Easy Gait

During the warm-up for the reggie workout, Mark, Bernie and I have a completely calm and reasoned conversation about whether to do 2k 3k 5k 3k 2k, 2k 3k 5k 5k, or 3 times 5k. It is absolutely ridiculous to do any of that on an indoor track, yet there we were, trying to figure out which one is best.

What's wrong with us?

Here is the data from the watch.

2K-3K-5K-3K-2K at Reggie with the BAA crew. I have a much better time with this type of thing with a group. It is sad how addicted to company I am on the indoor track.

6.30 2 min
9.48 3 min
16.19 4 min
9.49 5 min
6.30

That's all I got.

Posted by Ryan at 6:25 PM | Permalink | Comments (0)

Easy Gait was on vacation last week in scenic Port Charlotte Florida soaking up the sun and enjoying the beaches. Good times.

Today was my first tune-up race for Boston in the Amherst 10 miler.

Initially I was pleased with the effort coming off of vacation and all the travel and what not but now I am not so happy with it. I just let way too much distance get between me and the front pack out of fear of what was coming and doubting my instincts. I have the fitness to be more aggressive so it must be the confidence. I am certain I could have improved my position a few spots by sticking with the leaders for a while a longer.
Went out with the lead pack but would not follow the suicide 2nd mile. Should have, let everyone get too far away.

5.05
4.59
5.33
5.39
5.17
5.15
5.01
5.15
5.07
5.25
52:41

Next week is the pseudo race called the stu's 30k.

Monday 16
Training Run 8:00:00 AM - 7.50 mi @ 53:18 (7:06 pace)
Training Run 4:00:00 PM - 4.80 mi @ 31:12 (6:30 pace)
Tuesday 17
Training Run 9:00:00 AM - 8.50 mi @ 1:00:40 (7:08 pace)
Training Run 4:00:00 PM - 4.70 mi @ 29:26 (6:15 pace)
Wednesday 18
Training Run 9:00:00 AM - 12.00 mi @ 1:12:34 (6:02 pace)
Training Run 4:00:00 PM - 6.20 mi @ 42:12 (6:48 pace)
Thursday 19
Training Run 8:30:00 AM - 6.80 mi @ 47:10 (6:56 pace)
Friday 20
Training Run 7:15:00 AM - 8.50 mi @ 1:00:14 (7:05 pace)
Saturday 21
Training Run 12:00:00 AM - 5.00 mi @ 36:14 (7:14 pace)
Training Run 9:15:00 AM - 6.20 mi @ 42:13 (6:48 pace)
Sunday 22
Running Competition 11:00:00 AM - Amherst 10 MIiler (Road Race) 10 Mile Road Race @ 52:41.00 (5:16 pace) Place: 9
TOTALS
Running: 86.2 mi

That's all I got.

Posted by Ryan at 9:36 PM | Permalink | Comments (0)

Mileage down a bit this week from the plan but sometimes one must bite that bullet. Last sunday towards the end of the long run I noticed both quads were a bit sore. The last thing wanted in this build up is to be behind the eight ball before things get rolling therefore singles on Monday and Tuesady were installed hoping maybe later in the week I could slide some extra mileage in. Wasn't quite able to do it but the week was still a quality one. With a better weather week ahead the next two weeks are key in the training.

Monday 2
Training Run 11:30:00 AM - 7.20 mi @ 49:52 (6:55 pace)

Tuesday 3
Running Workout 7:00:00 PM - 2 X 1200 - 4800 - 2 x 1200 - - 6.00 mi @ 30:22.00 (5:03 pace)

Wednesday 4
Training Run 6:40:00 AM - 8.20 mi @ 57:42 (7:02 pace)
Training Run 5:00:00 PM - 8.20 mi @ 57:47 (7:02 pace)

Thursday 5
Training Run 11:30:00 AM - 7.20 mi @ 52:24 (7:16 pace)
Training Run 6:15:00 PM - 6.20 mi @ 43:43 (7:03 pace)

Friday 6
Training Run 5:30:00 AM - 5.20 mi @ 36:24 (7:00 pace)
Training Run 11:30:00 AM - 7.80 mi @ 54:54 (7:02 pace)

Saturday 7
Running Workout 10:00:00 AM - Squires Run - - 18.20 mi @ 2:00:38.00 (6:37 pace)

Sunday 8
Running Workout 9:30:00 AM - Long Run - - 14.50 mi @ 1:39:47.00 (6:52 pace)

TOTALS Running: 95.2 mi

That's all I got.

