay: Easy 7 Miles along the Creekwalk and adjacent streets down in the city.  Very enjoyable workout!

(10.03.13) Thursday: 9 Miles with 4 Miles @ Tempo Pace (approx. 6:00/mile).  While I know that tempo pace should (for me) be no faster than say 6:10 or so, I’m trying to build as much
speed as possible, hence I ran the first two miles in 12:30 and the third and fourth in 5:39 and 5:38, respectively.

(10.04.13) Friday: 9 Mile Hill Run.  I knew this run would be on the hilly side of things, but I was not prepared for some of the steep 10% grade sections. :D  Here is a link to the elevation chart! 

(10.05.13) Saturday: 7 miles

(10.06.13) Sunday: Felt like death warmed over.  So yeah, zero miles).

Total: 38 Miles of the goal 52 miles

Lessons learned and things I’m glad I did / I’d do differently next time:

  • Eat better no matter how much of a sore thumb I stick out as.
  • Going easy on easy days is good.  Yields more powerful hard days.
  • Don’t shortchange effort and focus on easy “junk miles” though: they are equally as important as the speedwork and long runs.
  • Take more pictures on scenic runs and do a better log of my workouts.

Closing thoughts:

Great week under my belt leaving me just a few weeks out from the Eastwood Park to Park 5 MIle on 10/27.  Thanks for reading and have a great week!

gda

P.S.  Here are a few shots from the drive to/from my 9 mile hill run out in Homer, NY.  Gorgeous fog enveloped much of the drive!

photo (1) photo (2)

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Week Recap Sept. 16-22

23 Sep

Hey everyone!

So I am happy to be back in the blogosphere again and am going to post at least weekly, updating you on my training!

Monday: 8 miles on country roads @ 4:30 am.  Yes I was up pretty darn early and got to try out my newest gear acquisition: the Under Armour Ultrathon hat with built in headlamp.  Works very well!  Run went well though I think it was a little faster than necessary.

Tuesday: Felt just a little short of all out sick.  Headache, runny nose, sneezing, the whole shebang.  Not sure why; allergies most likely.

Wednesday: Back to normal and not the least bit sick.  Ran 11 miles at a good pace and felt amazing.  One of the best runs all month!

Thursday+Friday: Rest

Saturday: Ludden Fall Frolic 5K!  Course was pretty tough given the wind, but pulled through for a second place finishing time of 18:32.  Not my best time, but I would say one of my best efforts to date.  I’ll post a full race report soon!

Sunday: Extremely busy with church, work, and school, so while I had hoped for an easy 15, there was simple no time.  And hey, it’s ok I guess to chill the day after a race!

So there you go! Total was a mere 22 miles #lols but it was a nice easy week that allowed me to store up maximal energy for the race.

Cheers!

gda

Much Needed Recovery

28 Mar

I have been steadily upping my mileage, with the goal of running doubles three times a week and logging around 80-100 miles each week to prep for my fall marathon.  I am hoping to be at that mileage range as of this summer.  Now, all that has been going well, at least until I decided it was time to give minimal shoes a try and start to heel strike less, and move towards a more natural midfoot/forefoot strike.  While I already feel better from this, my legs certainly don’t.  :D  My calves especially are having to deal with a much greater load, which is really as it should be.  Nevertheless, my relatively week calves certainly have their work cut out.  So, after nearly three weeks of intentional running form changes, it’s time to take a much needed 2 day rest, so I can recover and nail the next 6 weeks until my 10 mile race May 12th.

What do you guys use for lower leg recovery, and what’s your take on minimal shoes?

Let me know!

gda

P.S.  I am currently running in the Asics Gel-Blur33 and Brooks Pure Connect.  What are your more minimal go-to shoes for races and speedwork, or do you train daily in lightweight shoes?

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