I could feel it coming on yesterday when we ran, but today it’s official — Summer is here. 80s and stifling.
Consequently, Donnie and I waited until 7 to get out the door, and then picked a run that hit several water-fountains along the way. Rivanna to turf fields to the Cage and back home. Continue reading »
Second session today was a speedier run. I wore Piranhas and focused on mechanics.
2.5 miles to UVA turf fields
drills, jumps, skips, bounds
med ball routine
2.5 miles home
Whew, looking at that it looks like I did a lot. But the whole session didn’t take much more than an hour. Hopefully this is all working towards better efficiency at 55second pace.
Those of you who have RSS feeds to this site, I apologize for the bombardment of entries. I’m still trying to figure out the best way to post and view my training.
This afternoon I finally feel back to normal. 72 hours of soreness after doing some good squats… I definitely have a weakness.
The pace of my run was pretty quick. I think I stayed under 6:00 effort for most of it. Form felt really good too. I just need some more flexibility…
I was a little worried yesterday about how my body would react to 800 speed. Of course I thought it was going to more like 54s than 56s but regardless, I was feeling quite chipper heading out the door this afternoon. I cruised around the Rivanna for 8 miles before ending at “the cage”. There I did my hurdle drills and tried to get my hips up with some high knee action. Then, on the way back home I spontaneously came up with the coming week’s plan:
Feeling good at the 9 mile mark so let’s turn today into a long run. Saturday – easy double, be sure to do some core. Sunday – light and speedy workout. 3 days to rest up for what’s turning into a big road mile on Thurs in Minnesota. Continue reading »
Its been over 3 months since I really felt I had a good workout. A workout that breaks new ground and I come out of feeling excited. Today was good. The workout was 6x800m in around 2:12 with 2min RIB where one of the 200s was fast (30s). In reality it became a little more complicated with the first 800 being warmup 2:20 and no fast 200. We also had a 3min rest after the third 800. Here’s how it went down:
1.25 mile warmup. Put on the Piranhas. Stomach a little bubbly, burping like whoa.
800s went in order:
[35,34,36,34] = (2:19)
[34,34,30,34] = (2:12)
[33,33,30,34] = (2:10)
[32.5,29.5,33,34] = (2:09)
[32,29,33,33] = (2:07)
[33,34,33,28] = (2:08)
Jogged a couple laps and did 2×150 afterward.
1.25 mile barefoot cooldown.
Also saw Jay on the streets of Monte Vista today. He gave me a couple quick suggestions on how to keep my feet under me without applying breaking forces. I’m pumped and just decided I think I’m going to hit the USA Road Mile champs in Minnesota. Was on the fence this morning.
WTF is this?
This is my little space in which to play. I ramble about what it's like to...
· Run a 3:57 Mile | 3:39 1500m.
· Build sweet websites.
· Live in
Santa Cruz, CA
· be convicted of grammar crimes.
If you're intrigued...
This is what to expect.