Week 9: 7/4/11 - 7/10/11 (3 weeks remain)
Monday: Off day.
Tuesday: Super busy in lab, didn't actually run :-/.
Wednesday: 8 miles w/ 6 x 1000 m intervals, departing every 6 minutes. The goal was to run these at 3:20 pace (80 second quarters), and while I hit this pace throughout most of the workout, the variance was super high: 3:05, 3:17, 3:19, 3:21, 3:23, 3:27; this corresponds to speeds between 74 second quarters (4:56 mile pace) and 82 second quarters (5:32 mile pace). On the other hand, by the time I got to the end of the workout, I was crashing pretty hard, so I think it's safe to say that 5:30 pace is about my current survival shuffle speed, which is actually good to know...
Thursday: 15 miles, medium long run.
Friday: 8 miles, general aerobic.
Saturday: 6 miles, recovery.
Sunday: 20 mile long run.
Total weekly mileage: 57
Sunday, July 17, 2011
Tuesday, July 5, 2011
No clever title this week
Week 8: 6/27/11 - 7/3/11 (4 weeks remain)
Monday: Off day.
Tuesday: Didn't run; busy doing shit.
Wednesday: 9 miles with 5 x 600 intervals. This was my first time doing a hard workout since having been back, and while not stellar, I think the results were acceptable. I did the intervals beginning every 3:00 minutes, and ran in 1:54, 1:50, 1:50, 1:53, 1:54. The spread was a little on the high side, and the speed wasn't what it was the last time I ran this (~ 5.3% decrease in performance), although some of this decrease in performance may also be do to not yet having acclimated to the increased temperature and humidity since March.
Thursday: 15 mile medium long run. I got into the zone on this one for the first time since having been back. Cruised down the Charles to the Arsenal Bridge and back
Friday: 6 miles, recovery.
Saturday: Didn't run; instead, crossed trained by going on a bike trip (~50 miles round-trip) with SP to Walden Pond.
Sunday: 18 miles, long run. This was a total shitstorm. I decided to run earlier today (~1:00) than I customarily do, since I was planning to meet up with some friends for dinner later in the evening. The increased heat and humidity (> 80 degrees and ~70% humidity) were miserable. Better luck next week, I suppose :-/.
Total weekly milage: 48 (plus biking).
Monday: Off day.
Tuesday: Didn't run; busy doing shit.
Wednesday: 9 miles with 5 x 600 intervals. This was my first time doing a hard workout since having been back, and while not stellar, I think the results were acceptable. I did the intervals beginning every 3:00 minutes, and ran in 1:54, 1:50, 1:50, 1:53, 1:54. The spread was a little on the high side, and the speed wasn't what it was the last time I ran this (~ 5.3% decrease in performance), although some of this decrease in performance may also be do to not yet having acclimated to the increased temperature and humidity since March.
Thursday: 15 mile medium long run. I got into the zone on this one for the first time since having been back. Cruised down the Charles to the Arsenal Bridge and back
Friday: 6 miles, recovery.
Saturday: Didn't run; instead, crossed trained by going on a bike trip (~50 miles round-trip) with SP to Walden Pond.
Sunday: 18 miles, long run. This was a total shitstorm. I decided to run earlier today (~1:00) than I customarily do, since I was planning to meet up with some friends for dinner later in the evening. The increased heat and humidity (> 80 degrees and ~70% humidity) were miserable. Better luck next week, I suppose :-/.
Total weekly milage: 48 (plus biking).
First week back
Week 7: 6/20/11 - 6/26/11 (5 weeks remain)
Monday: Off day:
Tuesday: 9 miles, general aerobic.
Wednesday: 14 miles, long run. This was the first serious run I did since having been backed - it really sucked. Clearly my legs have forgotten how to run in the intervening 5 weeks.
Thursday: 7 miles, recovery.
Friday: Can't remember what I did...
Saturday: 6 miles, recovery.
Sunday: 20 miles, long run. I was actually kind of surprised at how well this went, given how long I'd not been doing any serious running. Although I was tired by the end, I never actually hit the wall. I think this is actually a pretty promising sign that there may be some residual fitness left over from April.
Total weekly mileage: 56.
Monday: Off day:
Tuesday: 9 miles, general aerobic.
Wednesday: 14 miles, long run. This was the first serious run I did since having been backed - it really sucked. Clearly my legs have forgotten how to run in the intervening 5 weeks.
