Alright so it was a nice day here in Astoria which is nice but the bad thing is that it brings out all the people to the track.Now all these people just happen to be WALKERS and they insist on using lane one two and three walking side by side. Now perhaps it is my fault for not stopping to educate them about track etiquette but a sane person should realize when somebody is blowing by you at 5-6 minute mile pace and has to jump in the infield to do so then perhaps you should move a lane over.
Now for the work out 1.5 wu drills and stretches
2mile tempo - 11:29 5:46, 5:43 felt good and really in control.
took about a 6min rest and put on my spikes.
800meters at Mile race pace - 2:17 68.5, 68.5 Felt good, pretty much even splits except for the first 200. On both laps I had to dodge people in all the lanes which defiantly slowed me down a bit.
4mins rest
3x200meters with a 200 jog between
35, basically had to slow down to a jog as kids were running across the track
32
30
1.5 mile jog cool down stretched and Iced at home.
Overall a solid workout and I think it puts me in about 4:34 mile/4:14 1500 shape or so in a race like situation. I guess we will find out next week when I run the 1500 in Mcminnville.
Thursday, February 23, 2012
Monday, February 20, 2012
400s in the Rain
A nice solid workout on prez day to start off the week.
10min wu down to the track from my house carrying my xc spikes.
Stretched and chatted with a local who was jogging around
first 4 with 2 mins rest in between
75,70,70,69
walk/ jogged a lap real slow for 4 mins rest
next 4 with only 1 min rest in between
71,69,68,69 the last 2 were a little tough but I could of done an other set of 4 if I had to and I probably will in the next month.
It felt nice to be starting laps while I was still in a bit of oxygen debt from the previous one. I miss that, havent done a workout like that in a while.
mile jog back home. then physical therapy.
I will do a 20 min shake out run and some stretching later tonight with the puppy.
10min wu down to the track from my house carrying my xc spikes.
Stretched and chatted with a local who was jogging around
first 4 with 2 mins rest in between
75,70,70,69
walk/ jogged a lap real slow for 4 mins rest
next 4 with only 1 min rest in between
71,69,68,69 the last 2 were a little tough but I could of done an other set of 4 if I had to and I probably will in the next month.
It felt nice to be starting laps while I was still in a bit of oxygen debt from the previous one. I miss that, havent done a workout like that in a while.
mile jog back home. then physical therapy.
I will do a 20 min shake out run and some stretching later tonight with the puppy.
Sunday, February 19, 2012
This Week in Training ending 2-19
Okeey Dokeeeeeeey. A nice little training week hitting about 39miles feeling good and strong. The only day I was not feeling too hot was Thursday doing some mile repeats after a long day at work, but still hit the times I was aiming for.
m. Mile wu 3.5 steady@ 6:30 pace while Erin was doing 800 reps then hit the track for an 800 in 2:31 2x400 in 70s then threw on some spikes and busted out a 29 and 27 200s .5
t. 30mins pool running and a little bit of swimming thrown in there as well
w. 20mins bike and core during lunch then 4miles later that night @ 7:15 pace -did this at 10pm since I didnt get off work till 9
t. 3 miles and core during lunch pm 10 min wu 3x1600 5:23 5:18 (76 first lap too fast) 5:19 5mins rest then 5x100 meters with a couple 13xx in there. 10 min cd
f 4miles on airport trail 29 mins
s. 8miles in 56:20 on riverwalk, crazy windy out ! 3miles later on a quick pace in 18:40
s. 5miles 36mins on airport trail nice and easy.
Let's see tomorrow I think I will hit up the track for some easy 400s at 3k pace
and thursday will be a 4mile tempo
saturday something longish
m. Mile wu 3.5 steady@ 6:30 pace while Erin was doing 800 reps then hit the track for an 800 in 2:31 2x400 in 70s then threw on some spikes and busted out a 29 and 27 200s .5
t. 30mins pool running and a little bit of swimming thrown in there as well
w. 20mins bike and core during lunch then 4miles later that night @ 7:15 pace -did this at 10pm since I didnt get off work till 9
t. 3 miles and core during lunch pm 10 min wu 3x1600 5:23 5:18 (76 first lap too fast) 5:19 5mins rest then 5x100 meters with a couple 13xx in there. 10 min cd
f 4miles on airport trail 29 mins
s. 8miles in 56:20 on riverwalk, crazy windy out ! 3miles later on a quick pace in 18:40
s. 5miles 36mins on airport trail nice and easy.
Let's see tomorrow I think I will hit up the track for some easy 400s at 3k pace
and thursday will be a 4mile tempo
saturday something longish
Monday, February 13, 2012
Its a case of the Mondays
Today's run was a a mile wu then 3.5 miles steady@ about 6:40 pace, pacing Erin during her 800 intervals then I hit the track for some faster stuff.
800- 2:31
2mins rest
400 70 2mins
400 70
changed into my spikes and busted out a 29 and 27.low 200
.5 cool down stretched at home. Can't wait to run some 1500 and 800s!
March 3rd Ill be doing both at Linfield college. I think I should be ready for a 4:15 and 2:05 800 maybe 2 flat if I recover well from the 15
800- 2:31
2mins rest
400 70 2mins
400 70
changed into my spikes and busted out a 29 and 27.low 200
.5 cool down stretched at home. Can't wait to run some 1500 and 800s!
March 3rd Ill be doing both at Linfield college. I think I should be ready for a 4:15 and 2:05 800 maybe 2 flat if I recover well from the 15
Sunday, February 12, 2012
Heart and Sole 5k. First Race of the year!
