Training Log 2008 07-09

Day

Date

Duration

Text

Tuesday (09-30) 70 min. - Practice at Cobbs Hill with GVH. Warm up, then we ran 3-4 x 2000 m. I can't even remember if I did 3 or 4. The 2k's were at threshold pace with 3 x 30 second interval pace surges thrown in. I was very tired and sore afterwards.

Monday (09-29) 110 min. - Round trip time for bike to and from work: about 85 minutes. Then I went straight into a run that lasted 24 ish minutes and felt sloppy, but that's to be expected not having run for a while AND launching into it from straight off a bike.

Sunday (09-28-) 65 min. - A solid gym workout. 10 min exercise bike warm up, straight into crossover crunches and supermans, straight to the elliptical for a steady 50 minute workout with 2 pound arm weights and varying incline, then a 5 min cool down. 2 pound weights are pretty easy. I could try heavier.

Saturday (09-27) 20 min. - Yes only 20 minutes. I don't feel like I should run yet, and I arrived at the gym 25 min before closing time. (I didn't know.) That 20 minutes is a fairly intense elliptical workout with five pound arm weights, which is way too much to be running with.

Friday (09-26) 90 min. - 45 biking to work in the morning and 45 biking back in the evening. 0 running. The biking is ok, though I'm shocked at how slow it is. I can run this same distance in 60 minutes. Damn, I shouldn't have bought a mountain bike.

Thursday (09-25) 0 min. -

Wednesday (09-24) 0 min. -

Tuesday (09-23) 0 min. -

Monday (09-22) 0 min. -

Sunday (09-21-2008) 0 min.-

Saturday (09-20) 0 min. -

Friday (09-19) 0 min. -

Thursday (09-18) 0 min. - Swallowing blood makes your shit turn black. I thought you should know.

Wednesday (09-17) 0 min. - Last night I couldn't sleep because of the pain. I regret not filling the Vicodin prescription.

Tuesday (09-16) 0 min. - I got an impacted molar extracted today. I won't be running for about a week. I've got a jowl. That's the singular of jowls.

Monday (09-15) 64 min. - Ran hard on the greenway. I got started late and was running in the dark. I could have tripped or twisted an ankle. During one portion I was running with one hand shielding my eyes against the glare of the moon. Unfortunately the moonlight wasn't helping illuminate the trail much because it was so low on the horizon. I planned on running 3 x 10 min hard with 2 min recovery. I ran 8 min, 11, and ?? because it got so dark I had to slow down and I didn't check my watch. A good run though.

Sunday (09-14-) 100 min. - Long run and that time doesn't even include any of the biking. I biked easy to the Genesee valley park (25 min). There I met up with Boyce, Hine, Pauling, and Nick Edmonds. We ran together out and back and returned to see Dave Rappelya and the other marathon and half marathon runners. It was a godawful day for running. Hot and obscenely muggy. It was a tough long run because we had a lot of pace changes and the weather sucked. When we went fast, we were going at an excellent pace. I ate a banana and biked another 25 min back to my house.

Saturday (09-13) 64 min. - Hard OMO (On My Own) interval workout on the Greenway. 7 x 4 min pickups. Recovery was anywhere from 30 seconds to a minute thirty. It was tough, but felt pretty good.

Friday (09-12) 0 min. - Felt like shit today, just tired and sick of work. Thank god it's Friday. I did about an hour of Yoga, didn't run, felt better.

Thursday (09-11) 60 min. - Ran to work in the morning. Felt pretty good, but it was damn cold when I started. Of course, by the end I was sweating and had to take off my long sleeve shirt.

Wednesday (09-10) 60 min. - Ran home from work. Monster would not get off my back. Hellish. Did some situps when I got home.

Tuesday (09-9) 75 min. - Hard trail run from Reif's house followed by ice bath. Boyce, Fontana, Dave Rapelya, and I ran together. Boyce pushed us hard. He's been taking time off. Some on purpose and then some due to asthma, so it was like he tapered for this run. The trail was narrow, windy (wine-dee), and steeply rolling. My knee felt a little "tweaked" but hopefully the ice bath took care of that.

