warm's training log

Discussion in 'Training Logs' started by warm, May 1, 2005.

Thread Status:
Not open for further replies.
  1. warm

    warm Capitalism ftw

    Joined:
    Mar 9, 2003
    Messages:
    5,536
    Likes Received:
    0
    Location:
    Seattle/Kirkland
    Target race is a 10k (6.2 miles) 26 June 2005. Realistic goal is sub-40 minutes, ambitious goal is less than 38 minutes.

    before 30 April 2005 - ran about ever-other day since middle of March, including several 5+ mile runs recently. Will work in some 6.5 mile runs (two loops) toward second week of May, and 8-10 mile runs once weekly starting in June.


    24-29 April 2005 - ???
    30 April 2005 - ~3.4 miles, 24:30 (country side loop); felt good, though shins are a bit tender. Note that it is probably a good idea to limit consecutive runs to two until shins allow.
    =====WEEK 0 total (est.): 17 miles=====

    1 May 2005 - No run. Shins feeling near 100%
    2 May 2005 - ~4.5 miles (loop by school), 33:59; felt ok, shins hurt a bit, no stops; for once, nobody HONKED at me :mamoru:
    3-4 May 2005 - unable to run :squint:
    5 May 2005 - ~6.5 miles, 48 minutes; felt good, cool wet weather helped. course: to city center, then 4 half-mile loops, then back home (17:20 there, 14:30 for loops, 16:13 back)
    6 May 2005 - ~3.4 miles, 25:14 (country side loop); felt good, just a nice easy run; -edit- not running a 5k tomorrow, I'm too sore :hs:
    7 May 2005 - ~5.5 miles, 41:30; ran to city center, did 2 half-mile loops, then back home (17:19 there, 7:21 for loops, 16:50 back); felt a little sore, legs tired at the end of the day but still solid
    =====WEEK 1 total: ~20 miles=====

    8 May 2005 - rested, ate some steak :yum:; legs are pretty sore from the last three days
    9 May 2005 - ~5 miles, 36:30; felt pretty good (running without a shirt is much easier); ran to city center, did 1 half-mile loop, then back home (16:34 there, 3:39 for the loop, 16:21 back)
    10 May 2005 - ~6.5 miles, 48:25; felt pretty good at first, but got tired after the third loop around the city center lake; ran to city center, 4 half-mile loops around the lake, then back (16:46 there, 14:32 for loops, 17:06 back)
    11 May 2005 - rested; little sore from the last two days, and tired from waking up at 5:30am to go to Orlando (after getting home from work at 11pm :mad: )
    12 May 1005 - biked to beach, ran for about 7 minutes (~1 mile, lunch didn't sit right), walked back to bike, biked home (~9 miles on bike); sunburned the HELL out of my back :wtc: it hurts like shit :mad: :doh:
    13 May 2005 - ~5 miles, 36:23; ran to city center, 1 half-mile loop, the back (16:51 there, 3:36 for loop, 15:55 back)
    14 May 2005 - ~4.5 miles, 33:47; ran loop around school in mid-afternoon; was hot and back hurt, but I was able to go fairly fast (except I slowed down toward the end)
    =====WEEK 2 total: ~22 miles + bike workout=====

    15 May 2005 - rest
    16 May 2005 - ~4.5 miles, 34:00; ran loop around school in late afternoon to avoid sun; felt like I was going fast, but ran slightly slower than previous loop; left knee hurt slightly ~9 minutes into run, hurts a little even now, so I'm a little worried :hsd: might take tomorrow off to be safe, or go for a very short, light jog; also, cooled down around the block today because I finished strong
    17 May 2005 - rested; felt crummy all day (headache and shit)
    18 May 2005 - ~5.5 miles, 41:00ish; ran from work (South Daytona) to Port Orange city center, to home; took about 24:30 to run to city center, and about 16:30 to get back home
    19 May 2005 - ~5.5 miles, 41:15; ran from work to Nova, Ridgewood junction, to home
    20 May 2005 - no run :( partly because mah legs hurt a bit (shins especially)
    21 May 2005 - ~7 miles, 51:04; ran to city center, 5 half-mile loops, then back home (17:00 there, 17:43 for loops [3:38, 3:34, 3:33, 3:28, 3:31], 16:20 back); felt OK for the longest run I've done in at least a year :cool:
    =====WEEK 3 total: ~22.5 miles=====

