The flats are a 2.5 mile loop with twelve turns. There is lots of shade and curvy roads to keep it from getting real boring. I ran four loops for a total of ten miles, here are the pace times for each loop: 1-6:36, 2-6:37, 3-6:36, 4-6:26. I spent the last half–mile on a cool down. In all pleased with the effort considering I just ran 22.5 miles yesterday.
Training: AM – Bowker Flats 11.5M, (1:05:40), 6:34 pace, 78 degrees, sunny
Training Run: Loops & Willow Guzzle
The weather was much more accommodating this morning from last weeks sweat fest. In running the loops I discovered it was mentally challenging to continue. After 12 miles I was ready to quit, removed the mp3 player and walked fifty yards.. I took in about 12 ounces of Gatorade Endurance drink and put the rest in my bottle. Next thing you know it off I went thinking I would only do a one mile loop and my wife would appear so I could drag myself in. Well, the Gatorade did the trick; the first mile out was fast, comparatively speaking, and I continued onto the Willow Guzzle completing it without the mental anguish.
22.5 Miles 3:01:58, 8:05 pace
An eight mile a.m. run early enough to not feel the heat. Felt good, after yesterday’s light 5.5 miles. Its looking like 116 miles for the week is going to be too much volume. Thinking back when I ran my PR at
Training: AM – ECMS 8M, 52:19, 7:38 pace, 77 degrees, sunny
That’s right I finally resorted to pulling in from the weather and getting the mileage in without suffering. The weather is not good for me or the little guy. We ended up with 2.5m on the road and then 3m on the mill. Maybe if time allows we will run another one later.
Training: AM – Bowker Flats 5.5M, 44:00, 8:00 pace, Temperature= toooo hottt!\humid w\stroller
Training: Mid-day – 16M, 1:59:59, 7:29 pace,85 sunny\muggy
The run was in the heat of the day and a toll it took on my system for the second time out. I had to stop at the pool to refresh my water bottle as I was completely out of 40 ounces and could feel the heat rising from my skin. I probably sacrificed 11 sec\mile replenishing water. Oh well, it’s not a race just survival and minimize the impact; tomorrow should be a quick ten miler in the a.m. I did feel a little something in my right calf on starting. This is good, tells me last nights workout did something.
Training: Mid-day – 16M, 2:06:57, 7:56 pace,85 sunny
The soft trail felt very comfortable and roller coaster ride like. Trail running can be quite thrilling at a high speed, even if short duration. Everything seems to come up so fast and you rely on your instincts to avoid twisting an ankle or making a face plant.
Training: PM – LSRHS 10M, 1:21:48, 8:00 pace, 72 degrees, sunny
Training: AM – Bowker Flats 6M, 48:00, 8:00 pace, 72 degrees, sunny w\stroller
Training: AM – Bowker Flats 6M, 48:00, 8:00 pace, 72 degrees, sunny w\stroller
Sunday, July 23, 2006
Total Miles: 86
Number of Workouts: 7, 11.75 hours
Stretching: Ok
Yoga: One
P\U, S\U: 120\200
Notes: end of conditioning training
Issues to Note: None
Next Week Goal: 116M
Training Run:
a.m. I ran two ten milers. It rained the very first mile. Allot. I got wet. I got very wet. It got warm. The sun came out. It got very warm. I ran slow. I ran very slow. It was very muggy.
20 Miles 2:51:54, 8:35 pace
This is the fourth event; the other areas are finally repaired. This was another bold move by the driver, possibly trying to race another around our corner as they cut across our grass. The yard lights and garage light are on during darkness which helps to light the yard; they are supposed to be a deterrent. I see a gap where they exited that needs more rocks put down. I will do that today.
This week’s dilemma’s: lawn shot, microwave repair techs unable to fix unit and will return, repair techs broke our glass cook top when removing microwave, printer I bought kept jamming returned it, reconditioned toner arrived with damage on the roller bar returned it, ignition key failed when service tried to move my car to rotate the tires took an hour to repair luckily no charge, rain prevents me from staining the deck, horseflies chase me when I run, temperature way too hot to run…there may be more but who has time to complain. Things could be worse in many others situations; for us, we are all healthy and all is well.