Thursday: 7 miles, recovery.
Friday: Can't remember what I did...
Saturday: 6 miles, recovery.
Sunday: 20 miles, long run. I was actually kind of surprised at how well this went, given how long I'd not been doing any serious running. Although I was tired by the end, I never actually hit the wall. I think this is actually a pretty promising sign that there may be some residual fitness left over from April.
Total weekly mileage: 56.
Break's over, back to the war!
So once again, it's been a while since I've updated the blag, so I figured I'd kick off the next flurry of posts with a quick recap of what I've been up to since April.
After the Boston Marathon, I took a couple of weeks off to recover/finish up the term, and then started trying to put together some plans for the summer. As part of this, I decided on a whim to check out the San Francisco Marathon website, since I'd always wanted to run it (San Francisco is really a beautiful city, and I have a lot of college buddies in NorCal whom I've not seen for a couple of years). It turned out that my time in the Boston Marathon qualified me for "sub-seeded" athlete status, meaning that they'd let me line up at the front on race day and knock about 40% off the registration fee. Also, apparently Sophia Bush is going to be running to fundraise for charity, so there's that, too :-P. Anyway, it seemed like a pretty sweet deal, so I signed up for it.
About the same time, another friend from college who's also here with me suggested that we both go on a trip to Israel that the MIT and Harvard Hillel groups were organizing for late May/early June. This also seemed like a pretty sweet deal, so I jumped at the chance. The trip was great, and I was able to get back into Boston just in time (read: with six hours to spare) to catch another flight back to Los Angeles for five days to see my sister's graduation from UCLA. Altogether, it was a pretty crazy three weeks, but definitely a lot of fun.
So the summer has been pretty damn awesome so far. However, the San Francisco Marathon is on July 31, and the Boston Marathon was on April 18, which (allowing for a two-week recovery) only leaves about 12 weeks of training for SF. Ordinarily, this wouldn't be a huge problem: I customarily train on an 18-week schedule, but I also have an accelerated 12-week schedule that I'm comfortable using. However, the first two weeks of this schedule coincided with the last two weeks of the term at MIT, and the next three weeks coincided with my travel to Jewistan and LA, so essentially no training was done over this five-week period (I think I ran a total of two times, about five miles each). The upshot of this, of course, is that I'm now reduced from an 18-week training schedule to effectively a 7-week training schedule.
Of course, nothing could possibly go wrong :-P.
After the Boston Marathon, I took a couple of weeks off to recover/finish up the term, and then started trying to put together some plans for the summer. As part of this, I decided on a whim to check out the San Francisco Marathon website, since I'd always wanted to run it (San Francisco is really a beautiful city, and I have a lot of college buddies in NorCal whom I've not seen for a couple of years). It turned out that my time in the Boston Marathon qualified me for "sub-seeded" athlete status, meaning that they'd let me line up at the front on race day and knock about 40% off the registration fee. Also, apparently Sophia Bush is going to be running to fundraise for charity, so there's that, too :-P. Anyway, it seemed like a pretty sweet deal, so I signed up for it.
About the same time, another friend from college who's also here with me suggested that we both go on a trip to Israel that the MIT and Harvard Hillel groups were organizing for late May/early June. This also seemed like a pretty sweet deal, so I jumped at the chance. The trip was great, and I was able to get back into Boston just in time (read: with six hours to spare) to catch another flight back to Los Angeles for five days to see my sister's graduation from UCLA. Altogether, it was a pretty crazy three weeks, but definitely a lot of fun.
So the summer has been pretty damn awesome so far. However, the San Francisco Marathon is on July 31, and the Boston Marathon was on April 18, which (allowing for a two-week recovery) only leaves about 12 weeks of training for SF. Ordinarily, this wouldn't be a huge problem: I customarily train on an 18-week schedule, but I also have an accelerated 12-week schedule that I'm comfortable using. However, the first two weeks of this schedule coincided with the last two weeks of the term at MIT, and the next three weeks coincided with my travel to Jewistan and LA, so essentially no training was done over this five-week period (I think I ran a total of two times, about five miles each). The upshot of this, of course, is that I'm now reduced from an 18-week training schedule to effectively a 7-week training schedule.
Of course, nothing could possibly go wrong :-P.
Subscribe to:
Posts (Atom)