    22 May 2005 - ~3.5 miles, 26:08; ran CS loop, with extra block to make 3.5 miles; felt a little tired, probably from sailing at the beach
    23 May 2005 - ~4.5 miles, 35:00; ran loop around school; shins hurt a tad; didn't feel incredibly strong, but didn't feel too weak, either
    24 May 2005 - rest
    25 May 2005 - rest (travel)
    26 May 2005 - ~6.5 miles, 51:24; pretty cold and wet
    27 May 2005 - rest
    28 May 2005 - ~5.5 miles, 42:00; felt pretty good, threw in a few fartlecks
    =====WEEK 4 total: ~20 miles=====

    29 May 2005 - rest (travel)
    30 May 2005 - ~4.5 miles, 34:45 (school loop); felt slow and stiff, and kinda full, probably from large, late lunch
    31 May 2005 - ~4.5 miles, 35:15 (school loop); felt ok, but legs felt a little stiff
    1 June 2005 - ~3.5 miles in the morning (CS loop from school); rainy, went a little fast, felt ok, but a bit sore; also lifted before run;
    2 June 2005 - ~5.5 miles, 40:15; ran to city center, 2 half-mile loops, then back home (16:44 there, 3:42, 3:30 for loops, 16:21 back); legs really hurt from working out the day before
    3 June 2005 - rest; really sore for working out Wednesday
    4 June 2005 - ~8 miles, 59:12; ran to city center, 7 half-mile loops, then back home (17:18 there, 3:46, 3:43, 3:42, 3:39, 3:39, 3:40, 3:36 for loops, 16:09 back)
    =====WEEK 5 total: 26 miles=====

    5 June 2005 - rest :o
    6 June 2005 - ~6.2 miles, 41:45; ran mega-block with small group this time in early morning (6am); lifted afterword
    7 June 2005 - ~4.5 miles, 35:10; ran school after work; stopped at 28:00 (near shed on TR) to stretch left hamstring
    8 June 2005 - ~3.5 miles, 25:30; from school, ran CS loop (clockwise); left hip joint kinda hurt, but after stretching, felt a little better; lifted afterword
    9 June 2005 - ~4.5 miles, 35:30; school loop, felt sore all over; knees hurt a little
    10 June 2005 - ~4.8 miles, 36:30; felt sore, but kept a decent pace; ran through CS loop with extension from school; ab workout afterword
    11 June 2005 - ~5 miles, 36:09; ran to city center, 1 half-mile loop, then back (17:00 there, 3:29 for loop, 15:41 back); left knee hurt a little afterword, took some ibuprofin
    =====WEEK 6 total: 28.5 miles=====

    12 June 2005 - rest
    13 June 2005 - ~7.5 miles, 57:30; felt pretty good, ran in morning with Keith, megablock plus some to add mileage/time; ab workout afterword
    14 June 2005 - ~4.5 miles, 36:00; ran CS loop from school, then down the road parallel to Hsl and back to make 35 minutes; legs a little sore from yesterday; Step wanted fartlecks, so we did a few very short ones
    15 June 2005 - ~4.8 miles, 33:45; ran CS loop w/Keith + extension; right shin hurts, left tendons on ankle hurt from slipping off sidewalk yesterday; ab workout, bench 4x5 other upper body afterword
    16 June 2005 - rest due to soreness in shins and left ankle (twisted on Tues.)
    17 June 2005 - ~6 miles, 42:42; ran to city center, three loops, then back (15:55 there, 3:09, 3:32, 3:09 for loops, 16:57 back); felt ok, tired after third loop, stomach not too happy...
    18 June 2005 - ~6.8 miles, 53:00; ran on beach, from old Hilton to main street pier, back; at the end of the day, my right ankle hurts... don't know why...
    =====WEEK 7 total: 29.6 miles=====

