Date: 11/11/2009 9:30:00 AM
Type: Easy Run
Distance: 4 mi
Time: 30:00 (7:30 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Comments: I ran from Tenley down to Dupont for a some much needed massage work on my left calf.
Date: 11/11/2009 7:00:00 PM
Workout: Aerobic Capacity Intervals
Course: B-CC Track
Distance: 3 mi
Time: 14:57.00 (4:59 / mi)
Warmup/Cooldown: 5 mi
Shoes: Asics Bandito (04/10/2009)
Intensity: Very Hard
Overall Feeling: Good
Comments: Despite running with GRC since the summer of 2007, I had never made it out to a B-CC Wednesday group workout, until tonight. I met PMurph, Jake M, Dickson, and Karl for 3 x 1600, with 1 lap recovery (3 minutes). The rain and darkness made my HR monitor useless to I just chased after the metronome like Dickson. I ended up running the fastest 3 x 1600 workout of my life.
Splits: 5:00, 4:58, 4:59.
Having a rabbit to chase allowed me to enter a zone of effort I have not gotten into in ages. I was definitely at VO2max or slightly higher but I wasn't straining. Still, it was very intense by the last 1600 and my central governor was begging me to step off the track. I fought off the instinct and finished.
Wednesday, November 11, 2009
Tuesday, November 10, 2009
I miss trails
Date: 11/10/2009 8:50:00 AM
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.7 mi
Time: 30:00 (8:06 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Heart Rate: Average: 122
Date: 11/10/2009 7:00:00 PM
Type: Easy Run
Course: Tysons sport and health
Distance: 7 mi
Time: 55:00 (7:51 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Heart Rate: Average: 121
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.7 mi
Time: 30:00 (8:06 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Heart Rate: Average: 122
Date: 11/10/2009 7:00:00 PM
Type: Easy Run
Course: Tysons sport and health
Distance: 7 mi
Time: 55:00 (7:51 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Heart Rate: Average: 121
Monday, November 9, 2009
Monday Long Run
Date: 11/09/2009 12:25:00 PM
Workout: Long Run
Course: Western Ridge-Rock Creek Park
Distance: 17.75 mi
Time: 2:30:00.00 (8:27 / mi)
Warmup/Cooldown: 0 mi
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Temperature: 61°F to 70°F
Conditions: Sunny & Dry
Intensity: Easy
Overall Feeling: Average
Heart Rate: Average: 132 Max: 164
Comments: After two days of low mileage, I was ready to get the volume back up. The video shoot I had scheduled for Monday fell through, but it worked well because I was able to do my long run early in the week. I did two big loops of the park on the western ridge and valley trail.
Workout: Long Run
Course: Western Ridge-Rock Creek Park
Distance: 17.75 mi
Time: 2:30:00.00 (8:27 / mi)
Warmup/Cooldown: 0 mi
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Temperature: 61°F to 70°F
Conditions: Sunny & Dry
Intensity: Easy
Overall Feeling: Average
Heart Rate: Average: 132 Max: 164
Comments: After two days of low mileage, I was ready to get the volume back up. The video shoot I had scheduled for Monday fell through, but it worked well because I was able to do my long run early in the week. I did two big loops of the park on the western ridge and valley trail.
Lite weekend of running
Date: 11/08/2009 9:30:00 PM
Type: Easy Run
Distance: 3.7 mi
Time: 30:00 (8:06 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Comments: Easy shake out after the drive back from WV. I ran through two of the nearby Civil War forts.
Date: 11/07/2009 8:00:00 AM
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.7 mi
Time: 30:00 (8:06 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Comments: Easy maintenance run before a long drive to WV for a camping trip.
Type: Easy Run
Distance: 3.7 mi
Time: 30:00 (8:06 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Comments: Easy shake out after the drive back from WV. I ran through two of the nearby Civil War forts.
Date: 11/07/2009 8:00:00 AM
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.7 mi
Time: 30:00 (8:06 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Comments: Easy maintenance run before a long drive to WV for a camping trip.
