Friday - 6 miles getting the legs back under me. Did some plyos, which I'd like to work into my routine in the future.
Sat - 15 long run on the greenbelt. Kinda hammered and legs a bit dead from the plyos yesterday. Very nice run though.
Sun - 5 woof, I guess I was hammering the long run...or the plyos killed me. Or, I'm just in really bad shape. A real death march, well, at least I got on a long run yesterday.
Sunday, December 30, 2007
Sunday, December 16, 2007
Week ending 12/23
Goal: 75 in 9 runs with Welsh's workout-2 miles at 5:20 pace then 6x400 at 70-72 with a minute rest (Nark you in?). I'd like to use the two doubles to basically warm up then do strides and drills. I'm jumping milage since everyone else is gone I'll need a little extra kick in the pants. If I get tired or something acts up I'll scale back, but I'd like to really get out the door this week.
Monday - 10 scratched the workout for three shitty reasons: 1. I didn't get home till 8 pm 2. I couldn't find my watch or the one Nark gave me, 3. I ate almost an entire ginger bread house before heading out to run. I'm a little concerned with all the hard surfaces I'm running on late at night. But other than a little achilies tightness, I felt good, if sleepy tired. Wanted to double tomorrow, but I've got to work early.
Tuesday - 8 - did Welsh's crash fitness workout on the Austin High track. Dodged a lot of yuppies. Didn't feel great, I think from having a really hard week at work and eating too much Chick-fil-a. I ran 10:07 (81 sec first lap) then took probably about a 3 minute rest (too long because I had to take another dump-this one in a baseball dugout). Then 6X400 in 66,68,66,67,69,67 with a minute rest. Never really felt great, but maybe because it was just a pretty hard workout from the gun. But I guess I was doing 2X Mile a few weeks ago.
Wednesday - 9 - Erine's loop with him after work. Didn't feel great, but hopefully the relaxed run will help me recover. Haven't been able to make it up for any doubles.
Sat - 5 shoddy job rabbiting Owen in a BU meet. Went through less than a mile at 4:30. It felt very fast. I've still got some work to do.
Week- not running at Katy's. A break won't kill me, but I'm being pretty lazy.
Monday - 10 scratched the workout for three shitty reasons: 1. I didn't get home till 8 pm 2. I couldn't find my watch or the one Nark gave me, 3. I ate almost an entire ginger bread house before heading out to run. I'm a little concerned with all the hard surfaces I'm running on late at night. But other than a little achilies tightness, I felt good, if sleepy tired. Wanted to double tomorrow, but I've got to work early.
Tuesday - 8 - did Welsh's crash fitness workout on the Austin High track. Dodged a lot of yuppies. Didn't feel great, I think from having a really hard week at work and eating too much Chick-fil-a. I ran 10:07 (81 sec first lap) then took probably about a 3 minute rest (too long because I had to take another dump-this one in a baseball dugout). Then 6X400 in 66,68,66,67,69,67 with a minute rest. Never really felt great, but maybe because it was just a pretty hard workout from the gun. But I guess I was doing 2X Mile a few weeks ago.
Wednesday - 9 - Erine's loop with him after work. Didn't feel great, but hopefully the relaxed run will help me recover. Haven't been able to make it up for any doubles.
Sat - 5 shoddy job rabbiting Owen in a BU meet. Went through less than a mile at 4:30. It felt very fast. I've still got some work to do.
Week- not running at Katy's. A break won't kill me, but I'm being pretty lazy.
Wednesday, December 12, 2007
Week of 12/16
Monday - No running didn't feel great. I'd still like to hit 60 this week.
Tuesday - 9 with Owen. Felt better as the run when on.
Wednesday - 11 by myself. Intentionally got lost. It was the type of run where you charge up the hills saying to yourself "well, hanley is back." Then when you hear sirens, you pick it up because the cops are coming for you, those poor motherfuckers. The knee bothered me on the hills, but the everything else felt good. I think I'll stay flat for the next week or so.
Thursday - 11 team terrible workout. Goal 20 minutes at 5:25 pace then 2 400s under 70. Great night out and Owen showed up for some moral support and a little pacing. After running the first mile in 5:35 I cut it down to 5:10 then settled in around 5:15 pace. I had to do it on the track since it was dark. Not the easy way to do it, but I wasn't wrecked. Ran a lap easy then did 2X400 in 66,65. Really rigged up on the last one, but had a good time going for it. Longer than my previous workouts. Felt a little tired from the harder run yesterday and a real run the day before that. Finished with some barefoot running. My left calf really sore from the time on the track and the faster 400s.
Friday - 6 - wussy run by myself at night. Pretty tired and beat up from the workout yesterday. Everything from the knees down felt pretty tapped out. Went nice and easy.
Saturday - 15 long run with Owen,Dave and a little bit of Rob. Nice and slow 1:50 mostly on the greenbelt. Great to have Dave for a run and feeling ok. Didn't feel too hard which, 7 minute pace notwithstanding, is pretty encouraging. I wasn't too beat up afterwards.
Sun - 8 by myself at night. A few sore points in the lower legs, but overall, not really feeling the effects of yesterday's long run. Focused on keeping it easy.
week -60 miles again though in fewer runs and feeling better.
Tuesday - 9 with Owen. Felt better as the run when on.
Wednesday - 11 by myself. Intentionally got lost. It was the type of run where you charge up the hills saying to yourself "well, hanley is back." Then when you hear sirens, you pick it up because the cops are coming for you, those poor motherfuckers. The knee bothered me on the hills, but the everything else felt good. I think I'll stay flat for the next week or so.
