16 posts tagged “training”
If you ask me which one is worse...the nerves before you run a big race or the nerves before your kids run a big race (as a coach)...NO QUESTION!!! As a coach you feel so helpless. Friday and Saturday nights are the girls and boys state meets respectively and I'm not sure I can handle another nightmare like the one last fall in cross country. I can't say more because I no longer speak of the state meet from cross...I've blocked it out...too painful.
One the training front, I ran 6 x 1000 last night. The plan was to run the stair step plan (average 5 seconds faster per 1000). So I ran 3:27/ 3:18/ 3:17/ 3:12/ 3:08/ 2:55 ... (pace chart 3:20 = 5:20 mile pace / 3:07 = 5:00 pace / 2:55 = 4:40 pace) the workout felt great...It's been a while since one has felt good.
To complete my jumping all over the map here, I just finished another book, Duma Key by Stephen King. If you like Kings earlier books you will like this one. He had some there for a while the got really strange but one is more like alot of his earlier stuff. Enjoy the spring, summers heat is just around the corner.
Eveything these days. I've been sick the last several days so I haven't done a hard run in almost 2 weeks. I did get some miles in last week despite everything but I had to cancel my 2 workouts and just run easy miles. Here's the Low down on the week
Monday - 9 miles
Tuesday - 8 miles
Wednesday - Run 1 - 9 miles
Run 2 - 6 Miles
Thursday - 11 miles
Friday - 9 miles
Saturday - 9 miles
Sunday - 14 miles
This head cold is driving me nuts (short drive I know) but with 13 days to race day I need to get at least one more good hard workout in and I need to taper starting this weekend. I haven't been sick this much in the last 5 years combined. I'm just hoping for the best.
The weather (ice with snow on top) cut my week to a 6 day week again this week. With my marathon just 3 weeks from today I guess it will be what it will be at this point because I'll be tapering before to much longer. Outside of the days that the weather has keep me from running the running is going well. I ran 22 miles today and felt really strong through 2:20. I felt rough the last 10 minutes but it was a strong run. Here's how the week looked.
Monday- 7 Miles
Tuesday- Iced out
Wednesday- 10 Miles
Thursday- WU 6 x 1000 on trails (3:21/ 3:18/ 3:15/ 3:13/ 3:13/ 3:04) Cool Down (9 miles)
Friday- 11 Miles
Saturday- 12 Miles
Sunday- 22 Miles
Week Total - 71 Miles
It's been an interesting week. I'll get to the week summary in a minute but let me tell you a story first. Tuesday, a buddy of mine and I went to lunch. We were in the back and when we came out we saw that the local schools were having a half day. So the whole front part of the place was packed with high school kids. I made a joke to my buddy, "Hey, now I know where all the high school chicks hang out." I didn't more than finish the sentence and I hear a table of girls start yelling "Jeff...Jeff...Hey Jeff !!!" It was of course several of the girls from the cross country team but it was...REALLY bad timing.
Anyway last night one of our top girls from the cross country team was playing in the basketball sectional. She had a tough game and had several turnovers (she's a starter and one of the top players on the basketball team too). However her will to win was impressive. She ended the game with 23 points, 5 rebounds, and 3 steals. In the end she fouled out with 2 minutes to go but I was proud of the way she fought despite eveything. They lost and she'll be starting track practice monday.
On the training front I ran my 20 miler this morning since the high tomorrow is going to be 17... The last 8 miles I had a couple Counting Crows songs stuck in my head. I had a group to run with the first 12 but the last 8 by myself. OK here we go...With SUnday to go this week but here's the rest.
Monday- 10 miles
Tuesday- Warm up / 20 x 200 meters (jog 100 recovery) cool down (9 total miles)
Wednesday- 6 miles
Thursday- 11 miles
Friday- 10 miles
Saturday- 20 miles
Week 4 came to a close. Next week is a step up in the milage. Today was nice...it was in the 40's and after this week it was GREAT. The UCP fundraiser yesterday went great. Well ahead of last year so the planning turns now to our other big fundraiser in March. Never really stops. There's always more needs than money to fix them. Anyway here's the wrap up for week 4.
Friday- 10 miles (22 degrees)
Saturday- 8 Miles (27 degrees)
Sunday- 18 Miles (43 degrees)
Week 4 Total- 74 Miles
11 Week program after 4 weeks- 296 miles
Next week begins the 80's, unfortunitly I'm not talking about the weather. Have fun everyone.