Well first off being a huge track fan today was a great day for American distance running.
Here are the top 6 performances of the day.
#1. Galen Rupp 8:09.72 American Indoor Record 2miles at the USATF Classic. He just got under Benards Lagat record of 8:10, most of the race he was completely by himself. Most people did not think he had the speed to within 5 seconds of the record, so a nice surprise.
#2 Matt Centrowitz professional debut in the mile at the Millrose games in 3:53.92 making it look easy for the win and showing that his bronze medal at worlds was no fluke.
#3 Benard Lagat American indoor record for the 5000m in 13:07. It was kind of expected. I like the guy and he is a great runner and great sportsman but it is hard to get real excited about a Kenyan American breaking American records.
#4 Miles Batty of BYU College Record in the Mile right behind Centro in 3:54 and change.
#5. Lawi Lalang College record in 5000, right behind Lagat, he is Kenyan though.
#6 Edward Cheserek 13:57 for a high school national record. Kenyan though as well
Hon. Mention Chris Derrick 13:19 5000, Russell Brown 3:54.08 mile, Sara Hall Xc nationals win over Molly Huddle, Jenny Simpson win in the 1500 at Millrose.
Now for my race.
I got in a nice warm up and did some stretches and stride outs. My back a little tight though which I think contributed to a little side cramping in the final 800 but did not slow me down at all.
Its a nice small, no frills race on a fun but kind of slow course on a gravel trail with a lot of turns and zig zags going up and under small bridges around the only nice area in Longview, Lake Sacajawea.
This is the only race I have ever run that has kilometer markers instead of mile marker which is kind of cool but I think some of them might be a little might be a little off based on my splits of : 3:14,6:48(3:34) 10:09 (3:21) 13:58(3:49) 17:18 (3:20)
The race went out nicely as I got to follow(for like 100meters) an Olympic bronze medalist in wheelchair racing, Craig Blanchette, who's autograph I got after the race. I was happy hitting the 1k in 3:14 and hoping I would not be paying later on for that. I just focused the next 2 k on staying relaxed and keeping my form good and hitting the 3k in 10:09 which was 4 seconds faster than last year made me happy but I knew that 4th K was slow and perhaps long since it has a couple little hills and a zig zag section. I was breathing hard in the last 800 but I was trying to focus on form and keeping a good stride and finished strong in 17:18 on my watch. I think the person at the finish line did not know where the finish line was though and got me at 17:21 when I went into the little shoot area, either way, faster then last year and I have not done as much mileage since my knee injury. Once I can bump my longer runs into the 10-12 mile area I should be feeling good in that last 800.
I hung around for a little bit cooling down, chit chatting, and cheering on the other runners, drove home and got in an other 3miles later on with the pup.
Here are the top 6 performances of the day.
#1. Galen Rupp 8:09.72 American Indoor Record 2miles at the USATF Classic. He just got under Benards Lagat record of 8:10, most of the race he was completely by himself. Most people did not think he had the speed to within 5 seconds of the record, so a nice surprise.
#2 Matt Centrowitz professional debut in the mile at the Millrose games in 3:53.92 making it look easy for the win and showing that his bronze medal at worlds was no fluke.
#3 Benard Lagat American indoor record for the 5000m in 13:07. It was kind of expected. I like the guy and he is a great runner and great sportsman but it is hard to get real excited about a Kenyan American breaking American records.
#4 Miles Batty of BYU College Record in the Mile right behind Centro in 3:54 and change.
#5. Lawi Lalang College record in 5000, right behind Lagat, he is Kenyan though.
#6 Edward Cheserek 13:57 for a high school national record. Kenyan though as well
Hon. Mention Chris Derrick 13:19 5000, Russell Brown 3:54.08 mile, Sara Hall Xc nationals win over Molly Huddle, Jenny Simpson win in the 1500 at Millrose.
Now for my race.
I got in a nice warm up and did some stretches and stride outs. My back a little tight though which I think contributed to a little side cramping in the final 800 but did not slow me down at all.
Its a nice small, no frills race on a fun but kind of slow course on a gravel trail with a lot of turns and zig zags going up and under small bridges around the only nice area in Longview, Lake Sacajawea.
This is the only race I have ever run that has kilometer markers instead of mile marker which is kind of cool but I think some of them might be a little might be a little off based on my splits of : 3:14,6:48(3:34) 10:09 (3:21) 13:58(3:49) 17:18 (3:20)
The race went out nicely as I got to follow(for like 100meters) an Olympic bronze medalist in wheelchair racing, Craig Blanchette, who's autograph I got after the race. I was happy hitting the 1k in 3:14 and hoping I would not be paying later on for that. I just focused the next 2 k on staying relaxed and keeping my form good and hitting the 3k in 10:09 which was 4 seconds faster than last year made me happy but I knew that 4th K was slow and perhaps long since it has a couple little hills and a zig zag section. I was breathing hard in the last 800 but I was trying to focus on form and keeping a good stride and finished strong in 17:18 on my watch. I think the person at the finish line did not know where the finish line was though and got me at 17:21 when I went into the little shoot area, either way, faster then last year and I have not done as much mileage since my knee injury. Once I can bump my longer runs into the 10-12 mile area I should be feeling good in that last 800.
I hung around for a little bit cooling down, chit chatting, and cheering on the other runners, drove home and got in an other 3miles later on with the pup.
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