Friday: To Evanston & Back

15 miles. 7:30 pace. Good workout by myself in the cold.

Devoured half a chicken, some veggies and heaping amount of sauerkraut afterward.

UPDATE:

I am probably not going to get the second workout in today, and so far no strength circuits this week. Tomorrow is 10 x 1 mile followed by the Tunisian protocol. Should that be TP for short? Will you know what I mean if I say 10 x 1 mile followed by some TP?

Tivo Alert: Ed's Marathon Trials Qualifying Race

From Yahoo TV:

12:30PM - 1:30PM, CSN (37)
Road Running : "Rock 'n' Roll Arizona Marathon"
The Rock 'n' Roll Arizona Marathon. The course runs through Phoenix, Scottsdale and Tempe. Terefae Yee won last year's event in 2:14:13. Yee also won …

Thursday: Do What You Can Do

A combination of work, dog duty and The Spirit of the Marathon (review later) left me cramped for workout time on Thursday.

I did manage about 5.25 miles at tempo effort. I am not sure about tempo pace. I was able to get my heart rate to stay at or above 80%--something I haven't been able to do in the really cold weather lately--but the pace looks like it was about 6:12, according to Uncle Garmin.

I did not get the strength circuit done like I wanted to. I had everything set up at home to do it after the LT workout, but ran out of time.

I am planning to get a double in today for a total of about 18-20 miles and the 10 x 1 mile tomorrow with a total of 14-15 miles. That will put me in the 72-75 mile range for the week.

Track Workout

Today's CRC Indoor track workout, not too bad. I was able to keep up with one of the fast guys, but only for the first rep out of 3... and he is also injured.

Anyway, it was 3 x (2000 @ 7 min, 400 jog, 800 @ marathon pace (3:00))

The first 2000 was 7:02, the second 7:04, by the third I had dropped to 7:10, so the pace per mile ranged from 5:35 to 5:45, which is not so bad. The marathon pace 1/2 miles felt very easy.

A good, tough workout, followed by a 2 mile jog and a tunisian circuit.

the 2:37 is in sight!

a SOFT LT for me.

Still easing back into running. My excuse? I got none. This run was after a day spent in airports, but I did run it at the inddor track so there were no weather excuses.

4 mile LT -shortest one this year-

6:13, 6:10, 6:07, 6:06

Will do better next time, I promise.

Not soft

"There's no such thing as bad weather, just soft people."
Bill Bowerman

Do they have this kind of weather in Oregon?

UPDATE
Got in 11 miles this morning, including 7 at LT pace. Laps:

1. 0.61 - 3:42
   
2. 1.00 - 6:20
   
3. 0.50 - 3:03
   
4. 1.00 - 6:08
   
5. 0.50 - 3:11
   
6. 0.50 - 3.03
   
7. 1.00 - 6:15
   
8. 0.50 - 2:56
   
9. 1.00 - 6:05
   
10. 0.50 - 2:58
    

The clinic was reserved for physical therapy continuing eduation program, so we couldn't do the official version there, but I put a slightlty modified version together at home. It was comprised of:

• Treadmill for recovery
  
• Pushups
  
• Single leg toe touches
  
• Situps
  
• Single leg squats
  
• Side bridge, raising and lowering hips
  
• Clams
  

ahhhhhh - the sound of a delayed orgasm

Thanks for ressurecting the BLOG chris. I have little to report, caught a bad stomach flu -post marathon weakness?- and after spending tue-wed almost dead in bed, i have managed two slow 6 milers. Thats ok tho, the hard work starts next week agin!

Caveman Shit

Genesis | Discuss | Film

Wed: LT & Strength Circuit Training

Did a six mile LT with Sweney at 6:00 and followed it with the strength circuit at the clinic. Great workout. Sweney looked pretty darn good for laying off the tempo runs for a few months.

Here are my laps for an average of 3:04:

3:10, 3:02, 3:05, 3:06, 3:08, 3:00, 3:06, 2:58, 2:54, 3:10, 3:04

The strength circuit preview revealed a nice addition to the plan. If you are interested in the research behind the idea, check out the following blog post titled Bannister Training II. This guy coincidentally linked to the same study that Bill ran across recently from a different source.

this blog is almost dead

But i will record my training run time of 2:46:10 at the RNRAZ Marathon this last Monday January 14, with plenty of juice left over. Boston and 2:37 here i come!