Monday, 6/19 - 4.5mi w/Hill Circuit. Lake St. Loop @ aprx 7:20/mi. Hill circuit @ Matthews Park. (Hill Circuit: 10 PU, 3 x alternating lunges & bounds. Abs after lunges--SU&CF/F. Plank & Supermans/L. Plank & R. Plank. Burpees after bounds.)
Tuesday, 6/20 - 7.5mi (~52:00, ~6:55/mi). Track Tuesday @ Washburn. ~2.25mi WU, 8x400m w/400m jog R, 1x800m (w/Crew), 1x400m (w/Lia & Hanna), ~1mi CD. 78, 77, 78, 77, 78, 77, 78, 77, [3:11], [86]. Legs tired after three, but held it together better than I expected. 2.5s slower avg compared to 4/1 at close to peak spring fitness. This was two days after Eaux Claires and also hotter. Sylvan Esso Planks. (aprx VDOT: 57.5)
Wednesday, June 21, 2017
Sunday, June 18, 2017
Everybody put their foot down
Oh right. This training thing.
I'll try to reconstruct the past few months at some point here. For now, a note to mark the eve of a 15 week TCM training program. The goal is to train as hard as I have since Philly 2009, and to run as fast as I have since 2004. PRs in the 1/2 and the full. Here's where I'm starting:
March 18th - LAKE JO 4MI in 22:50 (5:42/mi). 3rd place. Solid.
April 15th - HOT CHOCOLATE 15K (5:59/mi). 6th place. Poor pacing after a 5:23 first mile. Held on through ~10K. Fell off up the hill under 35W. Surprised by speed. No upper body strength. VDot aprx: 59.
May 19th - FARGO 1/2M in 1:19:55 (6:05/mi). 18th place. First 6mi at ~5:55/mi felt very smooth. 10mi at 6min pace felt like all I could muster. Had to dial back for the last three miles but held ~6:25s to finish under 1:20. Not surprising given very low training volume since HC15K.
Training Goals:
CROSS-TRAIN: Bike to work a few times each week, and play tennis once or twice.
P90X CIRCUITS: My legs could probably run 26.2mi. Right now, the rest of me definitely can't.
RECOVERY: Especially good sleeping & eating & hydrating.
TRAILS: Every-other Long Run, and once every weekend.
Benchmark Races:
June 23rd - RUN FOR THE ROSES 5K - Ran it in 2004 before my first TCM. May as well see what I've got while it's still my neighborhood race.
July 29th - URBAN WILDLAND 1/2M - Ran it in 2004 on a whim at the end of a long training week. Won it and set what remains my PR (1:13:08).
August 6th - MDRA 15K - I want to race for TCTC at least once this summer. Probably the best chance.
GOAL RACES:
September 10th - City of Lakes 1/2M - Raced once as the 1/2M in 2014 (1:18:xx). Raced 2-3x as a 25K.
October 1st - Twin Cities Marathon - Raced twice in 2004 (2:37:45) and 2014 (2:53:xx).
I'll try to reconstruct the past few months at some point here. For now, a note to mark the eve of a 15 week TCM training program. The goal is to train as hard as I have since Philly 2009, and to run as fast as I have since 2004. PRs in the 1/2 and the full. Here's where I'm starting:
March 18th - LAKE JO 4MI in 22:50 (5:42/mi). 3rd place. Solid.
April 15th - HOT CHOCOLATE 15K (5:59/mi). 6th place. Poor pacing after a 5:23 first mile. Held on through ~10K. Fell off up the hill under 35W. Surprised by speed. No upper body strength. VDot aprx: 59.
May 19th - FARGO 1/2M in 1:19:55 (6:05/mi). 18th place. First 6mi at ~5:55/mi felt very smooth. 10mi at 6min pace felt like all I could muster. Had to dial back for the last three miles but held ~6:25s to finish under 1:20. Not surprising given very low training volume since HC15K.
Training Goals:
CROSS-TRAIN: Bike to work a few times each week, and play tennis once or twice.
P90X CIRCUITS: My legs could probably run 26.2mi. Right now, the rest of me definitely can't.
RECOVERY: Especially good sleeping & eating & hydrating.
TRAILS: Every-other Long Run, and once every weekend.
Benchmark Races:
June 23rd - RUN FOR THE ROSES 5K - Ran it in 2004 before my first TCM. May as well see what I've got while it's still my neighborhood race.
July 29th - URBAN WILDLAND 1/2M - Ran it in 2004 on a whim at the end of a long training week. Won it and set what remains my PR (1:13:08).
August 6th - MDRA 15K - I want to race for TCTC at least once this summer. Probably the best chance.
GOAL RACES:
September 10th - City of Lakes 1/2M - Raced once as the 1/2M in 2014 (1:18:xx). Raced 2-3x as a 25K.
October 1st - Twin Cities Marathon - Raced twice in 2004 (2:37:45) and 2014 (2:53:xx).
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