Training Log 2008 04-06

Day

Date

Duration

Text

Monday (06-30) 49 min. - Ran on the greenway. Just a medium easy run, but I kept it pretty fast. I stretched and did circuit afterwards.

Sunday (06-29-2008) 98 min. - Long run down the Greenway Trail. The run went well and I stretched and did some yoga afterwords, but I felt beat up and tired for the remainder of the long uneventful Sunday. I should have taken a nap or something.

Saturday (06-28) 27 min. - Charlie McMullen Mile race. 1st place in 4:20!

Friday (06-27) 0 min. - I meant to fit something short in, but I didn't have time.

Thursday (06-26) 62 min. - Ran to work. Put in a few quick short surges. My right hip is hurting a decent amount. Hopefully it is just the new orthotics that I got last Tuesday working their magic.

Wednesday (06-25) 61 min. - Ran home from work. Kept it fairly easy but threw in some longer, not-too-fast surges towards the end. Traffic was backed up due to road construction so I put in a surge to show all the motorists the error of their ways. Afterwards I did a short circuit and stretched, but not enough.

Tuesday (06-24) 61 min. - Ran to work in the morning. I actually did a good workout even though it was before 7:30 am. Coach Reif gave me this:
1 x 800 @ 5K race pace, full recovery
1 x 800 @ your mile goal (4:20-4:25?) race pace thus about 2:12 800 ?? Let me know your thoughts.
Full recovery
2 x 400 at 65 each with a full recovery
2 x 200 @ 31 each with a full recovery
Cool down
Though I was running only by time and effort, I felt that I captured the essence of this workout very well. I certainly did not go easy on myself.

Monday (06-23) 62 min. - Ran home from work. I ran it nice and easy. I just didn't feel like doing anything special. Once home, I did some good yoga-inspired hip stretches. I desperately need to be doing this more.

Sunday (06-22-2008) 80 min. - Ran at Mendon Ponds with Mike Geary and Max Pinto. A solid distance run. I did strides and drills afterwards.

Saturday (06-21) 68 min. - Ran down the Genesee Greenway. I ran pseudo 800's by time, but even then I forgot to check my stopwatch a few times. Basically I picked up the pace to a fast clip for two minutes. Then I accelerated to about mile pace for 15 seconds, then I sprinted for 15 more seconds. A good tough workout and thank god I'm feeling better than I was the past couple weeks.

Friday (06-20) 60 min. - Ran to work in the morning. I forgot to set my alarm early, so I ran faster than I would have liked the whole way.

Thursday (06-19) 62 min. - Ran home from work. I'm writing this well after the fact. I don't remember any details, but if I stuck to plan then I threw in some surges on this run and stretched and did light circuit afterwards.

Wednesday (06-18) 0 min. - Day off.

Tuesday (06-17)130 min. - Ran to work in the morning. It took about 63 min. Nothing special on the run. I stopped to stretch once and generally took it easy.
After work I ran with GVH at the U of R track. 23 min warm up. Stretching. One lap with strides and drills. 3 x 2 mile cut backs with 2 min recovery. Times: 5:15, 5:15, 5:10, 5:10, 5:01, 5:00. 4 striders, cool down. I felt pretty good today. The weather was perfect for running: a light cool drizzle.

Monday (06-16) 63 min. - Ran home from work. I started off the run much slower than normal. I think I need to do this more to ease myself in. I added in some drills and strides and then a nasty storm chased me home so the end of the run was plenty fast. I was very lucky. Five minutes after I made it home an intense hail storm passed through. I did core work and stretched afterwards.

Sunday (06-15-2008) 50 min. - Medved Father's Day 5K. Second place in 15:08.

Saturday (06-14) 35 min. - I tried to run a more relaxed pace. I added some strides, drills, and short surges.

Friday (06-13) 40 min. - Uniformly brisk to escape the damn bugs. A couple surges thrown in.

Thursday (06-12) 67 min. - Ran down the greenway trail in the evening. It was cooler than it has been, but this run was hell. The monster jumped me again and again and again. I was squatting, shirtless, in clouds of mosquitos, then as soon as I got up to run I felt horrible immediately. God damn it. I jammed in a little speed work: 400, 200, 200, 400 fast with as much rest as I felt like. Afterwards I popped an ibuprofen and iced my bruised toe. The toe seems to be ok.

Wednesday (06-11) 0 min. - Toe is a little swollen and dark today and feels like I really banged it up. Lots of ice and ibuprofen.