Friday, November 6, 2009
11/06/2009
Date: 11/06/2009 10:10:00 AM
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.7 mi
Time: 30:00 (8:06 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Date: 11/06/2009 5:15:00 PM
Type: Easy Run
Course: NW sport & health treadmill
Distance: 9.4 mi
Time: 1:15:00 (7:58 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Heart Rate: Average: 125
Comments: Left Plantar sore/tight
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.7 mi
Time: 30:00 (8:06 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Date: 11/06/2009 5:15:00 PM
Type: Easy Run
Course: NW sport & health treadmill
Distance: 9.4 mi
Time: 1:15:00 (7:58 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Heart Rate: Average: 125
Comments: Left Plantar sore/tight
Cautious recovery
Date: 11/05/2009 8:55:00 AM
Type: Recovery Run
Course: Friendship Reservoir Loop
Distance: 3.4 mi
Time: 31:00 (9:07 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Bad
Heart Rate: Average: 120
Comments: Super slow recovery run. I was really on the knife's edge between recovery and injury as my left soleus was tight but thankfully not painful.
Date: 11/05/2009 6:55:00 PM
Type: Easy Run
Course: Tysons sport and health
Distance: 6 mi
Time: 55:00 (9:10 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Bad
Heart Rate: Average: 117
Comments: Another super slow recovery run. The left soleus had improved since the morning.
Type: Recovery Run
Course: Friendship Reservoir Loop
Distance: 3.4 mi
Time: 31:00 (9:07 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Bad
Heart Rate: Average: 120
Comments: Super slow recovery run. I was really on the knife's edge between recovery and injury as my left soleus was tight but thankfully not painful.
Date: 11/05/2009 6:55:00 PM
Type: Easy Run
Course: Tysons sport and health
Distance: 6 mi
Time: 55:00 (9:10 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Bad
Heart Rate: Average: 117
Comments: Another super slow recovery run. The left soleus had improved since the morning.
Wednesday, November 4, 2009
Workout of the year
Date: 11/04/2009 8:50:00 AM
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.7 mi
Time: 30:00 (8:06 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Comments: Left soleus a bit tight. I had a massage scheduled for today so I had it worked on after the run.
Date: 11/04/2009 4:25:00 PM
Workout: Aerobic Capacity Intervals
Course: AU Track
Distance: 6 mi
Time: 30:56.00 (5:09 / mi)
Warmup/Cooldown: 2.5 mi
Shoes: Asics Bandito (04/10/2009)
Intensity: Very Hard
Overall Feeling: Good
Comments: This was the best workout I have done this year to date. The plan was 8 x 1200 @ I pace with 3 minute recoveries. I was working with the assumption that my VDOT is 63 so my pace was to be 78secs per 400m (3:54 for 1200)
1: 3:51 90% MHR
2: 3:51 92% MHR
3: 3:53 90% MHR
4: 3:53 Failed to start HR monitor
5: 3:51 91% MHR
6: 3:52 92% MHR
7: 3:50 92% MHR My HS coach ran the middle 400m of this effort with me and as a result, it was my fastest
8: 3:55 91% MHR It was pitch black at this point so I had a hard time seeing splits. My HS team had left the track at this point and the lack of their previous support probably played a factor in my slowing down.
I felt great. The only problem is that my left soleus is very tight afterward. I am still not getting my HR into the proper 98%-100% zone typical of runnning VO2max intervals so next time I run this kind of work out, I will need to run 76sec/400m pace.
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.7 mi
Time: 30:00 (8:06 / mi)
Shoes: Asics DS-Trainer 14 (J) (10/03/2009)
Intensity: Easy
Overall Feeling: Average
Comments: Left soleus a bit tight. I had a massage scheduled for today so I had it worked on after the run.
Date: 11/04/2009 4:25:00 PM
Workout: Aerobic Capacity Intervals
Course: AU Track
Distance: 6 mi
Time: 30:56.00 (5:09 / mi)
Warmup/Cooldown: 2.5 mi
Shoes: Asics Bandito (04/10/2009)
Intensity: Very Hard
Overall Feeling: Good
Comments: This was the best workout I have done this year to date. The plan was 8 x 1200 @ I pace with 3 minute recoveries. I was working with the assumption that my VDOT is 63 so my pace was to be 78secs per 400m (3:54 for 1200)
1: 3:51 90% MHR
2: 3:51 92% MHR
3: 3:53 90% MHR
4: 3:53 Failed to start HR monitor
5: 3:51 91% MHR
6: 3:52 92% MHR
7: 3:50 92% MHR My HS coach ran the middle 400m of this effort with me and as a result, it was my fastest
8: 3:55 91% MHR It was pitch black at this point so I had a hard time seeing splits. My HS team had left the track at this point and the lack of their previous support probably played a factor in my slowing down.
I felt great. The only problem is that my left soleus is very tight afterward. I am still not getting my HR into the proper 98%-100% zone typical of runnning VO2max intervals so next time I run this kind of work out, I will need to run 76sec/400m pace.
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