Very strong week

Very good week

Well today I finished the week with a good 12 miler of 91 minutes. While it was a bit slow at 7:35 per mile or 137 heart beats per minute, mentally it was the first time I felt motivated to run in the area of 90 minutes. I ran with my friend Joe Stoltz who is also working on a major comeback in 2010. It was a very relaxed and conversational pace run for both of us. Being a bit ahead of Joe in training, Joe set the early pace and I never felt taxed at any point. I finished the week with just over 69 miles for the week. I am hoping to keep it right around there this week also. I think if I can do that for 2 more weeks, I will be ready to bump it up to 70-75 miles per week in February.

Workout on friday:
7 x 1000 @ 3:36 with 1:00-1:10 recovery (used lane 4 of the indoor track)

This workout felt very relaxed and even went without checking splits in the final two reps and just ran on feel. Even more motivation this week, as the teams report back to campus today and practice starts back up tomorrow. Home meet on saturday.

Could be a record???

Can you believe it?? A post and only 6 days from the last one. It has been a quiet few days but some good workouts. Last week I finished with 65 miles and an 11 mile run. It was my longest run in a while (1:20). Actually felt motivated to be out there for that long. I know it need to keep extending that but sometimes these cold winters make it tough. Yesterday I did my first double in months. I put in an easy 6.75 miles in the morning and followed up with a steady 3.50 miles late in the afternoon. I am hoping to bump up closer to 70 miles this week and hold that steady for a few months. Today was back on the track for a good workout.

8 x 800 @ 5k pace 2:47 with 84-85 second recovery (about 400 pace)
Jogged for 3-4:00 minutes while waiting for Aimee"s (running Houston half this weekend) next 1200 tempo and finished the last 2 with her.
2 x 1200 @ 4:28 & 4:28 with 2:00 recovery
All told a 9.65 mile day with warm-up and cool-down.

Felt very strong throughout the entire workout. I will be back on the track on friday for another workout. Now I need to start finding some races but with the winters around here, that can be tough to do till March.

Now time for dinner and I even cooking for myself. I have been doing better about watching my nutrition during this stretch including cooking almost every night.

Getting a little better at this

OK - this blog is only 14 days since the last post. A little better than 17 days. I will do my best to try and update at least once a week. I can't even use the holidays as an excuse as I was only home for 5 days and had computer with me. But I can say the holidays have not effected training. Now the weather has not been the best. It has pretty much been cold and windy almost every day for the past two weeks. I believe we had one day where it hit 50 degrees but the rest have been around freezing or less.

Training has been consistently averaging 60-65 miles per week with the two workouts per week. This year has also got of to a good start with 57 miles of running in the first 6 days. My plan is ti be 65-70 miles per week with two workouts per week and a long run every two weeks. My plan is to keep long runs in the 12-14 mile range for now. At this time, I think I am going to focus more on the 5-10K distance this year and try to have my first healthy racing year in almost 5 years. If this year goes well then I will consider moving up in distance. My other goals are too utilize my mountain bike more and get back in the pool and work on swim technique again. I still have a desire to venture back into some sprint distance triathlons.

The last 3 track workouts:
1. 4 x 1600 @ Tempo (5:44) with 2:00 recovery + 4 x 200 @ 37 with 200 jog
2. 2 x (8 x 400) @ 3K pace (78-79 per 400) with 70-75 second recover
3. 7 x 1000 @ Tempo (3:37-38) with 60-70 second recovery

This has been the first time in several years that I have been this consistent with workouts. Next workout is friday, then plan to get a 12 miler over the week. So far this week, 28 miles in 3 days so well on way to goal of 65-70.

Here is to a big 2010 of racing!

Now just have to set schedule.

17 days later!!!

I am bad at this blogging thing. I can't believe it has been 17 days since the last post. The training has been going extremely well since the last post. I have done 4 track workouts and paced my top runner on the women's team in her 3K time-trial. I have definitely learned to be more patient with this comeback and train where I am at and not where I was before the string of bad luck. I am gaining more confidence with each workout. Mileage has been consistent around 65 miles a week.

Some of the workouts:
3 x 800 -600-200 (800'a @ 2:47(84 sec rest) 600 @ 2:00 (80 sec rec) 200's at 37 - 400 jog
3000 Time Trial - pacing top female on team - 10:25 (felt smooth - consistent 84's)
7 x 1000 tempo - 3:35 with 1:00 rec
8 x 800 @ 5K pace w/2:00 rec - 2:45 avg
4 x 800 -600-200 (800'a @ 2:49(84 sec rest) 600 @ 2:01 (80 sec rec) 200's at 35 - 400 jog
800's supposed to be 5K pace/600's 3K pace/ 200's mile pace

I will do better to keep it more up dated. It is winter break so I have more time to work on this and my running.

Happy Holidays

END OF WEEK 1

The first week was a solid week. Great workout early in the week and a solid workout on saturday. I did 8 x 800 @ 10K pace with 2:00 recovery. I averaged 2:49-50. It felt smooth and relaxed. Calves were a little tight from workout on thursday. I ran and easy 9.25 miles today giving me a total of 61 miles for the week. I plan on keeping it about 60-65 through december. 3000 meter time-trial later this week. The middle-distance and distance team reports back to track practice this week.

6 x1000 @ 5K pace - 2:00 recovery

The first workout of the comeback is done and I feel good about it. I did 6 x 1000 @ 5K pace with 2:00 recovery (jogged a slow 200 in that time). I estimated that I might be in 17:15-20 shape at this point so went into workout trying to hit 3:28-29 per 1000. The first was a little slow at 3:32 but I ran that one on feel and did nit check any splits. The next one I made a concerted effort to check a couple splits and it felt smooth and hit 3:27. The next two were in 3:25 and felt better than the 3:27. The last two were in 3:24. Felt much better as the workout was progressing. I know not all days will be this good but it was a great start to this training cycle. It has been a very good week thus far. For the week so far: 34.5 miles.

3 Days in....

Training so far this week has been great with the first track workout coming tomorrow. I have made a more concerted effort to do my dynamic stretches and drills following each run. I have also got back into my medicine ball workout routine that really helped during the summer. It is also good to have a lot of the cross-country runners returning to practice to get ready for the indoor season. They always keep me motivated. I will be running a 3000 meter time trial next week with them as it always motivates them when they can run against me. Now I just need to start doing my strides several times a week. I am even trying to eat better (it must be getting serious now). I will be back to let you know how track session goes. Next race may be December 28th - 5 miler.