    19 June 2005 - rested; right ankle hurt, so I was afraid to run on it for fear of aggrivation :hsd:
    20 June 2005 - ~4 miles, 32:20 ran very slowly to the city center from school with keith (14:40), did one lap (4:16), and ran back (13:26); did bench, behind the neck, high pulls, dips, and curls afterword, plus lots of stretching
    21 June 2005 - ~4.8 miles, 35:00; ran CS loop w/ext. from school w/keith; abs, lunges, leg ext. afterword (soreness in right ankle gone)
    22 June 2005 - ~4 miles, 27:30; ran renegade run, first part with Keith and Ryan, but they went longer, so ran by myself; went pretty fast; bench, curls, dips, behind neck press afterword
    23 June 2005 - rest
    24 June 2005 - ~4 miles, 28:50; ran renegade run, went pretty slow; trying to run off a little residual soreness
    25 June 2005 - rest, when I probably should have run
    =====WEEK 8 total: 16.8 miles=====

    26 June 2005 - 10km (6.2 miles) race, 41:59, with the following split times:
    Code:
    mile 1: 5:59
    2.5km:  9:21 (5km turn-around)
    mile 2: 6:19 (12:18)
    mile 3: 6:41 (19:00)
    5km:   19:42
    mile 4: 6:59 (25:59)
    7.5km: 30:52 (5km turn-around)
    mile 5: 7:21 (33:20)
    10km:  41:59
    27 June 2005 - ~3.5 miles, 28:44; CS loop from school, really slow; sore
    28 June 2005 - ~5.5 miles, 42:25; "mega-block" from school; still sore
    29 June 2005 - rest
    30 June 2005 - ~7 miles, 50:25; ran to city center, did 5 laps, ran back (17:02 there, 3:27, 3:20, 3:24, 3:18, 3:37 for laps, 16:17 back); crunches and 6" afterword; nice and sore :)
    1 July 2005 - ~6.8 miles, 50:05; ran CS loop from school (counter-clockwise) with Keith, then to city center lake, ran 5 laps, then finished CS loop (20:37 there, 3:38, 3:29, 3:30, 3:27, 3:29 for loops, 11:53 back); little sore at first, felt good, though; did weights afterword, including legs
    2 July 2005 - worked 6am-8pm. no run.
    =====WEEK 9 total: 29 miles=====

    3 July 2005 - rest :hsd:
    4 July 2005 - ~5 miles, 36:07; ran to city center, one lap (hard) then home (17:00 there, 2:53 for lap, 16:14 back);
    5 July 2005 - ~10 miles; 1:09:37; beach and back with Keith from school; ran hard both ways (the bridge sucked on the way there); stopped for 18:30 at half-way mark (on beach); ran 34:42 there, 34:55 back
    6 July 2005 - ~4 miles, 30:55; renegade run, nice and slow. kinda sore from yesterday; ab workout, lifted afterword (bench, behind neck, curls, dips)
    7 July 2005 - no run, rested the legs a bit since left hip sore around the joint; rode bike ~10 miles to determine distances of some common runs
    8 July 2005 - ~6 miles, ~42; mega-block from school; ran 6:58 pace for first 5.85 miles according to GPS; discovered "mega-block" is only ~5.4 miles :o
    9 July 2005 - rest
    =====WEEK 10 total: 25 miles=====

    10 July 2005 - rest
    11 July 2005 - ~6.4 miles, 46:45 (7:18 pace); ran mega-block, ran down road and back at end to add distance; bench, dips, behind neck, etc afterword
    12 July 2005 - ~5.2 miles, 37:00 (7:08 pace); ran all over; was a little sore to start with, but felt good, so kept going.
    13 July 2005 - didn't get to run :(
    14 July 2005 - ~7 miles, 48:50; ran to city center lake, ran 5 laps, came back (16:39 there, 3:32, 3:23, 3:22 avg, 3:22 avg, 3:21 for laps, 15:16 back); felt pretty good; didn't want to run too fast, but did anyway :hs:; legs sore afterword (duh); GPS said ~.44 miles per lap, but times indicate that they are probably closer to .5 miles
    =====WEEK 11 total: 18.6 miles=====
     
    Last edited: Jul 15, 2005
  2. call me mick

    call me mick New Member

    Joined:
    May 2, 2005
    Messages:
    158
    Likes Received:
    0
    Location:
    Louisville, Ky
    How many miles a day are you running? When I used to run back in the day we would run like 40+ miles a week to train for a 5k.
     
