sirrunsalot
The diary of a Runner's quest towards the Beijing Olympics!
2 Entries for the price of 1
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transition
transition G'day and thanks for coming back. I clearly haven't updated this puppy for the past two weeks or so. There hasn't been anything TOO drastic in the past two weeks. We have shifted gears a bit from the tempos and 2 mile repeats, to the more anaerobic training.
I guess the big thing is that the last two weeks have been somewhat up and down as far as overall energy. Lorraine (my coach) & Harlan surmised that it might be the training catching up, and that I needed a down week or a day off (which I took this past Friday and also today- Sunday, due to being a little sick).
Despite the lethargic feelings here and there, the training has still gone off rather well (despite some less than ideal conditions at times). Below I've posted my last two weeks of training, enjoy....
Week (#34) January 27h - February 2nd
Sunday: Distance: 20.00 miles @ 3:15PM, Pace: 5:49 Run Duration: 1h56mins
Monday: (@ Rally Gym) Distance: 11.5 miles on Treadmill @ 6:15PM Pace: 6:10 Run Duration: 71mins
Tuesday: AM: 40 mins @ 8:20 AM, PM: Workout @ North Boulder. 3Mile Tempo. Very Hilly 1st 2,000m meters, then down hill and flat, with Lorraine following & giving splits in car. Avg pace = 5:07. Distance: 12 miles total for day
Wednesday: Distance: 13.0 miles @ 2:30PM (Snowed, so Indoors on Treadmill @ Rally Gym), Pace: 6:10
Thursday: Distance: 11miles @ 8:00AM ( -6 degrees w/ wind chill), Distance: 10 miles @ 6:15PM on Treadmill @ Rally Gym. Pace: 6:15 @ 2.5% incline.
Friday: Distance: 13 miles @ 4PM, Pace: 6:13, Run Duration: 82mins
Saturday: Distance: 9.5 miles @ 10:30AM P.M: Workout @ Eldorado Springs. 2 x 2 miles. Undulating road with Lorraine following & giving splits in car. Avg pace = 4:54. Distance: 18.50 miles total for day
Week's Total Mileage: 113.00 (avg: 16.14 miles per day)
===========================================================================
Week (#35) February 3rd - 9th - Transition to Anaerobic Phase
Sunday: Distance: 7.00 miles @ 12:45PM, Pace: 6:26 Run Duration: 45mins. Cut run short due to feeling tired and lethargic.
Monday: (SNOWED ALL DAY) Distance: 13 miles Treadmill @ 10:00AM @ Rally Gym
Tuesday: Workout @ Rally Gym (due 2 snow). 5 x Mile on Treadmill Rest = 3.5 mins (running).
SPLITS: 5:05, 5:00, 4:55, 4:55 & 4: 36. Heart Rate: 168 - 177bpm (beats per minute). Distance: 14 miles total for day
Wednesday: Distance: 17.0 miles @ 5:00PM @ Rally Gym(footing outside still a bit dodgy), Pace: 6:28, Run Duration: 1h50mins
Thursday: Distance: 9 miles @ 8:05 AM, Distance: 9 miles @ 6:15PM on Treadmill @ Rally Gym. Pace: 6:40
Friday: DNR (Did Not Run). Took day off due to feeling a bit run down/tired.
Saturday: Distance: 11 miles @ 10AM (up to 55 mph wind gust) @ the Boulder Resevoir w/ Austin Baille.
P.M: Workout @ Fairview High School Track: 12 x 400m ( 400m jog rest) with Lorraine supervising, and joining me on some of my recovery 400m jogs. (VERY windy) Avg pace = 65.75 sec. Range = 67 sec for slowest & 60.1 for last one (Although I think it was sub 60sec. LORRAINE! ;-) Distance: 21 miles total for day
Week's Total Mileage: 90.00 (avg: 12.86 miles per day)
So there you have it. Overall two good weeks, with the transitioning of workouts in there as well. The past 10 days I had been feeling up and down w/ my mood and energy levels, which was pretty evident by Sunday's 45 mins long run. We've been very careful to push the envelope since October, while not going too far over the deep end.
My coach: Lorraine, will be leaving tomorrow for a 2 week trip to New Zealand. We're very excited for her, as she's being inducted into the New Zealand Sports Hall of Fame!! Her book is also selling really well down there. Harlan (her husband, basically assistant coach) will be supervising my workouts while she's away. I'm looking forward to getting out there and doing Tuesday's workout OUTSIDE, as the weather is supposed to be more favorable.