Tuesday (06-10) 84 min. - I estimated that i ran about 12 miles. Worked out at the U of R track with GVH. 26 min warm up. 2 x mile with 2 min recovery inbetween at threshold pace. I clocked a negative split 5:05 and a dead even 5:04. 2 x 15 second cut backs starting at 1:30. These were very fast; hard, but good. Cooldown, some sit ups, some step-up quad strengtheners.

Monday (06-09) 0 min. - Day off. Toe is hurting like I stubbed it or dropped something on it, neither of which I remember doing. Iced and ibuprofened. I did do a full yoga set and some situps and pushups. This felt like a very good workout.

Sunday (06-08-2008) 89 min. - Long run in the morning. Unbelievably hot. The shade was bearable. The few unshaded portions felt like death.

Saturday (06-07) 0 min. - I meant to do a swim workout. I went to a pool and it was closed!

Friday (06-06) 62 min. - Ran to work. It was hot as balls at 6:30 fricking am in the morning. It felt hotter than 5:15 yesterday when I was running home. At least most of the cottonwood was out of the air.

Thursday (06-05) 62 min. - Ran home from work. It was muggy and hot, but the weirdest thing was the all the cottonwood seeds. They looked like snow and were literally that thick. I squinted and kept my mouth mostly closed to keep from inhaling the damn things or getting them in my eyes.

Wednesday (06-04) 0 min. - Day off.

Tuesday (06-03) 15 min. - Jogged to the U of R track and then back to my car. Pain in my quads. Very high up in the muscle, close to my hips. Particularly bad in my right leg. It hurt to drive because I have to, you know, press the pedals and lift my leg to press the brake.

Monday (06-02) 0 min. - Iced heels.

Sunday (06-01-2008) 30 min. - Warmed up for 30 minutes. I felt like shit before and after the run. After the run I played soccer for two hours. I went home and realized I don't have enough ice for all the places that hurt.

Saturday (05-31) 80 min. - Long run at Mendon Ponds. I wasn't fully recovered, but I thought I'd go for the run anyway.

Friday (05-30) 0 min. - Day off. Very sore.

Thursday (05-29) 35 min. - Chase Corporate challenge. 2nd place. Time: 17:12 for 3.5 miles.

Wednesday (05-28) 0 min. - Day off.

Tuesday (05-27) 0 min. - Day off.

Monday (05-26) 63 min. - Drove back to Rochester and still managed to get out for a run. It was hot and muggy today. The skies are itching to rain. I ran in the Genesee Valley Park and down past U of R towards downtown. I did almost two full supersets. I felt dead after the first one. The second one was sloppy and the monster cut the last 1.5 mile leg three minutes short. (I was running them by time.) I felt heavy and sluggish today, but it wasn't a total waste. I'm doing the best I can under the circumstances.

Sunday (05-25-2008) 65 min. - Ran at the "Marysville Park" or whatever that damn thing is called. It was hot so I ran from shade to shade like a vampire. Also they are doing construction on the trail so that sucked. I tried to put in some quality, two "supersets". Basically something like 200m too fast, 800m slightly slower, then once you are tired and full of lactic acid, slow down only a little and hold on for another 1.5 miles. I ran two pseudo-supersets. I did them totally by feel and they weren't nearly as long as I described.

Saturday (05-24) 0 min. - Drove to Ohio.

Friday (05-23) 61 min. - Ran to work.

Thursday (05-22) 61 min. - Ran home from work. Threw in 5 x 100 fast after a very long warmup. I did sit ups and stretches afterwards. No matter how much stretching I do I keep feeling more and more stiff.

Wednesday (05-21) 0 min. - Day off.

Tuesday (05-20) 84 min. - Ran with GVH at the U of R track. Warm up, 15 min at threshhold, 5 min recovery, 3 x 1200 at 69 sec 400 pace, equal time recovery, 4 x 200 at mile pace, focusing on form, cool down. I felt pretty awful: fatigued, heavy. I had bowel problems. The 1200's were a little slow, but I made it through the whole workout.

Monday (05-19) 41 min. - Ran a short run down the road past the Greenway trail. Though it was supposed to be an easy day, I kept it brisk. Afterwards I did stretching and circuit.

Sunday (05-18-2008) 70 min. - Raced the Medved Lilac 10K. Placed 2nd over all in 31:33. Warmed up and cooled down. The course ends with a very long gradual uphill.

Saturday (05-17) 0 min. - Day off. My right lower leg, on the outside of the leg, has been very sore since last Tuesday when I rolled it hard. I iced today.

Friday (05-16) 61 min. - Ran to work.

Thursday (05-15) 61 min. - Ran home from work via the Greenway-Canal path.

Wednesday (05-14) 0 min. - Day off.

