Well I felt that it was time to write about the training going on for the last 5-6 weeks and get ready to focus on my first race of 2010.
The training I believe has been well and I have used the treadmill here and there more as of late. I find myself always running much harder then I need to when I do this, but I feel that it will pay off with the races that I will run starting on Sunday.
For the last 5 weeks I have done 85 miles, 70 miles, 88 miles, 87 miles and 80 miles. This week is going to be a down week not only because I will race, but rather due to the change of schools for student teaching. I now have to be out the door by 7:00 to be ready to go at one of our local high schools. I hate waking up early and now I get home and feel just worn down. I am going to try to run 2 times a day here and there because I will most likely start running with another local high school team to meet the requirements of my student teaching.
Some interesting stuff I have done on the treadmill:
10 miles in 52:08 starting at 5:40 pace dropping down to 5 flat pace at mile 10.
6.2 miles in 31:19. Just kinda wanted to have a harder effort with this one.
Most other runs start at 6 min pace and end up around 5:10 to 5:07 pace. I just like to hit the mill hard. Even easy runs end up being at 5:30-5:40 pace. Other then the indoor workouts, the only other one I have done was a 7,6,5,4,3,2,1 workout on 1 min rest with everything being under 5:20 pace and with the 4,3,2,1 parts being closer to 5 min or faster pace. This is an interesting workout and one that I would have never done before. That's what happens when you have someone to run workouts with.
Well, 10k down in Pueblo this weekend and a 5k on the 14 here in the Springs.
Have a good one.
Tuesday, March 2, 2010
Monday, January 11, 2010
2009 in review
After dealing with the issues on the Nike Running log I have been using for 7 years, I was able to finally look over and log the rest of my 2009 runs this evening.
The final total mileage for 2009 was 3895.33 with 29 missed days of running. I usually run 10-13 miles each day so if I would have run those days I would have been well over 4000 miles for the year.
Monthly mileage average was 324.61 miles. Weekly average was about 74.91 miles a week.
I had a few setbacks early in the year that caused me to miss some time mainly in March. I came down with some really nasty case of a cold and had to take a full week off from running. Another setback for me started in late May when I decided to run a minimum of 80 miles a week for 12 weeks. I peaked at 96 miles and really felt that 12 weeks of running like I did really caused my speed to decline and my racing ability to also decline. I have learned that my magic number for mileage is about 80-85 miles a week of quality, hard running. I was doing a lot of junk miles and just felt slow and stagnant.
Racing wise, 2009 was a mixed bag. I ran 21 races and had some good and bad ones. I really can’t point at one specific race and say that it was better than my other ones. I again did some mile races this year which I really have enjoyed doing. I had 10 wins, 6 second place finishes, 1 third place finish, 2 fourth place finishes, one fifth place finish, one seventh place finish at my first ever duathlon and my worst finish of the year coming at the Pearl Street mile in a disappointing 8th place. One of the best races that I happened to remember was the November Nielson Challenge. Andy Rinne and I put together a challenge to see if we could get some guys together to finally break the 10 min barrier. Robby Young, Ryan Hafer and I did that and we are the only ones to have ever gone under 10 minutes for the 2 mile course.
I really don’t know how to look at the year in the grand scheme of things. I had high and low points and really felt that I didn’t get to race enough “big time” races. I am getting to that point in my life where I will not be running fast and need to find a sea level race in the next 2 years and see what I can do. I also need to be in top shape to do this. I would like to run the Desert Morning News 10k in Utah this year if everything works out. I think I could run in the 29’s there. I need to keep things more consistent this year and work on staying closer to 80 miles a week. I think 29 days of missed running is a lot, but already I have missed 2 this year! Just not enough time in the day with student teaching and capstone to attend. When I miss a day I ride some on the exercise bike to keep in top racing condition.
I hope that in 2010 I can possibly find a team to race for and continue to work towards meeting my running goals. First race of 2010 will be the Cross Country race in Boulder on the 24th of this month.
The final total mileage for 2009 was 3895.33 with 29 missed days of running. I usually run 10-13 miles each day so if I would have run those days I would have been well over 4000 miles for the year.
Monthly mileage average was 324.61 miles. Weekly average was about 74.91 miles a week.
I had a few setbacks early in the year that caused me to miss some time mainly in March. I came down with some really nasty case of a cold and had to take a full week off from running. Another setback for me started in late May when I decided to run a minimum of 80 miles a week for 12 weeks. I peaked at 96 miles and really felt that 12 weeks of running like I did really caused my speed to decline and my racing ability to also decline. I have learned that my magic number for mileage is about 80-85 miles a week of quality, hard running. I was doing a lot of junk miles and just felt slow and stagnant.
Racing wise, 2009 was a mixed bag. I ran 21 races and had some good and bad ones. I really can’t point at one specific race and say that it was better than my other ones. I again did some mile races this year which I really have enjoyed doing. I had 10 wins, 6 second place finishes, 1 third place finish, 2 fourth place finishes, one fifth place finish, one seventh place finish at my first ever duathlon and my worst finish of the year coming at the Pearl Street mile in a disappointing 8th place. One of the best races that I happened to remember was the November Nielson Challenge. Andy Rinne and I put together a challenge to see if we could get some guys together to finally break the 10 min barrier. Robby Young, Ryan Hafer and I did that and we are the only ones to have ever gone under 10 minutes for the 2 mile course.
I really don’t know how to look at the year in the grand scheme of things. I had high and low points and really felt that I didn’t get to race enough “big time” races. I am getting to that point in my life where I will not be running fast and need to find a sea level race in the next 2 years and see what I can do. I also need to be in top shape to do this. I would like to run the Desert Morning News 10k in Utah this year if everything works out. I think I could run in the 29’s there. I need to keep things more consistent this year and work on staying closer to 80 miles a week. I think 29 days of missed running is a lot, but already I have missed 2 this year! Just not enough time in the day with student teaching and capstone to attend. When I miss a day I ride some on the exercise bike to keep in top racing condition.
I hope that in 2010 I can possibly find a team to race for and continue to work towards meeting my running goals. First race of 2010 will be the Cross Country race in Boulder on the 24th of this month.
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