That's all for now. The Olympics (as of this past Friday) are 6 months away!! I look fwd to completing all these phases and getting some races under my belt, so I can get a better idea of where I stand.
Peace & Love
I guess the big thing is that the last two weeks have been somewhat up and down as far as overall energy. Lorraine (my coach) & Harlan surmised that it might be the training catching up, and that I needed a down week or a day off (which I took this past Friday and also today- Sunday, due to being a little sick).
Despite the lethargic feelings here and there, the training has still gone off rather well (despite some less than ideal conditions at times). Below I've posted my last two weeks of training, enjoy....
Week (#34) January 27h - February 2nd
Sunday: Distance: 20.00 miles @ 3:15PM, Pace: 5:49 Run Duration: 1h56mins
Monday: (@ Rally Gym) Distance: 11.5 miles on Treadmill @ 6:15PM Pace: 6:10 Run Duration: 71mins
Tuesday: AM: 40 mins @ 8:20 AM, PM: Workout @ North Boulder. 3Mile Tempo. Very Hilly 1st 2,000m meters, then down hill and flat, with Lorraine following & giving splits in car. Avg pace = 5:07. Distance: 12 miles total for day
Wednesday: Distance: 13.0 miles @ 2:30PM (Snowed, so Indoors on Treadmill @ Rally Gym), Pace: 6:10
Thursday: Distance: 11miles @ 8:00AM ( -6 degrees w/ wind chill), Distance: 10 miles @ 6:15PM on Treadmill @ Rally Gym. Pace: 6:15 @ 2.5% incline.
Friday: Distance: 13 miles @ 4PM, Pace: 6:13, Run Duration: 82mins
Saturday: Distance: 9.5 miles @ 10:30AM P.M: Workout @ Eldorado Springs. 2 x 2 miles. Undulating road with Lorraine following & giving splits in car. Avg pace = 4:54. Distance: 18.50 miles total for day
Week's Total Mileage: 113.00 (avg: 16.14 miles per day)
===========================================================================
Week (#35) February 3rd - 9th - Transition to Anaerobic Phase
Sunday: Distance: 7.00 miles @ 12:45PM, Pace: 6:26 Run Duration: 45mins. Cut run short due to feeling tired and lethargic.
Monday: (SNOWED ALL DAY) Distance: 13 miles Treadmill @ 10:00AM @ Rally Gym
Tuesday: Workout @ Rally Gym (due 2 snow). 5 x Mile on Treadmill Rest = 3.5 mins (running).
SPLITS: 5:05, 5:00, 4:55, 4:55 & 4: 36. Heart Rate: 168 - 177bpm (beats per minute). Distance: 14 miles total for day
Wednesday: Distance: 17.0 miles @ 5:00PM @ Rally Gym(footing outside still a bit dodgy), Pace: 6:28, Run Duration: 1h50mins
Thursday: Distance: 9 miles @ 8:05 AM, Distance: 9 miles @ 6:15PM on Treadmill @ Rally Gym. Pace: 6:40
Friday: DNR (Did Not Run). Took day off due to feeling a bit run down/tired.
Saturday: Distance: 11 miles @ 10AM (up to 55 mph wind gust) @ the Boulder Resevoir w/ Austin Baille.
P.M: Workout @ Fairview High School Track: 12 x 400m ( 400m jog rest) with Lorraine supervising, and joining me on some of my recovery 400m jogs. (VERY windy) Avg pace = 65.75 sec. Range = 67 sec for slowest & 60.1 for last one (Although I think it was sub 60sec. LORRAINE! ;-) Distance: 21 miles total for day
Week's Total Mileage: 90.00 (avg: 12.86 miles per day)
So there you have it. Overall two good weeks, with the transitioning of workouts in there as well. The past 10 days I had been feeling up and down w/ my mood and energy levels, which was pretty evident by Sunday's 45 mins long run. We've been very careful to push the envelope since October, while not going too far over the deep end.
My coach: Lorraine, will be leaving tomorrow for a 2 week trip to New Zealand. We're very excited for her, as she's being inducted into the New Zealand Sports Hall of Fame!! Her book is also selling really well down there. Harlan (her husband, basically assistant coach) will be supervising my workouts while she's away. I'm looking forward to getting out there and doing Tuesday's workout OUTSIDE, as the weather is supposed to be more favorable.
That's all for now. The Olympics (as of this past Friday) are 6 months away!! I look fwd to completing all these phases and getting some races under my belt, so I can get a better idea of where I stand.
Peace & Love
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