3/12/09
Thursday
Sprint work tonite, I was not sure I felt up to it as the brain only tells you what it doesn't want to do at times and it didn't want to run fast and breath hard after last nights hill workout.
To start it off I ran an easy 1 mile (just to fool the brain into thinking it was going to be easy) The mile went well and the brains guard was surely down.
I set up for sprints and decided on 4-8 200s at around a 7 minute pace. Not too hard yet still speed work. I kept the grade at 5% and was ready to go....The first one went haywire somehow and I only ran it in 1:03 a very slow 7:42 pace with a pitifull kick of 8:16
I decided to speed up a bit on the second and did a .13 @ 56 seconds (6:52 pace)
This was much better and I was actually feeling pretty good. I started watching a Clint Eastwood movie and got my brain off the sprints.
Because I was feeling good, I decided to speed it up a little and do 14x200 with a 100 recovery. I somehow lost count and did only 13. Still I was happy with the results. I finished with a 1 mile easy and then a .75 cooldown walk.
1 mile easy 5% grade 4 speed 9:32 pace
14x200 sprints with 100 recovery between (5%grade 6-7 speed).
splits:
1.----.13@1:03 ---(7:42p-&-8:16 kick)
2.----.13@.56 ----(6:52p-&-6:53kick)
3.----.14@.57 ----(6:45p-&-7:16kick)
4.----.13@.56 ----(7:15p-&-6:38kick)
5.----.12@.50 ----(6:41p-&-6:37kick)
6.----.12@.51 ----(6:39p-&-6:25kick)
7.----.12@.52 ----(6:52p-&-6:25kick)
8.----.13@.53 ----(6:45p-&-6:31kick)
9.----.13@.53 ----(6:51p-&-6:33kick)
10.---.12@.50 ----(6:34p-&-6:52kick)
11.---.12@.45 ----(6:12p-&-6:04kick)
12.---.12@.46 ----(6:17p-&-6:08kick)
13.---.12@.45 ----(6:12p-&-6:42kick)--got quite tired at the end of this one.
1 mile @5% grade and 5 speed 9:08 pace
Overall 5.75 miles total
Running totals
Lastsest Runs
Followers
My Racing PR's
April 14 2012 Merrimac 10 miler trail race
1:35:53 (9:36 P)
May 28 2011 Barefoot trail 5K 27:32 (8:42)
June 2002 Parkfeast 4 miler 28:03 (7:01)
October 2002 Maine 1/2 Marathon 1:37:26 (7:26)
July 2003 Pat's Pizza 5 miler 36:13 (7:15)
August 2003 Beach to Beacon 10K 44:03 (7:06)
July 4 2012 L L Bean 10K 47:59 (7:45)
September 2003 Don Cardillo 5K 20:18 (6:32)
February 2005 Mid winter Classic 10 miler 1:22:50 (8:17)
May 2006 memorial Mile 6:17
September 2006 Craig cup X-country 5K 23:29 (7:34)
October 2006 Maine Marathon 4:01:30 (9:13)
May 2012 Pineland X-C trail Challange 25K 2:28:08 (9:34)
July 15 2012 Bradbury 6 Mile Scuffle X-C Trail race
6 miles 55:11 (9:12)
June 19, 2010 Mount Washinton road race 7.6 miles 2:18:53 (18:17 pace)
August 5 2012 Bradbury Mountain Breaker 9 miles 1:34:24 (10:29 pace)
September 09, 2012 Bradbury 12 mile Bruiser X-C Trail race 12 miles 2:00:53 (10:05 pace)
May 24, 2009 Pineland Farms trail challenge X-C 50K 31 miles 6:28:48 (12:30 pace)
Oct 5 2011 Stone Cat marathon (no training)
26.2 miles 6:11:37 (14:12)
Oct 20 2012 Bradbury Badass 50K (knee issues)
31 miles 7:19:10 (14:09)
Nov 3 2012 Stone Cat 50 miler ( DNF more knee issues)
Marathon finish 26.2 mi 4:53:20 (11:01 pace) Beat last year by 1 hour and 14 minutes....
Running Totals
2001........548.9
2002........607.0
2003........681.1
2004........689.7
2005........788.2
2006........849.5
2007........926.8
2008.......957.5
2009......1140.4
2010......1010.2
2011.......1014.6
1:35:53 (9:36 P)
May 28 2011 Barefoot trail 5K 27:32 (8:42)
June 2002 Parkfeast 4 miler 28:03 (7:01)
October 2002 Maine 1/2 Marathon 1:37:26 (7:26)
July 2003 Pat's Pizza 5 miler 36:13 (7:15)
August 2003 Beach to Beacon 10K 44:03 (7:06)
July 4 2012 L L Bean 10K 47:59 (7:45)
September 2003 Don Cardillo 5K 20:18 (6:32)
February 2005 Mid winter Classic 10 miler 1:22:50 (8:17)
May 2006 memorial Mile 6:17
September 2006 Craig cup X-country 5K 23:29 (7:34)
October 2006 Maine Marathon 4:01:30 (9:13)
May 2012 Pineland X-C trail Challange 25K 2:28:08 (9:34)
July 15 2012 Bradbury 6 Mile Scuffle X-C Trail race
6 miles 55:11 (9:12)
June 19, 2010 Mount Washinton road race 7.6 miles 2:18:53 (18:17 pace)
August 5 2012 Bradbury Mountain Breaker 9 miles 1:34:24 (10:29 pace)
September 09, 2012 Bradbury 12 mile Bruiser X-C Trail race 12 miles 2:00:53 (10:05 pace)
May 24, 2009 Pineland Farms trail challenge X-C 50K 31 miles 6:28:48 (12:30 pace)
Oct 5 2011 Stone Cat marathon (no training)
26.2 miles 6:11:37 (14:12)
Oct 20 2012 Bradbury Badass 50K (knee issues)
31 miles 7:19:10 (14:09)
Nov 3 2012 Stone Cat 50 miler ( DNF more knee issues)
Marathon finish 26.2 mi 4:53:20 (11:01 pace) Beat last year by 1 hour and 14 minutes....
Running Totals
2001........548.9
2002........607.0
2003........681.1
2004........689.7
2005........788.2
2006........849.5
2007........926.8
2008.......957.5
2009......1140.4
2010......1010.2
2011.......1014.6
1 comment:
Wow, you are going to be in great shape when Pineland Farms rolls around! Keep it up! I feel like I am that Oldsmobile in the back 40 that has grass grown up through the engine block, and it'll be a miracle just toeing the line in Maine on Memorial Day. Meanwhile you are training like mint muscle car! :-)
Post a Comment