Posted by Ryan at 8:59 AM | Permalink | Comments (0)

Tonight was a tough one at the RLTC.
I don't know if it was the tough night of dealing with the sick cat puking and meowing all night or the super busy day at work or what. It was just tough hoeing out there tonight.

1200 1200 4800 1200 1200 2 minutes after the 1200's and 4 minutes after the 4800

1 3.36
2 3.37
3 5.18 5.23 5.17 --> 15:48
4 3.42 hayt! focus daniel son
5 3.40

Let it go a little more than I would have liked to at the end but the track was very busy and I was exhausted. You know you had a tough one when someone you run with all the time says "You look a little gaunt" and your coach and two teammates look at you with concern and ask seriously "are you ok?" Sure I am ok, just ran a workout is all. I may try to start getting with some marathon companions in the next few weeks to share the load. All of the intervals by yourself makes it very difficult to maintain focus. Although I did manage to hitchhike a few laps on Erin and a few on Sommers group. No mishaps tonight as everyone was very well behaved and stayed in lane 1 except to pass and stepped off the track when their intervals were over. Still a lot of bodies moving but when it is done with courtesy it goes pretty smooth.

I am off to bed to sleep like a brick.

That's all I got.

Posted by Ryan at 10:59 PM | Permalink | Comments (0)

Getting to the point where the miles start to pile up and the workload elsewhere remains the same so my fatigue level also goes up a bit. Another long weekend with 36 miles between yesterday and today. A long run with Brad, Christy, and Mario this morning capped off the first 100 mile week since before Baystate in September. All system check out mostly with some slight quad soreness and the top of my foot sore.

Yesterday was the first adventure onto the course with Jeff, Mario, and Christy Mae for a tempo from mile 3 to mile 9.5 back to 9 for 7 miles of tempo. Cold at the start with only 18 degrees and some black ice to contend with in ashland. I missed some paved over markers and by the time I realized I missed them it was two late so the splits are a little screwy but the pace was constant.

Tempo Data

Miles 3 - 9.5 and back to 9. 7 miles total

1 5.37
2 5.42
3 5.09
4 5.32
5 5.09
6 5.21
7 5.05

37.39 total.

Confession, I am not sure I nailed the last mile distance wise but it should not be too far off. Felt much better as the workout progressed and the body temperature got up. It was cold out there.

Training Week

Monday 26
Training Run 11:30:00 AM - 7.50 mi @ 51:54 (6:55 pace)
Training Run 5:30:00 PM - 6.10 mi @ 42:00 (6:53 pace)
Tuesday 27
Training Run 11:30:00 AM - 5.20 mi @ 35:12 (6:46 pace)
Running Workout 7:30:00 PM - 2 X 800-800-1600 - - 4.00 mi @ 20:08.00 (5:02 pace)
Wednesday 28
Training Run 6:20:00 AM - 7.00 mi @ 51:36 (7:22 pace)
Training Run 11:30:00 AM - 6.50 mi @ 45:18 (6:58 pace)
Thursday 29
Training Run 11:00:00 AM - 7.00 mi @ 49:12 (7:01 pace)
Friday 30
Training Run 8:00:00 AM - 8.65 mi @ 1:01:05 (7:03 pace)
Training Run 4:25:00 PM - 4.80 mi @ 35:01 (7:17 pace)
Saturday 31
Training Run 12:00:00 AM - 5.20 mi @ 34:55 (6:42 pace)
Running Workout 7:30:00 AM - Tempo Run - - 7.00 mi @ 37:39.62 (5:22 pace)
Sunday 1
Running Workout 10:00:00 AM - Long Run - - 18.00 mi @ 2:04:21.00 (6:54 pace)
TOTALS
Running: 100.15 mi

That's all I got.

Posted by Ryan at 10:54 PM | Permalink | Comments (0)