Training: AM – Dutton\Spring St OutnBack 6.35M, 52:19, 8:14 pace, 134HR, 72 degrees, misty
I went out on a run this a.m. with the future Cape Cod Marathon winner. As we passed another runner he exclaimed, “Good morning, this is the first time I have been passed by a baby!” What do you say in return?
Easy pace, stops for retrieving the tossed milk bottle, adding goldfish to snack on and viewing a doe and her fawn (white tail).
RUNNING THE LYDIARD WAY copyright 1978; more good stuff:
A good tip is to fasten your eyes straight ahead to a point about 60 meters away.
Training: AM – Bowker Flats 10M, 1:17:11, 7:43 pace, 141HR, 70 degrees, overcast\humid w\stroller
1-1m neighborhood then Mossman Loop
3-Haynes
Training: AM – 5-6-5 16M, 7:14 pace, 1:55:48, 138HR, 74 overcast
The weather finally broke, pavement still wet and humid. Out the door without a hat so the horseflies chased me during several parts of this run. I was able to get 6:55, 6:57 and 6:54 mile split times from the July fourth race course this run takes you over.
Training: AM – Water Row 10M, 6:59 pace, 1:09:53, 148HR, 75 sunny
About two miles into the run I realized running shirtless wouldn’t cut it for my planned water stop at McDonalds. Usually, a local fire station is a good haven for water and a clean restroom, like the one at mile 16 on the Boston Marathon course, well not in
Enough of that, the Manager at McDonalds told me “never again”. Oh well, 40 ounces of fluids still wasn’t enough for this run. I ran past two sprinklers earlier and when I came upon the third it felt good, doused the cap and got soaked enough without getting the shoes wet. At any rate I only had two miles left. They were tough; I think the last five miles were quite arduous. Now, it’s an hour later and my cheeks feel flushed.
What tasted best after this run were the chilled Clementine slices,hmmm, hmmm good. The pace includes stops for water and stretching.
Training: AM – McDonald’s OutnBack 16.1M 2:15:09 8:23 pace, 142HR, feels like 97 degrees, Sunny
Yesterday, afternoon was cool as we headed over to the Boston Marathon course to see Marathon Sports and pick out some new racing shoes. Mike mentioned the Asics DS Trainers, also my wife runs in those, so we checked them out for me. What a surprise when I was doing a test run in front of the store, still stiff from the a.m. run. The shoes felt too narrow even with a half size larger.
Next was the Saucony Grid Fastwitch 2 Endurance weighing in at 7.6 ounces. I wonder what size the weight is for? They felt really good with room in the toe box, especially for my left foot. Now, all I need is a race to run. That’s the thing about training one is usually itching to get out their and test themselves. For now, it’s patience…and train…a race will develop in due time.
RUNNING THE LYDIARD WAY copyright 1978; more good stuff:
It is most economical and natural to come down with a nearly flat foot, with the heel hitting first and a slight roll in from the outside edge of the foot.
Training: AM – Bowker Flats 7.5M, 58:31, 7:48 pace, 145HR, 83 degrees, sunny w\stroller
Stretching: Ok
Yoga: One
P\U, S\U: 120\200
Notes: All time high mileage week with the exception of my 24-hour race.
Issues to Note:
1. None
Next Week Goal:
86M
Training Run: DimeandFivers
I ran a ten miler and then two five-milers from the house this a.m. Very hot, sunny and humid. No HR monitor. See my log for times.
20 Miles 2:31:54, 7:35 pace WaterRowe-1:13:09, ColorWorks-40:23, Haynes-38:25, a.m., sunny, hot
RUNNING THE LYDIARD WAY copyright 1978; more good stuff:
Tensed muscles also waste energy. So, I wonder if I tense up when the pesky deer fly lands on my chest and starts biting?
