Saturday, May 30, 2015

progression 5/30/15

12mi / 87:29 (7:17.4 avg) with steady increase
3 / 23:18 (7:46)
6 / 22:12 (7:24)
9 / 21:19 (7:06.3)
12 / 20:40 (6:53.3)

Stayed up last night watching the Rangers elimination game so I got a late start and the running conditions were miserable. Sweated out four pounds over those twelve miles. Ahh, summer.

Wednesday, May 27, 2015

maintenance 5/27/15

Morning cruise around the Pole: 7mi / 52:24. By 8 AM it was already quite warm and humid.

Monday, May 25, 2015

tempo 5/25/15

15 min warm-up + 5.4K tempo / 20:27

Saturday, May 23, 2015

progression 5/23/15

73:00 easy + 8K brisk / 31:53

Thursday, May 21, 2015

hills 5/21/15

45 min with 5 x 2 min hill repeats

Monday, May 18, 2015

intervals 5/18/15

16 min warm-up + 5 x 1000 with 400 recovery /
3:29.6 (2:12)
3:28.4 (2:14)
3:29.3 (2:15)
3:28.9 (2:22)
3:28.6 (done)
According to the "leave something in the tank" rule, I should have stopped at four. Pace felt good though - was aiming for 3:30.

Sunday, May 17, 2015

progression 5/16/15

78:30 easy + 5K / 19:50
weight check -- 157 lbs

Thursday, May 14, 2015

tempo 5/14/15

14 min warm-up + 5.6K tempo / 21:23 (6:09 pace)

Monday, May 11, 2015

race pace 400s 5/11/15

A new experiment for me: 400s at target 5K pace with moderate recovery. I've always done 400s just below my current mile pace (i.e., two seconds slower) with full recovery. But it's been 2.5 years since I've run a legitimate 5K so I thought this would be a good time to reacquaint myself with the unique torture of that distance. I hope to be in 17:30 shape for the July 4th 5K, so 84s. I'm also doing the Village Fair 5K in June but have zero expectations for that race.

splits (rest)
84.2 (77)
85.1 (77)
83.5 (79)
82.7 (78)
85.0 (78)
83.6 (76)
84.0 (80)
83.4 (2:00 - took extra time here to towel off and have some water. I was already thoroughly drenched.)
83.7 (76)
82.6 (81)
83.0 (83)
82.9 (79)
82.2 (83)
81.4 (done)

83.4 overall average: Pretty close, but lots of trouble feeling out the right pace, which comes as no surprise. Summer is here with a vengeance - the "thoroughly drenched" remark isn't hyperbole.

Saturday, May 9, 2015

progression 5/9/15

78:17 relaxed pace on the town forest trails (~ 10mi) followed by 3mi on the HS track. Unfortunately I got a late start and the track team was out doing intervals by the time I finished my easy portion. The coach was okay with me being there, it just meant ceding lane one whenever I heard footsteps. At this stage, I am happy to oblige.

Mile splits for the progression -- 6:24, 6:15, 6:07. Pretty tired after this; time for a long nap.

Thursday, May 7, 2015

repeats 5/7/15

Went back to the old standard today: 15 min warm-up + 12 x 200 w/full recovery + 10 min cool-down.
splits --
36.3, 37.5, 36.9,
37.2, 36.6, 36.2,
36.2, 36.4, 36.4,
36.0, 35.8, 35.4
 (36.4 average)
Love it. Everything about it. Even though the average split is seven seconds slower than my glory days, I still love it.

Wednesday, May 6, 2015

tempo 5/4/15

13 min warm-up + 5.2K tempo / 20:10

Saturday, May 2, 2015

LSD 5/2/15

12mi easy
total for week: 42mi

Friday, May 1, 2015

hills 4/30/15

53 min with 5 x 2 min hill repeats