Tuesday (05-13) 136 min. - 61 min in the morning I ran to work. I felt stiff and did some karaeoka's and backwards running, but I still felt pretty sluggish. In the evening I ran at Cobb's Hill with the GVHers. We ran 3 "cutbacks", which are fast and short and get shorter. This was not a good run for me. I twisted my ankle pretty badly on the trail. Not so badly that I can't run, but it is very sore. Also I had really bad IBS on this run, so my mind wasn't on my third cutback. I don't really know how long I ran in the evening, but I'm guessing 75 min.

Monday (05-12) 61 min. - Ran home from work. Did circuit and stretched my hip, but it always needs more.

Sunday (05-11-2008) 57 min. - Negative split a run down the Greenway. I did some core, supermans, and pushups afterwards. I feel like I haven't done speedwork in forever. This run was fast, but not speedwork.

Saturday (05-10) 88 min. - Ran at Mendon ponds. It was a perfect beautiful day. Cool, but I ended up sweating, even without a shirt. Although I was hoping to get a longer time on this run I did do some very good drills, striders, and stretching in the parking lot.

Friday (05-09) 62 min. - Ran to work in the morning. I felt pretty slow, but made it in time.

Thursday (05-08) 75 min. - Ran home from work. I took the long way through the Genesee Valley park and I also swung by the U of R track. I really have no idea how long this was or how long it took me. I through in surges throughout and got a good fartlek in.

Wednesday (05-07) 0 min. - Day off.

Tuesday (05-06) 61 min. - Ran to work. Yeah for saving gas. I felt better than yesterday and threw in some longer surges, though not as fast as the ones yesterday. I also did a decent amount of drills while running: karaeoka's, backwards running, striding for distance.

Monday (05-05) 61 min. - Ran home from work. I felt sloppy, like my feet were slapping the ground. The pads of my feet hurt. Nonetheless I threw in some surges and turned the run into a fartlek. When I got home I stretched (forcusing on my hips) and did circuit.

Sunday (05-04-08) 111 min. - Long run down the Greenway trail. The air was cool and the sun even made a brief, but glorious, appearance. I felt smooth the whole way. I made it down to a bridge across the river. Then I went to where the trail intersected a road before turning back. I stretched out well, but not well enough afterwards.

Saturday (05-03) . - I ran, I think. I can't remember what I did this day.

Friday (05-02) 61 min. - Ran to work in the morning. I'm doing my part to save gas, not just for myself, but for the country. Threw in some strides and stretches during the run. My hips are damn sore. Also, my heels are torn up bad. I don't know if I will be able to do a long run this weekend.

Thursday (05-01) 60 min. - Ran home from work. Did six short sprints during the run. The rain mostly held off. Some guy on the canal path held out his fist for a fist pound. I should have slowed down more before accepting the pound. I got home and stretch and did supermans and core.

Wednesday (04-30) 0 min. - Day off.

Tuesday (04-29) 75 min. - Ran at Cobbs hill. 2 sets of 3 miles at 5:30 to 5:40 mile pace. Felt very sore.

Monday (04-28) 0 min. - I did the full evening yoga video I have. Good for moving lactic acid out of the legs and stretching hips. My hips are really tight.

Sunday (04-27-2008) 0 min. - Day off.

Saturday (04-26) 60 min. - Ran with Brian Lombardo in downtown Philly. I was sore, as expected, but run went pretty well.

Friday (04-25) 0 min. - Day off.

Thursday (04-24) 54 min. - PENN RELAYS

Wednesday (04-23) 0 min. - day off

Tuesday (04-22) 62 min. - Easy warm up and cooldown. Then a bit of turnover, just to get the legs moving. 90 second surge then 75, then 60, and so on down with equal time recovery. I finished with a more moderate 2 min surge, just to get a feel of something longer.

Monday (04-21) . - Oh I think I wrote it down somewhere. 35-ish minutes. A few short bursts of speed. A few longer (couple minute) steady surges. Overall very light.

Sunday (04-20-2008) 51 min. - Ran down the Genesee Valley Greenway in the morning. Felt very heavy and sluggish. Surely not a sign of things to come.

Saturday (04-19) 72 min. - Ran down the Genesee Valley Greenway. Did core, pushups, supermans after the run. I also did yoga today.

Friday (04-18) 0 min. - Day off. Some stretching.

Thursday (04-17) 40 min. - Just a light turn over day at RIT. Warm up and stretching, then a 6 lap race-start-simulation: lap 1 at 68, lap 2 at 72, laps 3-6 at 76. Rest. Then 2 x 400, 200, 200 at comfortable mile pace. Finished with a cooldown. I felt very good except for my heel.