Training: AM – Willow Guzzle 9.75M, 7:37 pace, 1:14:18, ?HR, 75 sunny
RUNNING THE LYDIARD WAY copyright 1978; more good stuff:
During conditioning running, always try to relax, particularly the upper body. Keep the head up and the hips comfortably forward; this allows you to stride longer and more economically. Never waste energy.
Training: AM – Pratts Mill Loop 11.25M, 1:30:33, 8:02 pace, 135HR, 74 degrees, sunny humid
The last two miles of this run were a struggle, long day.
Training: PM – McDonald’s OutnBack 16.1M 2:07:52 7:56 pace, 139HR, 70 degrees, misty
Training: AM – 20K Emerson Keyhole Course mod. 12.75M, 1:33:38, 7:20 pace, 143HR, 73 degrees, sunny humid
| Lactate Threshold Testing | |||||||
| 2400m Actuals | |||||||
| 30-May-06 | |||||||
| HR | TIME | PACE | COMMENT | ||||
| 140 | 11:34 | 7:45 | such a slow pace hard to not go fast | ||||
| 150 | 10:40 | 7:09 | still slow, remember to keep track of laps | ||||
| 160 | 10:02 | 6:43 | a little quicker | ||||
| 170 | 9:27 | 6:20 | avg. 169. I can hear my breathing, fearing the 180 HR | ||||
| 180 | 9:03 | 6:04 | avg. 176. This is allot of work I can feel the legs, heavy breath, lower energy, had enough | ||||
| 11-Jul-06 | |||||||
| HR | TIME | PACE | COMMENT | ||||
| 140 | 10:36 | 7:06 | easy | ||||
| 150 | 10:12 | 6:50 | okay pace | ||||
| 160 | 9:27 | 6:20 | avg. 159 moving along | ||||
| 170 | 9:02 | 6:03 | avg. 168 this can be work | ||||
| 180 | 9:01 | 6:02 | avg. 171 slow start, had enough strong finish | ||||
| I dropped off trying to achieve the 180HR. After six weeks of training my HR improved versus running at all intensities. A pace that used to require 170 HR now required less than 160 HR. | |||||||
Today’s run is really getting to be a staple in the program. Very flat, shaded, little or no traffic and you just churn out the mileage.
RUNNING THE LYDIARD WAY copyright 1978; more good stuff:
Shin soreness usually stems from overstriding or running downhill too fast. Both actions cause the front of the foot to clap down hard, jarring the shin muscles and causing irritation to the nerves and membranes between the bone and the muscles. In some cases, the muscle sheaths split.
Most of the world’s greatest athletes have had setbacks and recovered from them.
Training: AM – Bowker Flats 10M, 1:18:44, 7:57 pace, 136HR, 72 degrees, sunny w\stroller
Week Two Review: Conditioning
Total Miles: 68
Number of Workouts: 8, 9 hours
Stretching: Inconsistent
Yoga: None
P\U, S\U: ?\?
Notes: An average week that includes a race. It’s the local townie race with about 300 registrants, I finished fourth overall and first in my age group. My time dipped to the same as two years ago. This year it’s been less speed training and more conditioning going into the race. The week’s runs are coming along, one hour min. is a typical low day and two hours will get me tired.
Issues to Note:
1. Yoga slipped to zero and slacking on the stretching.
Next Week Goal:
Push the mileage past 80, run for another week of 10-11 hours, and work in the 2400m test. The last six weeks seem to have gone by fast since the last test.
Sunday, July 02, 2006
Week One Review: Conditioning
Total Miles: 72.75
Number of Workouts: 7
Stretching: fairly consistent
Yoga: Two, one
P\U, S\U: ?/?
Notes: none
Issues to Note:
none
Next Week Goal:
RUNNING THE LYDIARD WAY copyright 1978; more good stuff:
On the road the muscles tire less…
Training: AM – Haynes Loop 5M, 36:50, 7:22 pace, 149HR, 65 degrees, sunny
Posts
All Comments