Week 3 is underway and with everything that's going on running is...well I'm getting my runs in. I had a board meeting last night, I have an awards banquet tonight and I'm trying to get things going for the church fish fry that is creeping up. (Easter is March 23 this year) SO, it has been busy and the month is closing in on me. I'll try to post something with a little more substance in the near future but I don't know how long it will be before I get a chance...anyway here's the start of Week 3
Monday (Day off) may be the last one for a while.
Tuesday- AM 3 Miles
PM 8 Miles (workout was 4 x 400 at 2 mile AT (threshold run) 4 x 400)
400's (74/70/70/69) 2 Mile (5:48/5:32 - 11:20) 400's (69/72/70/64)
***The AT run is a 200 on/ 200 off we ran 4:40 pace on the ons and 6:00 pace on the offs
Wednesday - Run 1 - 7 Miles
Run 2 - 8 Miles (15 total for the day)
Thursday - 11 Miles
Stay warm the weather looks cold for the next few days.
Next week looks to be COLD.... but this week ended well enough. Despite running 22 miles yesterday the legs didn't feel to bad. Josh and I hit 5 today on trails. So that makes it 79 for the week...
Sunday: 5 Miles (27 degrees)
Week 2 Total: 79 Miles
11 Week Program after 2 weeks - 149 miles
My buddy Josh got to run his first race in 2 years last night. In his first week of practice (2 years ago) at ISU they found a tumor in his calf. (Non-canerous) But having a chunk of you calf removed is not real good on your training. He got to screwing around as most freshman do and gained about...40 pounds. So a LONG rash of injuries has plagued the come back. The weight is off (mostly) the leg is healthy and he finally got to jump into a 3K (indoor track) last night. I went to the meet to watch him run and missed the race. He was scheduled to run at 8:30...I got there at 8:00 and the race was over. He said I didn't miss much but it was a big step in the right direction for him so it was a bigger deal than he really believes. Anyway I've had a long road of my own.
Thursday: 8 Miles (40 degrees)
Friday: 9 Miles (35 degrees)
Saturday: 22 Miles in 2:26 (42 degrees)
The 22 miler was the longest I've run in a LONG time. We ran 6:30-6:40 pace for most of the run. (little slower the first mile or so to get warmed up)
We had great weather...but tomorrow is not looking to bw that way. Mixed with the Colts playing at 1:00 and having to get to church it worked out that we did the long run today. I'll tell you it's great to have it out of the way. Have fun everyone. I'll wrap up week 2 tomorrow...it will just be a recovery day.
It's week 2. Tonight was another tempo style workout. 12 Miles last 5 miles in just under 29:00. Nothing real interesting so here the 411.
Monday- 10 Miles (45 degrees)
Tuesday- 7 miles (42 degrees)
Wednesday- AM: 6 miles
PM: 12 Miles Tempo (38 degrees)
Justing getting pumped for the Colts vs Charges game in Sunday...Go Colts!!! (and Jags too...I hate the Pats)
The end of the first week comes to a draw. The workouts were not were they need to be. I don't know if it's a lack of sleep lately or if some of it stems from the lack of racing in the last few months. It is my goal to hop in a few races in the next few weeks and use them as workouts in my training. Also, as is always the way it is in Indiana, the weather turned much better just as quickly as it turned bad. (and will turn bad again just as quickly so I'm keeping the fingers crossed.
Thursday: Recovery day. 4 Miles easy. (Lilo got to go with me since it was still cold) (28 degrees0
Friday: 2 Part run. (38 degrees, no real wind)
First- 5 miles of ascending minutes. 6 minutes sets each min. getting faster. (pace example 7:00/ 6:20/ 5:50/ 5:30/ 5:15/ 5:00 then begin the next set with the first min being 7:00 pace again)
Second- I went from the park where I was doing the workout to meet my wife for 7 miles
12 total miles
Saturday: 10 miles ( 45 degrees, light rain)
Sunday: 1 mile warm up/ 6 mile tempo (35:49) 5 min rest/ another 6 mile tempo (36:27)/ 2 miles easy/ Fast mile to finish (5:30) ---- 16 miles total (56 degrees, light rain, 20+ mph wind gusts)
Total for week 1: 70 miles
OK, onward an upward. The 2 guys I workout with hit that second 6 mile in 34:45...So we have some tough workouts planned. Tom is running New Orleans at the end of February and Scot is running the first week of February in Florida so the workouts for the next month will be very race specific. Good luck everyone. I'll keep updating.