Monday (09-8) 43 min. - Ran on the greenway. Typical slow start, long warm up, building up to sustained fast pace. 2 x 150 jump rope and core afterwards.

Sunday (09-7-2008) 90 min. - Long run in Mendon with Chris Hine and Nick Edmonds.

Saturday (09-6) 45 min. - First place in 14:50 in the Glen Iris 5k. I made a nearly disastrous mistake by underestimating my travel time by one hour. Thus I did about 5 minutes of warm up compared to 20 of cool down.

Friday (09-5) 51 min. - Negative split. Very slow start. 2 x 150 jump rope. Core. Most importantly I did some "crazy legs" exercises and really felt them in my hip and ankles. I MUST remember to do these more often.

Thursday (09-4) 0 min. - Day off.

Wednesday (09-3) 44 min. - Ran down the greenway. Easy warm up and a fast close. 2 x 150 jump rope. Situps, core, and some pushups.

Tuesday (09-2) 70 min. - Ran with GVH at Cobbs hill. 2 mile-ish warm up. 1000m at threshold. 3 x 1200m at interval pace. 1000m at threshold. All intervals broken up with equal time recovery. 6 x 200m straight up Cobbs Hill, with a walk down recovery. Then a cooldown. A very good workout today. The 1000's and 1200's were excellent with a downhill start and finish, but a hill in the middle.

Monday (09-1) 61 min. - Ran on the Greenway at midday under a clear sky. I played hide and seek with the sun by running a slow-in-shade, fast-in-sun fartlek. Afterwords: 2 x 150 jump rope and limited stretching. A very active day after that doing a lot of cleaning and some moving of furniture, so I would not be surprised if I was sorer than usual in the next few days.

Sunday (08-31-2008) 90 min. - Long run in Mendon ponds.

Saturday (08-30) 0 min. - Flew back to Rochester. I could have gone for a run, but I felt pooped. I did an hour of Yoga. That helped.

Friday (08-29) 55 min. - Ran around Texas A&M again. Kept a brisk pace again, but didn't do any intervals. It's hot and muggy.

Thursday (08-28) 58 min. - Ran around Texas A&M campus and on the golf course. It was late and dark. The golf team was practicing driving. I could have been killed. I didn't feel creative so it was basically just a fast steady state run exploring the campus.

Wednesday (08-27) 0 min. - day off. Texas flight. Legs felt sore, twitchy, left hip hurt bad, affected walk.

Tuesday (08-26) 78 min. - Cobbs Hill GVH workout with Fontana and Strelick warm up then 2 ladders at 5k pace with equal time rest. 1,2,3,4,3,2,1 min. 3 min jog. 1,2,3,2,1 min. cooldown. Legs were sore.

Monday (08-25) 45 min. - Meant to swim, but new pool hours are late 7-9 at Brighton high school. Ran 15 min warm up on grass around practice fields. Then on track did 6x800 at 2:40 pace, but took no rest. Instead broke up sets with (in order) bicycle abs, pushups, superman, crunches, bicycle abs, pushups. I also did three laps of drills and strides on straight aways. Torqued my left hip doing something. Made it worse with leg swings. I would have done more today, but my shoes were eating my heels too. These shoes need trashed.

Sunday (08-24-2008) 55 min. - Chris Thater 5k. 17th place in 14:45.

Saturday (08-23) 32 min. - Easy run on the Greenway in the am. I ran into the RIT XC team and ran with them for a bit. One of the guys asked me if I was in high school. Ha. I didn't tell him how fast I am. Afterwards I did Yoga.

Friday (08-22) 70 min. - Ran on the Greenway. After a long warm up I put in a 15 min surge. Then did 4 x 3 min surges with as much rest as I felt like. My legs felt kind of heavy, but I think I'll be fine for the race on Sunday. Afterwards I jumped rope 2 x 150 and did core.

Thursday (08-21) 0 min. - Day off.

