nov 24, 2011

d-rom at car
Ross Blake and I ran around Mount Ainsley in Canberra - AWESOME trail!

recovery run, chatted whole time, good pace
went off course a bit and a bit over the time with 65 min running but was REAL nice run
kept at 7-8 min/mile pace - kept good form whole time and good breathing
downhill was tough, need to get into the Preserve when i get back for some hills up and down practice!
depleted after, had good GF burger at eatery with Ross

food today:
1. 2 eggs, 1 sausage, 2 pcs bacon, 2 pcs GF toast, mushrooms, PB and jam on toast, coffee
2. GF burger with fries, bison mozza on burger - yum, diet coke, water
3. tonight? unknown as i write this...not that hungry right now

this week is building up to be the best and toughest week of running thus far
LOVE the terrain over here!

nov 23, 2011

with Ross Blake - ran around Canberra lake loop

did d-rom and warm up at Ross's place, then ran to lake
then...
5 x 3 min @ 90% max Vo2 pace, few sets little harder
1-2 min rest light run b/t sets
then run back

Ross held a hot pace for the last set for 1 min, then was able to get into gear and hold it, happy with that!
also played a little shouldering when running, good to get used to that as well as changing pace with others around on the bridge and on running/bike track...good stuff...then awesome supper at Ross's place, parsnips, sweet pot, mince meat, avocadoes...yum

food this day:
1. 2 eggs, 2 pcs GF bread with PB and jam, 1 sausage, 1/2 cup mushrooms, 2 pcs Can bacon, coffee
2. pumpkin, onions, chicken, revive bar, tea
3. parsnips, carrots, sweet pot, mince meat, avocadoes, chocolate, chips

nov 22, 2011

15 min d-rom in hotel
+
10 min light run in rainy Canberra
+
some accels on street, then found a cricket field
ironically a 400 m loop is around the cricket pitch - who knew
anyhow, did approx 1:00-1:05 per set, 3 min rest x 8
almost shit my pants after set 3, so had to bail and allow # 2 to happen, lost a shirt b/c of it
then 5 sets later and barely made it to set 8 where i pulled up from fatigue on 40 sec into set 8
rainy but good run, guts beat up from that one, first lactate shit like that for a long while, the heavy breathing, grunting after each set, etc...
tough stuff but good training
+
10 min light run cool down

nov 19/20

nov 19th:
warm up in hotel room
+
Ran 40 min @ recovery pace
was hot as hell, ran up and down the gold coast, 15-20 min in could feel the blood starting to boil up...still good sweat run, but took 30-45 min to cool down

nov 20th:
d-rom and warm up in hotel room
then...
d-rom and accels with NB shoes on
crowds were everywhere and running path was packed, was unsure of what to do
came back in and put on the kinvaras, left to go back out, ran south for a few minutes at a time at a race pace (3200 m)...then stopped, stretched for a bit and relaxed in the shade, then hammered it back to hotel - 9:45 - kept high pace, prob could have gone 1-2% harder but good test for breathing and form when tired..
then little cool down run and called it

nov 21st:
off - now sitting in hotel room, looking out over surfers paradise, awaiting the trip to Canberra for the certs i'm doing down there

nov 18, 2011

5 min light run warm up
+
AB's + accels + high knees + lateral work + accels longer
then...
51 sec @ 800 m pace
walk rest 3 min x 3
(5 min rest) x 2

all sets felt good pace, last 10 sec of set 3 and 6 tougher but great run
then...
4 x 200 m easy on beach strengthening feet, calves, then walked back to QT hotel
(Surfers PAradise, QLD)

nov 15-17?, 2011

nov 15th in AZ:
went to the store and bought another pair of Kinvaras blue this time; then ran back in them; then did some high knee drills then called it - calves were tight as warm up was poor and short and was too long before i started the wod - like 12:40 pm...and knew i had an IV at 2:40..anyhow, then caught a plane that night and ended up writing this....
(enter twilight zone)
on nov 17th in Gold Coast, Queenland, AUS...did a 65 min easy long run on the beach side today here, was hot and humid, kept her easy, felt nice in the breeze but when none it was HOT...good training though

notes:
Need badly to do a real good warm up now that the runnning is faster on fast days and longer on long days and more volume as i get better at it, stupid to miss the hil day
- next hill day i'm going to do stairs at a stadium for sure, as its bummin me out that i cannot do any when its called for in AZ, when here i'll hit it up next week hopefully, tomorrow is special endurance workout 1 - will see how she goes, will recover well tonight an stretch and keep mobile now
OUT!