Thursday - 11 team terrible workout. Goal 20 minutes at 5:25 pace then 2 400s under 70. Great night out and Owen showed up for some moral support and a little pacing. After running the first mile in 5:35 I cut it down to 5:10 then settled in around 5:15 pace. I had to do it on the track since it was dark. Not the easy way to do it, but I wasn't wrecked. Ran a lap easy then did 2X400 in 66,65. Really rigged up on the last one, but had a good time going for it. Longer than my previous workouts. Felt a little tired from the harder run yesterday and a real run the day before that. Finished with some barefoot running. My left calf really sore from the time on the track and the faster 400s.
Friday - 6 - wussy run by myself at night. Pretty tired and beat up from the workout yesterday. Everything from the knees down felt pretty tapped out. Went nice and easy.
Saturday - 15 long run with Owen,Dave and a little bit of Rob. Nice and slow 1:50 mostly on the greenbelt. Great to have Dave for a run and feeling ok. Didn't feel too hard which, 7 minute pace notwithstanding, is pretty encouraging. I wasn't too beat up afterwards.
Sun - 8 by myself at night. A few sore points in the lower legs, but overall, not really feeling the effects of yesterday's long run. Focused on keeping it easy.
week -60 miles again though in fewer runs and feeling better.
Monday, December 3, 2007
Week o 12/9
Monday - 6 around IF after work. IT/knee dicey and right achilles pretty sore. I think the achilles is sore from doing calf raises though. Other than those things, my legs felt surprisingly good. I was going to lift after the Pats ran away with the game, but it looks like I'm staying in.
Tue - 9 team terrible workout challenge. Goal 3X1k under 3 minutes with 3 minutes rest. Actual 2:56, 258, 2:57. Felt a lot more anaerobic than the last workout challenge, but mostly in control. 70-73 second pace didn't feel that crazy. Much appreciated timing help from Owen. I just hate worrying about that shit. Again, really fun workout. I got the jitters and everything.
Meanwhile, Mark bent over in the wrong place again. He was counting on shots figuring into the "# of beers conversion." Screwed. Tom's results pending.
Wed - 9 morning run with Owen and Erik since Katy is coming in tonight and because I'd like to start doing morning runs. My legs felt pretty tired from the workout, but the good tired that you're supposed to feel. At this point I'm tempted to try for 65-70 miles instead of holding steady at 60. I'll probably just take Craig Finn's advice though.
Thurs 4 - am run with Owen and Erik. In the hurt tank for this one from the night before. Also, my legs are pretty sore and tired. With the good training I've been doing the last week and a half, I'm surprised that it took this long to catch up to me. I had planned an easy day today anyway.
Also, as a result of working out "too well." I'm "penalized" by a day where I can eat nothing but donuts (which I like to call Tuesday). Tom completed the workout in 258, 259.8, 259.9 and claims his auto timing system got every split exactly on, legit.
Friday - 6 with Owen around campus. Seems like a good loop. I wanted to run further, but I had to work late and we a pong date. Felt good though, which I should after the easy day yesterday.
Sat - 12 Shoal creek to Mopac with Dave. Pretty hot out, pretty hungover and Dave was having a rough go of it. We ran slowly, but I still felt like I had to grind it out
Sun - 14 hot long run with Owen and Joe. A little tired from yesterday. It was one of those runs where you pick it up because you don't feel great. Still, a big jump from my last few long runs. I'm going to need an easy day or two.
Week - 60 with a hard weekend and a good workout. Even though I took a few really easy days, I'm glad that I'm getting in the habit of running every day.
Tue - 9 team terrible workout challenge. Goal 3X1k under 3 minutes with 3 minutes rest. Actual 2:56, 258, 2:57. Felt a lot more anaerobic than the last workout challenge, but mostly in control. 70-73 second pace didn't feel that crazy. Much appreciated timing help from Owen. I just hate worrying about that shit. Again, really fun workout. I got the jitters and everything.
Meanwhile, Mark bent over in the wrong place again. He was counting on shots figuring into the "# of beers conversion." Screwed. Tom's results pending.
Wed - 9 morning run with Owen and Erik since Katy is coming in tonight and because I'd like to start doing morning runs. My legs felt pretty tired from the workout, but the good tired that you're supposed to feel. At this point I'm tempted to try for 65-70 miles instead of holding steady at 60. I'll probably just take Craig Finn's advice though.
Thurs 4 - am run with Owen and Erik. In the hurt tank for this one from the night before. Also, my legs are pretty sore and tired. With the good training I've been doing the last week and a half, I'm surprised that it took this long to catch up to me. I had planned an easy day today anyway.
Also, as a result of working out "too well." I'm "penalized" by a day where I can eat nothing but donuts (which I like to call Tuesday). Tom completed the workout in 258, 259.8, 259.9 and claims his auto timing system got every split exactly on, legit.
Friday - 6 with Owen around campus. Seems like a good loop. I wanted to run further, but I had to work late and we a pong date. Felt good though, which I should after the easy day yesterday.
Sat - 12 Shoal creek to Mopac with Dave. Pretty hot out, pretty hungover and Dave was having a rough go of it. We ran slowly, but I still felt like I had to grind it out
Sun - 14 hot long run with Owen and Joe. A little tired from yesterday. It was one of those runs where you pick it up because you don't feel great. Still, a big jump from my last few long runs. I'm going to need an easy day or two.
Week - 60 with a hard weekend and a good workout. Even though I took a few really easy days, I'm glad that I'm getting in the habit of running every day.
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