AM: 4 x 8:00 on/2:00 off - 12 miles
PM: 4 miles easy
I made up for yesterday's aborted workout with a solid effort this morning. I felt good enough that my two-lap split around Bayview Park was with 30 seconds or so of the straight tempo run I ran just last week.
I played flag football in the evening, but I felt good enough afterward that I got in another 30 minute run in the wetlands near campus.
9.26.2012
September 24
PM: 7+ miles easy/moderate
I caught an early flight back to San Francisco in the morning, which left the evening as my only running option. I attempted a tempo run but had to abort it about 10 minutes in because of some stomach issues.
I caught an early flight back to San Francisco in the morning, which left the evening as my only running option. I attempted a tempo run but had to abort it about 10 minutes in because of some stomach issues.
September 23 (90 miles/week)
PM: 10 miles easy
I got in a late-afternoon run, finding a couple of new paths above the lagoon in Carlsbad.
September 22
AM: 11 miles easy
I got in a run mid-morning from Eric's house to the soft trails of the lagoon while meandering through some other neighborhoods.
I got in a run mid-morning from Eric's house to the soft trails of the lagoon while meandering through some other neighborhoods.
September 21
AM: 15+ miles easy
PM: weights, core
I got up early to do my long run this week, got to the gym after work, and then caught a flight to San Diego for the weekend to visit my brother and his family.
PM: weights, core
I got up early to do my long run this week, got to the gym after work, and then caught a flight to San Diego for the weekend to visit my brother and his family.
9.21.2012
September 20
AM: 5 miles easy
PM: 4 x Wake Forest Miles - 11 miles
After an easy shake-out run in the morning in the wetlands, I met Carlos and Scott after work at Rancho San Antonio for some "Wake Forest Miles" on one of the park's wide dirt paths.
The gist of this workout is that you run 800m up a slight incline at around 10k pace, immediately turn around, and "recover" on the downhill at tempo pace: roughly even splitting the two. This could also be reinterpreted as holding tempo pace on the way out and dropping to 10k pace on the way back, but factoring in the terrain.
The recovery between sets is tiny, which makes it tough. We took between 60 and 90 seconds recovery for each.
I tried to hang with Carlos but with limited success as he crept away from me on each rep as we flew past other runners, a flock of quails pecking at the brush, and a few wondering deer. I was working, but that old familiar sting is starting to feel good again. For me, working out with groups, especially when you have someone else pushing you, gets you in shape much more efficiently than trying to go at it alone.
Splits: 2:36, 2:38, 2:39, 2:30, 2:38, 2:30, 2:41, 2:26
PM: 4 x Wake Forest Miles - 11 miles
After an easy shake-out run in the morning in the wetlands, I met Carlos and Scott after work at Rancho San Antonio for some "Wake Forest Miles" on one of the park's wide dirt paths.
The gist of this workout is that you run 800m up a slight incline at around 10k pace, immediately turn around, and "recover" on the downhill at tempo pace: roughly even splitting the two. This could also be reinterpreted as holding tempo pace on the way out and dropping to 10k pace on the way back, but factoring in the terrain.
The recovery between sets is tiny, which makes it tough. We took between 60 and 90 seconds recovery for each.
I tried to hang with Carlos but with limited success as he crept away from me on each rep as we flew past other runners, a flock of quails pecking at the brush, and a few wondering deer. I was working, but that old familiar sting is starting to feel good again. For me, working out with groups, especially when you have someone else pushing you, gets you in shape much more efficiently than trying to go at it alone.
Splits: 2:36, 2:38, 2:39, 2:30, 2:38, 2:30, 2:41, 2:26
September 19
AM: 8 miles easy
PM: 4 miles easy
I had to cut my morning run short on account of an 8:00 meeting. I wasn't planning on running again, but I mustered up another half hour after playing flag football after work.
PM: 4 miles easy
I had to cut my morning run short on account of an 8:00 meeting. I wasn't planning on running again, but I mustered up another half hour after playing flag football after work.
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