Sunday, February 28, 2010

Running through a storm

A storm hit western Europe, mainly France, earlier today causing the Netherlands to experience what the news said were hurricane-strength winds. In my opinion, the winds were not even close to hurricane-strength (comparing it with the typhoons I’ve been through in Guam).  However, the winds were definitely strong enough to make it a runner’s worst enemy. 

I ran a route where I would experience most of the headwinds during the first half of the run.  Well, it didn’t matter because it seemed like there was always a headwind.  At one point I was running forward and sideways (if that makes sense) just to stay on my feet and prevent myself from being blown away.  I found out afterwards that the winds were about 30-35mph.  The last 2 miles of the run were at marathon pace (MP).  It was a good long run which capped off the week at 101 miles. 

22 – 28 Feb

Mon: AM – 6M easy; PM – 7M easy
Tues: AM – 5M easy; PM – 11.5M including 10K tempo in 35:23
Wed: AM – 6M easy; PM – 9M easy
Thur: AM – 5M easy; PM – 8M easy
Fri: 13M including 3 x 3K in 10:19, 10:17, & 10:16
Sat: 10M easy
Sun: 21M with last 2 miles at goal MP (5:50 pace)

Weekly Total: 101 miles

Friday, February 26, 2010

3K intervals

I had a successful workout on the track tonight in windy and wet conditions. After a couple miles warm-up and some strides, I tackled the long interval workout of 3 x 3K aiming for a time of 10:15 (3:25/km or 5:30 pace). I ended up running 10:19, 10:17, and 10:16, which I was very satisfied with considering the windy conditions.  The workout put me at 70 miles in 5 days.  An easy 10 tomorrow and 21 on Sunday will wrap up another 100-mile week. 

Thursday, February 25, 2010

Tired legs

The legs have been feeling like bricks with all the mileage in them lately; 97 miles two weeks ago, 100 last week and another 100 by the end of the week.  On Tuesday I did a 10k tempo run on the track.  Despite the fatigue in the legs I managed to put in a good workout with the right effort and pace.  Ran the 10k comfortably in 35:23 averaging 5:42 pace or 3:32/km.  Tomorrow will be a long interval workout of 3 x 3km.  I'm hoping the legs will be up for the task.

Monday, February 22, 2010

15 - 21 Feb

Mon: 12M easy
Tues: Noon - 11M including 8M at 6:00 pace (47:58); PM - 6M easy
Wed: Noon - 9M easy; PM - 5M easy
Thur: Noon - 9M easy; PM - 4M easy
Fri: 13M including 6 x 1K (3:12, 3:14, 3:11, 3:13, 3:12, 3:12)
Sat: 10M easy
Sun: 21M steady with 1 mile (19th) at MP

Weekly Total: 100 miles

Tuesday, February 16, 2010

8-14 Feb

It was a good last week of training despite the less than ideal running conditions (freezing temperatures and lots of snow).  Got in two quality workouts and a steady long run. 

Mon: Noon - 10.5M easy; PM - 4M very easy
Tues: Noon - 11M including 2 x 1K + 1 x 600 + 3 x 800; very cold; PM - 5.5M easy
Wed: 10M easy
Thur: Noon - 10.6M with 5M tempo; PM - 5.4 very easy
Fri: 10M easy
Sat: 10M easy
Sun: 20M steady easy

Weekly Total: 97 miles

Sunday, February 07, 2010

I'm still here

After 3 weeks of vacation and doing a lot of traveling around Europe (Spain, France, Italy) with my girlfriend, I'm now ready to get back into the blogosphere.  Below is the last 4 weeks of training. 

BTW, next big race will be Rotterdam Marathon on 11 April. 

1 - 7 Feb

Mon: DNR; was not able to get in a run because of work.
Tues: Noon - 10M including 8 x 2' hard w/ 1' easy; PM - 6.2M very easy
Wed: Noon - 10M easy; PM - 6.2M very easy
Thur: Noon - 10M including 2 x 2M at tempo pace w/ 5' easy in between; PM - 6.2M very easy
Fri: 10M easy; core
Sat: 10M easy w/ 5 strides
Sun: 20.1M including 2 x 2M @ MP (11:44, 11:38) an hour into the run

Weekly Total: 88.7 miles


25 - 31 Jan

Mon: AM - 6.2M easy; PM - 6.1M easy
Tues: AM - 13.1M including fartlek (4 x 4' + 3 x 3' + 2 x 2' + 1 x 1' w/ -1' easy for rec); PM - 4.2M very easy
Wed: 10.2M easy
Thur: ~10+M very easy; running to different sites in Rome, Italy
Fri: ~8+M very easy; Day 2 of running around Rome
Sat: 9.2M easy
Sun: 14M steady

Weekly Total: 81 miles


18 - 24 Jan
Mon: Stopped after a 1/2 mile; bad cramp and tightness in right calf
Tues: DNR; giving the right calf a little more recovery
Wed: 11.7M with the last 8 miles steady around 6:20-:30 pace
Thur: AM - 10M easy; PM - 7M easy
Fri: AM - 7.1M including 10 x 1' hard/easy; PM - 9M easy
Sat: 5M easy; road trip to Paris
Sun: 14M easy
Weekly Total: 64+ miles

11 - 17 Jan
Mon: 9M easy
Tues: AM - 4.5M easy; PM - 7M easy;  lots of snow
Wed: 6.2M easy
Thur: 10.6M including fartlek of 5-4-3-2-1 w/ -1' easy
Fri: 16.2M easy w/ 2 miles at 6:10 pace
Sat: 11M easy
Sun: DNR; travel to Spain
Weekly Total: 64.5 miles