Wednesday (04-16) 0 min. - Day off. SF&F class.

Tuesday (04-15) 68 min. - Light run with Ryan Pauling at Cobb's Hill. Ended with a set of fast cut backs to get the legs moving. I also tried out my new flats. They hurt my heels unfortunately, but so do my other flats, so I don't know if I should where them or not at Penn.

Monday (04-14) 36 min. - Light shake out run trying to get the soreness out of my quads after Sunday. I also did core, supermans, and pushups. I used my roller stick too, but my quads were still super sore. It's definitely muscular, not lactic acid.

Sunday (04-13-2008) 93 min. - Dennis (of GVH and Medved) invited me to join him and other GVHers who wanted a preview of the Muddy Sneakers race course. We drove down near the Finger Lakes for a sloppy beautiful run that reminded me of the Berkshires. The weather gave us a tour of all four seasons including rain, wind, snow, cold, warmth, and sun. As we ascended the hills the trees whitened. The snow melted on the ground immediately, but every little branch on the trees practically glowed with whiteness. The contrast was shocking and surreal like one of those too-vibrant-to-be-real scenes out of a recent Chinese karate epic.
I hit the hills hard on this run. My quads are feeling it. I'm just glad the repeated bending, twisting, torquing of my ankle hasn't left any lingering pain.

Saturday (04-12) 80 min. - This was supposed to be my long run. I ran over to RIT and toodled around over there in weather that has taken a turn back towards winter. It was not a pleasant run and my heel bothered me a lot, again, still. When I got back I did 3 x 150 jump rope and stretched, but not enough.

Friday (04-11) 42 min. - Ran on the roads by the condo. I kept up a pretty brisk pace, though I was trying to relax. I threw in some form work and a few surges on purpose. Afterwards I did a circuit of core, pushups, supermans, and split squats.

Thursday (04-10) 65 min. - Last really hard workout before Penn. I warmed up and did some strides and form work. The workout was 4 x 400, 2 x 2000, 4 x 400. I was shooting for 65 seconds on the 4's. I ran the first one in 62. Luckily I managed to survive all the rest and only hit 68 once. On the 2000's I shot for 5:09 mile pace. On the first 2000 I developed a pain in my ankle and peeled off the track. I did a hesitant lap and the mystery pain went away, so instead of a proper 2000 it was a 1200, one lap break, and an 800. This workout was very tough, but I was proud to have completed it.

Wednesday (04-09) 0 min. - Day off. Writing class started back up again.

Tuesday (04-08) 80 min. - Ran at the Cobb's Hill Reservoir. Workout was 5 x mile, equal time recovery. Without the colossal wind of last time I managed to edge each mile under 5 minutes. I felt pretty good.

Monday (04-07) 44 min. - Ran an easy day on the Greenway. This time I threw in 2 x 2 minute faster than race pace surges. That felt pretty good. Afterwards i did core, pushups, supermans, and split squats in front of the TV. King of the Hill is hilarious and it always seems to be on as I finish my run on my easy days. I love the not-quite-mockery of hickville USA and the earnest, unambitious characters who are totally unaware how funny their normal is.

Sunday (04-06-2008) 70 min. - Raced the Spring Forward 15K. Won handily.

Saturday (04-05) 42 min. - Ran on the Greenway. Threw in some strides and form work for a bit of speed. I also did a circuit, but kept it short.

Friday (04-04) 35 min. - Short day, rainy, cold, bleh. I ran midday on the Canal Path. I also did pushups, situps, and split squats indoors.

Thursday (04-03) 70 min. - Not sure how long I actually ran. I did a workout at RIT with other GVHers. After a warm up I ran 3 x 2 mile at 10:15 pace (77 second quarter pace) with 2 minute recovery between each. I got really bad lactic acid burn in my legs again, though this time I was running in trainers, not flats. The third two miler felt the best of them all and I started to relax more. Jane was running 400's and 200's at my pace so she simulated competition for me. I kept a very steady pace as she ran up beside me or kicked across the finish line. I hope to give my competition at Penn the same cool confident treatment. After the two milers we did some fast strides then a cool down.

Wednesday (04-02) 44 min. - Ran Greenway. Afterwards I did core, pushups, supermans, and split squats.

Tuesday (04-01) 85 min. - About 85 min. 20 min warm up. 4 x mile with 5 min jog recovery. 2 hill sets. 15 min cool down. I did the mile repeats around Cobb's Hill, which is a big hill. On top of the elevation changes the wind was horrendous today (I'm writing this on Tuesday and my trash can is still missing). These factors made my splits kind of weird: 67, 77, 82, 69, and I maintained those 400 splits pretty evenly for each mile.

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