Wednesday (08-20) 43 min. - Monster troubles on the Greenway again, though not as bad as before. This was a uniformly moderately fast run.

Tuesday (08-19) 80 min. - Track practice at GVH. Warm up. 1000 at threshhold pace. then 5 x 1000 at 2:55 (70 second quarter pace). Monster started harassing me again. I've been in and out of the bathroom for the past few days even when not running. I think I ate something old. Still I completed the 1000's in good time. The last two edged up to only 71 second quarter pace. After the 1000's there were supposed to be 4 x 500 meters at mile pace. I completed only two of them in 69 second quarter pace.

Monday (08-18) 46 min. - I meant to run long and hard on the Greenway, but the monster stalked my every step. I got in 3 or 4 x 5 min surges that felt really good, but I had to head home and sit on the toilet.

Sunday (08-17-2008) 90 min. - Ran in Mendon Ponds with a great contingent including: Mike Geary, Pinto, Derrick Jones, Chris Hine, and Nick (didn't catch his last name). A solidly paced long run that was great until the monster at the end.

Saturday (08-16) 82 min. - 10 min warm up. Raced and won a 5k in 17:25 (yeah, I know). went almost straight into a 10K race which I won in 34 minutes. I started off the 10K at 33 min pace, planning on slowing down after 5k. I slowed after the second mile, but felt very comfortable at the slightly more relaxed pace. I ran with Derrick Jones for most of the race. I threw in a kick in the last mile for the win. Cooled down for 20 min.

Friday (08-15) 45 min. - Ran on the greenway. Nice easy 20 min warm up. Then a bunch of short fast pickups with equal rest. Did approximately 6 x 45 seconds sprinting the last 15 seconds. I wanted to make it a short fast day since tomorrow would be long steady and moderately fast. 2 x 150 jump rope and some core after.

Thursday (08-14) 0 min. - Day off.

Wednesday (08-13) 56 min. - Aerobic pool workout. 10 min swim warm up. 10 min aqua run. 5 min swim. 15 min aqua run. 5 min swim. 11 min aqua run. Focused on back kick, good form (no recovery stroke treading), and fast as well as long stride.

Tuesday (08-12) 70 min. - Track workout with GVH. 3ish mile warm up. 1 lap of drills. 1 lap at threshhold to prepare for the workout. 3 sets of 4x400 at repetition pace (mile pace) with 200 jog between intervals and 5 min jog between sets. I started out with one or two 68's, but then moved down into mid 66's after only a few intervals. I held mid to low 66's though the last two laps were very difficult. 2.5 mile cooldown. Didn't feel too bad considering the high effort and the tough past weekend.

Monday (08-11) 0 min. - Day off. I did my whole Yoga video.

Sunday (08-10-2008) 90 min. - Catskill mountain road relay with Williams folks. I ran 2 x 10K on rolling net uphill terrain. Very difficult. I ran 35 min and change for each 10K. Warm ups I kept very short. Not more than a few minutes. Cool downs were closer to 10 minutes after each.

Saturday (08-09) 40 min. - Jenny Kuzma memorial Bergen 5k. Second place in 15:22 on a windy course with long gradual uphills and downhills. First place was a Syracuse grad student named Jordan Davis. Results. After the race I drove 5 hours to Poughkeepsie, NY, an ordeal in and of itself. There I played, in order, knockout, diving-board-pool-frisbee-catch, and wiffle ball. Wiffle ball was played every man for himself with ghost runners. I had a grandslam and tied for first.

Friday (08-08) 60 min. - Pool work out. 30 min swim with some shallow water running, then 30 min aqua running.

Thursday (08-07) 0 min. - Day off.

Wednesday (08-06) 43 min. - Recovery day down the Greenway trail. Also 2 x 150 jump rope and stretching afterwords.

