4 – 6 – 4 Colby Track Workout – RunLog 8-26-14

For my primary run today, I went to Colby College’s track.

More because track/interval workouts are what I do on Tuesdays, than because I wanted to go run in 85F degree weather with bright sunshine on a track with no shade.

However, I also I know that running faster in the heat is one of my weaknesses, it always has been. Even though the summer is almost over, I am sure that we will have a few more days of hot weather running. If I want to run well in the heat, I need to run in the heat.

Also this type of running develops a certain amount of mental toughness. Especially, since I wasn’t really all that into doing track work today. I had planned to do 4 x 400m, 4 x 200m and 1 x 1.0 at sub 6:40 pace,  a fast mile at a sub 7:00 minute pace and between 4-8 100 yard pickup/sprints – depending upon how I was feeling at the end.

During my recent 5K races, I find that once I go past the 1.0 marker, I let my foot off the gas and start to slow down and then when I get to the 2.0 mile mark, I tend to slow a little more until I get to where I turned around during my 1.0 mile warm-up, where I begin to pick up my pace again.

I know that I need to work on faster pacing between miles 1.0 to 2.5

So what did I do?

  • 1.0 mile warm-up
  • 4 x 400m with 400m recovery between
  • 6 x 200m with 200m recovery between
  • 4 x 100 yards on the football field.
  • 1.0 mile cool-down

Continue reading “4 – 6 – 4 Colby Track Workout – RunLog 8-26-14”

Bennie Had His Own Plans – RunLog 8-13-14

Light rain toda
Light rain toda

Today was my favorite kind of weather to run in.

Low 60’s, light rain.

So it was a perfect morning for a run!

I was sore from yesterday’s two speed work sessions, my legs were toast, no pain, just sore and tired.

So today was going to be a recovery run(s) somewhere between 2-5 miles total.

As you can see Bennie and I went out slow and never really sped up all that much, although the pace was all over the place.

He really wasn’t in to running all that much faster today either. Continue reading “Bennie Had His Own Plans – RunLog 8-13-14”

Active Rest Day – RunLog 6-23-14

Beautiful day
Beautiful day

Yep, I need a day for resting!

Yesterday’s Rail Trail 5K, left my hamstring sore, so it needs a day or so to recover. It is not painful just sore (big difference). I was still able to do my mobilization routine, Day 19 of the Kinetic Revolution’s 30 Day Challenge and a little weight work in the back of the garage, without too much in the way of discomfort.

However, running a few steps this morning during Bennie’s first walk caused the discomfort level to get a little more than I wanted to play with today.

So I figure that I will not do my run today and just relax a bit.

However, Bennie didn’t get to run yesterday and when we headed out later to do his long walk, he was grabbing the leash and pulling to tell me exactly how unhappy he was about just walking. Continue reading “Active Rest Day – RunLog 6-23-14”

Didn’t Quite Beat the Rain – RunLog 6-13-14

Weather Map 6-13-14
Weather Map 6-13-14

After this morning’s “fun” run down-back with Bennie (more on that later), I decided to drive into Waterville and run in-town for a couple of reasons:

  1. not quite so many hills – still trying to behave myself a little
  2. the screamin meanies are just miserable down-back – in other words the mosquitoes are clouding in and threatened to pick Bennie and I up this morning and carry us off into the woods.

The weather when I left the house was pouring rain and I was thinking that my planned 10K was gonna be on the treadmill at Champions. Now I don’t mind running in a little rain, but downpours, just make it fairly miserable and if I have a choice, I will take the treadmill versus the downpour. Luckily, it stopped raining about the Waterville town line and wasn’t even sprinkling when I got to Colby.

When looked at the radar image, there was a nice window before the rain would get there. Which meant I had to move my ass to get going and didn’t do my new pre-run warm-up. I got in my 100-ups, but that was all.

I struggled with that first mile – actually it sucked. My legs felt like lead weights, my lower back was stiff and I couldn’t seem to get my breath, it was like I was running at about a 6:30 pace, but when my watch told me I had gone a mile, it was over a 9:00 minute pace. At that point, I thought to myself, this run is not going to be one of those fun ones and forced myself to pick-up the pace – a lot. Continue reading “Didn’t Quite Beat the Rain – RunLog 6-13-14”