  3. warm

    warm Capitalism ftw

    Joined:
    Mar 9, 2003
    Messages:
    5,536
    Likes Received:
    0
    Location:
    Seattle/Kirkland
    that sounds about right for Cross Country (if that's what you're referring to). I did CC in highschool, but have only run recreationally since then.

    the shortest loop I run is ~3.4 miles, and the longest I've run is 12 miles. I usually alternate long runs with short (or no) runs to give my body a chance to recoup. If I'm too sore the day after a run (especially with shin problems), I'll skip a run.

    Since I've only been running off/on for the last 3 years (run for a few weeks, slack for a few months), I'm slowly working my weekly mileage up to avoid injury (I've had too many overuse injuries). In the few weeks I've been running, I'd estimate I've only been running 15-20 miles/week. By the end of this month, I hope to be up around 30-35 miles per week, with breaks only once every 3-4 days.

    For running, a good rule of thumb is to increase your weekly mileage by only 10% a week. Once I hit about 35-40 miles per week, I'll stay there for a 2-3 weeks, then start working in one speed workout every week (races count as speed workouts). I'm also working in one long run per week, which I hope to get up to 10 miles by the second week of June.

    I might as well divulge my 8-week plan:
    Week 1 (now) - run 21 miles with 6.5 mile long run
    Week 2 (8-14 May) - run 25 miles with 7 mile long run
    Week 3 (15-21 May) - run 28 miles with 7.5 mile long run
    Week 4 (22-28 May) - run 31 miles with 8 mile long run
    Week 5 (29 May-4 June) - run 34 miles with 9 mile long run
    Week 6 (5-11 June) - run 37 miles with 10 mile long run
    Week 7 (12-18 June) - run 40 miles with 10 mile long run
    Week 8 (19-25 June) - target race week, 10k (6.2 miles) on 25 June, 7 mile run on 22nd, 3.4 mile loop on 23rd, light jog & stretch on 24th, kick ass on 25th.
     
  4. call me mick

    call me mick New Member

    Joined:
    May 2, 2005
    Messages:
    158
    Likes Received:
    0
    Location:
    Louisville, Ky
    Yea I guess you don't need much speed work for a 10k. 6 miles is not a sprint. I'm so out of shape right now I probably wouldn't make it 6 miles anymore. How were your PR's in high school? I ran an 18:05 5k, 11:15ish 2 mile, sub 5:10 mile, 2:20ish 800, 57 400. I've also run 2 minimarathons and wow they were hell.
     
  5. warm

    warm Capitalism ftw

    Joined:
    Mar 9, 2003
    Messages:
    5,536
    Likes Received:
    0
    Location:
    Seattle/Kirkland
    My best time for 5k was 18:08; 10k is 38:37; I ran the mile in 10th grade and did it in 5:37. I quit track that year because our track sucked ASS, and so did the coach. I ran a 5:27 split in a 5k once, though. :o I like distance much, much better...

    I think people tend to over-do speed workouts. It's important to get a good base first (which I have had a difficult time doing over the last few years because I keep "forgetting" to run after a few weeks). Putting in a lot of miles (to a limit) makes your legs stronger and more resistant to injury so that you can start doing speed workouts and get maximum benefit from them.

    I've done a lot of reading on the subject, but I've always come up short when it comes to following my plan through. I've been putting a lot of effort into managing my time lately, though, so I will make this work this time.

    :hsd:
     
  6. call me mick

    call me mick New Member

    Joined:
    May 2, 2005
    Messages:
    158
    Likes Received:
    0
    Location:
    Louisville, Ky
    I always did like speed workouts better and that's why my track times were better in comparison to my 5k and minimarathon times which were both in the low 1:40 range. Yea I totally agree with you on the base. I injured a groin my senior year early in the year after a speed/hill workout and it bothered me the whole year. GL in your race.
     
  7. warm

    warm Capitalism ftw

    Joined:
    Mar 9, 2003
    Messages:
    5,536
    Likes Received:
    0
    Location:
    Seattle/Kirkland
    Yeah, I've been injured once already this year (started out with too many miles too soon in January). The best thing you can do for an injury is prevent it from happening.

    And thanks. I think I'll be ready.
     
Thread Status:
Not open for further replies.

Share This Page