Tuesday (08-05) 63 min am and approx 65 min pm. - Easy run to work in the morning. In the evening I ran a track workout with GVH. Warm up. One lap with drills. One lap at threshold pace (78 sec) to get loosened up for the workout. 6 x 200. 5 x 400. 4 x 200. With 200 meter jog between everything. Splits for the first 6 x 200: 32, 35, 4 x 34. This was a bit conservative on my part, but the workout was plenty difficult. Splits for 5 x 400: 68, 66, 66, 66, 65. These were right on pace for me. The last 200 of each started to get very difficult. Splits for the last 4 x 200: 32 seconds each. I managed to shave off a third of a second on each one, just barely nipping 31 high on the last one. I finished with a cooldown.

Monday (08-04) 62 min. - Fairly easy run home from work. Stretching and core work.

Sunday (08-03-2008) 101 min. - Ran down the greenway. A solid steady run. Stretched afterwords.

Saturday (08-02) 70 min. - Ran down the greenway. Long warm up then 8 x 2 min surge, 30 second faster surge, one minute thirty sec recovery. Then a cooldown. Some pushups and situps afterwords with lots of stretching.

Friday (08-01) 62 min. - Ran home from work. I threw in one surge that felt long. It was probably only a few minutes of high effort. 2 x 150 jump rope.

Thursday (07-31) 63 min. - Ran to work in the morning. A steady, easy pace run. Felt not bad.

Wednesday (07-30) 61 min. - Ran home from work. Felt heavy and sluggish but powered through and even put in some fast portions.

Tuesday (07-29) 85 min. - GVH track workout at U of R. Warm up. One lap of drills. 3 x 14 min at threshhold. sub 5:40 mile pace. 85 second quarters. 4 x one minute strides up hill. Cool down. Ran with Chris Hine and Fontana Fluke.

Monday (07-28) 49 min. - Ran down the greenway at a decent clip. 2 x 150 jump rope after and hip stretch, pushups, core.

Sunday (07-27-2008) 93 min. - Long run alone in Mendon Ponds park. A beautiful day. I walked in the lake afterwords. Far from an ice bath, the water was warm. I did some stretching, but mostly ate.

Saturday (07-26) 75 min. - 30 min warm up and 30 min cooldown with some accelerated pace to get more of a workout out of it. Ran with Eric Boyce. Between the warm cool I won the 10 Ugly Men 5k in 15:15. It was a deceptively difficult course. I ran roughly: 4:55, 4:50, 5:10 mile splits yet I was hammering the last mile. It was a fairly easy win. All I had to do was keep the Geneseo college kids out of sprint range.

Friday (07-25) 42 min. - Ran down greenway. One set of 150 jump rope afterwords, some stretching, then I skedaddled off to the soccer game (to watch, not play).

Thursday (07-24) 63 min. - Ran to work. Did some splits squats and crazy legs at a stoplight.

Wednesday (07-23) 61 min. - Ran home from work at a uniformly brisk pace. Stretched my hip, did circuit, also did my "cray legs" hip / stabilizer strengthening exercise, which I haven't done in a long time, but would like to get back into.

Tuesday (07-22) 60 min. - Track workout with GVH. Warm up. Drills. One lap at threshold pace (76 seconds), to prep for speed then 4 x 600 at mile pace. I couldn't quite sustain mile pace. Each of the 600's felt like finishing a race. I clocked 1:39 on the first one with 200's of 32, 33, 34. Subsequent 600's were 1:41, 1:42, and 1:44. After that I stopped to get the monster off my back, but the remainder of the workout didn't feel so much better. 6 x 200 fast, but with good form. I ran 32's until I happened to start with another runner, Keith. He pushed me through in 30 seconds and I ran my last one in 31. Before the cooldown I did some situps and pushups.

Monday (07-21) 41 min. - Ran down the Greenway. The nasty bugs compelled me to go faster. Afterwords I did jump rope and my hip stretch.

Sunday (07-20-2008) 102 min. - Sunday long run in Mendon Ponds park with Mike and Pinto. We picked up the pace significantly around an hour into the run, but Mike and Pinto were having a tough time with it, so we backed off. I was glad to back off too, but also happy to push the pace. I felt beat when I was done and I had strained my ankle by rolling it on something.