nov 11-12, 2011

nov 11th:
noon time at CCP level 2 course
d-rom at CF 480
+
10 min run to soccer pitch
then...
6 laps of track in 3:51-3:59/lap - on map says 800 m so that is a 8 min/mile pace, but seemed more like a 7-7.5 min/mile pace, anyhow it was a recovery run so fine..
then..
10 min run back to CF 480
PWO was light, affected sprint work on Nov 12th, PWO was burger and carrots and cukes and mayo/mustard - MAYBE 15-20 g carbs in there + tea, then some sugars at PM but was not enough - good learning that post recovery runs i need liquid carbs, then meal...

nov 12th:
10-15 min run to Kierland Park - noon time at CCP level 2 PD
then..
30 m sprints - not all out, did not feel that pop in there and warm up was not long enough and aggressive enough - need AT LEAST a 45-60 min warm up for this one and did not do it so did...
6 x 30 m @ 85-95% on grass, rest 4 min
then..
run home -pace back to hotel was superb, with NB shes (lighter) and higher turnover my output is far better per that pace than months ago...

rest on NOv 13th, then mon Vo2 MAx training

nov 12, 2011

1K jog warm up
+
d-rom drills for 10 min
+
some stride outs 2-3 x
+
25 sec @ 80%
then...
6 x 22 sec @ 97-100% speed
walk rest 4 min b/t sets
+
15 min easy run cool down

then afternoon EWOT training with the docs, will see if this feels any different tomorrow
back on track now on the schedule, recovery run tomorrow, then speed work on sat, rest on sunday, then back on this schedule:

VO2 max run on Monday to start week, then going to Aus next week
exciting!

nov 9, 2011

Was correct in that the legs and hips were a little tired from the trip and workout on Chicago so...

warmed up d-rom for 15-20 min
then did some high knee drills - 20m , rest 1 min x 4
then...did 25-30 min easy run
then...some b-ball cool down
good workout, properly timed for today...good choice!

nov 8, 2011

in Chicago for a few hours with Cal

at WCCF:
5 RFT
5 burpees
10 KBS - 1.5 pd
15 DU's (3:58)
rest 4 min
AMRAP Cals on Airdyne in 4 min
rest 4 min
AMRAP rds in 4 min:
farmers walk - 1.5 pd/h
bear crawl
rest 4 min
AMRAP rds in 4 min:
5 toes to bar
20 lunges

will be quite sore tomorrow, last time i did some training was a LONG time ago!

nov 7, 2011

race pace efforts
(race on schedule, but monday at noon, no track, so decided to just go out and run hard for a bit, see how it feels and close it down)
did 2 harder efforts over to FLW from Raintree, then over 92nd and NTPP intersection, then 2 tough repeats back, then one hard 3:11 speed run to Raintree - total working time prob  8-10 min or so, good workout, feel like the speed is coming...

nov 6, 2011

little walk light run warm up
+
d-rom at start of gate of park
then..

gateway loop - sonoran preserve

GAteway Loop Trail - sonoran preserve - approx 4.5 miles - 39 min
(600 ft elevation gain, top was 2375 ft, began at 104th St entrance)
- up was OK, breathing different as the terrain and pacing was varied, good to have though, then down little rough on knees/shins but at bottom was all good...)
pace superb to finish at 104th area..then home was fine
NICE day, wonderful scene up there!
will take pics next time...

nov 5, 2011

1.5 mile warm up and d-rom work
then...
25 sec @ 400 m pace
walk rest 6 min x 6
then...
bike home

felt good to open up
less weights on hips is allowing the "pop" to be there
great turnover, the speed is there, was on grass and felt fast
on soccer pitch on princess while soccer was going on, love that sport, good area for me to be in
looking forward to this workout on a track next to see the 200 splits...

nov1-3, 2011

nov 1st:
20 min drom and bball warm up
+
4 min @ Z1
4 min @ VO2 max
4 min @ Z1
3:20 @ VO2 Max
3:20 @ Z1
2:40 @ VO2 Max
2:40 @ Z1
2:00 @ VO2 Max
2:00 @ Z1
1:20 @ VO2 Max
1:20 @ Z1
:40 @ VO2 Max
4 min @ Z1
(pace prob 5:30 mile pace - worked on slight lean, foot placement and contolled breathing; pace bit high on # 2 so did CDO for last few sets and went well)
Total working time - 14 min

nov 2nd:
Bike 25 min @ Z1
+
15 min drom and run warm up
+
30 sec-32 sec uphill surges - high knees, drive through glutes with full leg ext
2 min walk down
2 min run easy x 6
+
25 min bike @ Z2-3 back home

nov 3rd:
65 min @ 155-164 bpm

8.5 min/mile is right pace based on the long runs so happy with that!
felt great, love running in the sun!