Hello Readers,
The 2011 outdoor season is starting to get into full swing. Our team headed down to Canton, Missouri for the Cansippi Relays on Thursday. I hopped into an 800m in addition to the mile to get the legs turning over a bit quicker and to use it as some under distance speed work. Besides the meet Thursday, I had quality workout days on Monday and Saturday.
Log:
Sunday - 11 miles easy around Spring Lake. Mostly on grass and trails. No time and with GPS off. Felt better than expected considering afterprom last night. Still cut it a bit short and stayed at a VERY comfortable effort. Last 10 minutes or so barefoot
Monday - Workout in Monmouth due to us having a little meet there. 3.11 mile warmup with Gatlin Marlow from Monmouth-Roseville to Monmouth college, strides; 6x800m intended to be run on Monmouth College track, but right when I was getting ready to start the workout the whole MC track team came out for their workout and was using basically the whole track. So I used my watch to measure an improv 800m route on the sidewalk with sharp 90 degree turns and hills. Originally wanted to run 2:26s on the track(right at 3200m effort), but with the route change it slowed things drastically. I worked from mid 2:30s on the first few down to 2:28 on the last one. Gauging by my effort, I'm sure these were run at the right pace. I used about 2min recovery with a bit of jog in between; 2 miles easy to MC soccer fields (getting turned around on the way there); 8x80m barefoot strides; 3.61 mile cooldown back to the high school, getting somewhat lost again. (Tot. 12mi, way more than I had planned)
Tuesday - 8 miles easy in 54:57
Wednesday - 6.11 miles easy in 40:10 (6:35/mi); 6x200m progression w/ jog back recovery: 35.96, 35.5, 34.32, 34.83, 33.59, 33.67 (Last 2 wearing victories, trying to break them in some) Tot. 7.1mi
Thursday - AM: 10min shakeout before school. Muscles pretty stiff, but feeling good (1.4 miles)
PM: Cansippi Relays in Canton, MO - Various warmup totaling 4.2 miles; Race 1600m wanting to cruise to 4:40 as comfortable as possible, ran right at 4:40 which got me the win by quite a bit; Half mile easy after 1600m; Half mile warmup and strides, 800m in 2:06.3 (2nd); 2.5mi cooldown with most of it barefoot. The 800m was a 4 second PR, and for someone who has absolutely no speed, I was pretty happy with it.
Friday - 8 miles easy in 56:40 (7:05/mi) on Barn School Road. The weather got really bad really fast midway through my run. I was still quite aways from my car, this road is 8 miles from town, and there is an about one house per mile on this road. I was mainly concerned with the lightning, but the clouds were making weird formations as well. Somehow, right as it began to hail and get even nastier, I see my dad who came out to get me. It was quite the experience, but I'm happy he came and got me. Later I found out there was a tornado spotted about 10 miles east of there. I finished the rest of my run in town when I got home.
Saturday - 3 mile warmup in 19:20 (6:27/mi), strides, 25 minute *Wind Aided Tempo Run covering 4.45mi (5:37/mi), splits: 1-5:43, 2-5:40, 3-5:34, 4-5:31, 4.45-2:31; 2.5 mile cooldown in 17:39 (7:04/mi) (Tot. 10mi)
Total: 66.5 miles. Good core/general strength workouts every day but Sunday
I'm pretty pleased with this week's training as a whole. I'm still keeping the mileage up, but the intensity has been increasing quite a bit, which makes the overall training load that much tougher. I'm trying to balance the hard days with the recovery days, but still am probably in a pretty high state of fatigue overall.
This next week we'll have a home meet on Monday where I'll just run the mile and do a workout after. I'm wanting to cruise to a 4:40 again and get in a specific 3200m pace workout after. The plan is to go for a fast 3200 on Thursday in a meet in Rushville (weather permitting). Like I said, the mileage is staying up there, as I don't respond to dropping the mileage that much, especially not this early. I'm trying to get in a solid tempo run weekly and not get too far away from that stimulus either. The week after next, I'll be trying to go for a fast 1600m at the Fulton County Invitational, as there will be some good competition there.
Thanks for reading
-John
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