Saturday (07-19) 56 min. - Ran at 9:30 am down the Genessee Valley Greenway. It was hot as hell. I did a long warm up then 8 x 2 min fast with 1 min recovery. For the last 30 seconds of the 2 min intervals I accelerated. When I got done I did my hip stretch exercise and 2 x 150 jump rope.

Friday (07-18) 40 min. - 10 min on an exercise bike. 30 min elliptical part of which I did while pumping arm weights. I wanted to do a pool workout, but I paid my money at the YMCA before finding out that they didn't have one! I did some weights: leg extensions and leg curls, hanging knee lifts, pull ups, dips.

Thursday (07-17) 62 min. - Ran to work in the morning. It was muggy as hell.

Wednesday (07-16) 62 min. - Ran home from work. Threw in a few surges.

Tuesday (07-15) 63 min. - Track workout at U of R with GVH. Warm up, sit ups, stretches, form running. The workout was 1000 at threshold pace (about 78 second quarters). I ran it in 3:11. Then 5 x 1000 at 5K pace, equal time recovery. I ran around 74 second quarter pace. My 1000's went: 3:05, 3:05, 3:03, 2:59, 2:59. Then a cooldown. Monster hit me multiple times on this run. Luckily the library was open and had a bathroom. Also my left hamstring was exceedingly sore, but it didn't affect the workout.

Monday (07-14) 0 min. - Day off. I got my hip worked on by Dr. Reinhardt.

Sunday (07-13-2008) . - Utica Boilermaker!

Saturday (07-12) 38 min. - Just a light brisk run in Mendon to perk up the legs for tomorrow. It was hot as hell and twice as muggy.

Friday (07-11) 0 min. - day off.

Thursday (07-10) 47 min. - Basically the exact same run as yesterday, but more rushed because I was trying to get to my writing group meeting. I didn't do jump rope afterward.

Wednesday (07-09) 48 min. - Ran in my new orthotics for the first time. They felt fine, though rocks on the Greenway trail kept biting into my forefoot, because I removed the insole to insert the orthotic, and the orthotic didn't have quite the same cushioning. I ran pretty fast. Goddamn the bugs! Afterward I did 2 x 150 jump rope and a circuit... and watched King of the Hill. Hilarious!

Tuesday (07-08) 118 min. - Ran to work in the morning (62 min). It was a slow heavy plod. In the evening I ran a track workout with GVH. Almost a 3 mile warm up, stretching, some drills/form work, then for the workout: 4 sets of 600, 400, 200m, with 400m jog recovery. 600m jog between sets (in other words, after each 200). I felt decent, taking a sip of water between almost every interval. The heat and humidity beat me down, but my legs felt good. I kept a 70 second quarter pace throughout, though the 200's were a little faster and I quickened the other intervals a hair in the latter half of the workout. A 2 mile cooldown wrapped up the day.

Monday (07-07) 61 min. - Ran home from work. Threw in a few surges, more on the long steady end of the spectrum as opposed to short fast. Did a short circuit and stretching afterwards. Also, 2 x 150 jump rope.

Sunday (07-06-2008) 0 min. - Day off. I did some Yoga in the evening.

Saturday (07-05) 90 min. - Morning long run with Mike Geary and Max Pinto. They showed me an awesome little-known system of trails. Directions from my place.

Friday (07-04) 63 min. - Ran a 4th of July 5k race. First place in 15:12. Felt good.

Thursday (07-03) 61 min. - Ran to work in the morning. Still felt pretty slow. I just chugged through the run.

Wednesday (07-02) 61 min. - Ran home from work. Felt gawdawful: sluggish, heavy, and got attacked by the monster multiple times.

Tuesday (07-01) 115 min. - Ran at U of R track with GVHers. Warm up, 2 x 400 at mile pace (66 seconds), with 200 meter jog recovery after each, then straight into 2 x 2 mile at tempo pace (78 second quarters), with one lap jog recovery after each pair. 2 Mile times: 10:23 and 10:22. Last two 400's were in 68 and 64. Tough workout meant to simulate a race, but I got through it without any major problems. Felt good.

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