Tuesday, November 20, 2012

Spike Search

I have to find a new pair of cross spikes and get them on my feet a couple of times before December 8th. I have an idea which ones I'm looking for so hopefully I can accomplish the task by weekends end. (I lost my old pair to the flood in June...)

My training is going well and really nothing too crazy. I just started adding some light, faster work to my week in hopes it get's me fit enough to crank out some decent splits on the course in KY. I have felt myself taking a leap in fitness so it must be working. Volume is on the low side but I plan to progress a bit this next week as long as my hamstring wants to play along nicely. Thursday is the Gobble Gallop 5k and I may sit this one out. I have a bad feeling about cranking out a fast 5k on a cool, slippery morning. Now, if its balmy like last year and no ice, I may toe the line...

Training for the last two weeks:

Nov. 5-11th
Mon- 58:00, trails in Hartley
Tue-59:00 (90,2 min,3 min,4 min, 90w/hill)
Wed-41:00 easy
Thr- 58:45 4 X 2:00 hills Rock-Hill)
Fri- 0 miles
Sat. 1:05:00 2x2 miles (11:30,11:27)
Sun- off, family sick

Nov 12-18th
Mon- 1:08:00 Hartley
Tues- 1:00:00 SNAP, (hills 90 sec at 6%, 1 min @ 7%, MP X 4)
Wed- 35:00 easy
Thr- 55:00 SNAP 7:30's easy
Fri- 44:30 w/ 11 X 100 meters @less than 5k pace
Sat. 0
Sun- 56:30, Skyline (2 min. neg split on return)

Total for YEAR: 1748 miles

Monday, November 5, 2012

Catch Up and New Energy

It's been near two months since my last posting. Blog entries certainly took a hit this year as well as my overall racing. I hope to freshen up things going into the last two months of the year as I prepare for a winter marathon training season in preparation for the 2013 Boston Marathon.

To get myself amped up I have committed to the USATF Club Cross Country Championships in Lexington, KY on December 8th. I am part of a Masters team that hopes to do well. I really am looking forward to this small build up and race as it will provide me some much needed motivation and some good, hard workouts heading into the last month of 2012.

I haven't done a ton of training this fall but I did manage to sneak into a Half Marathon at Whistlestop 1/2 and get caught up in a good pack of runners that ran together right to the tape. I finished 5th overall and 1st Master in 1:16:07.

Here is a very brief summary of the last two months.

Sept 10-16:
tend to injured hamstring.
massage and chiro

Sept 17-23rd:
M- 45:00
W-F: 0
Sat- 53:00
Sun- 1:10:00

Sept 24-30
M- 34:00
T-55:00 2 x 1000 meters
Thr- 56:00
Fri- 36:00
Sat- 1:01:00
Sun- Duathlon, canoe, run, canoe

Oct 1-7
M- 58:35
T- 1:00:00
W- 1:08:00 2 mi at 5:45 pace
Th- 0
Fri- 33:10
Sat- 1:04:00 2 X 2 mile at 5:50 LT
Sun- 1:06:00 trails

Oct 8-14
M- 1:01:00 SHT w/Kari
T- 1:14:00 2 X 3 mile at 5:55
Th- 45:00
Sat- 1/2 Marathon 1:16:07
Sun- 0

Oct 15-21
M-T- 0
W- 33:00
Th- 1:00:00
Fr- 44:00
Sa/Su- 0

Oct 22-29
M- 52:34
T- 54:00 (2,3,3,2 min intervals)
Thr- 32:00
Fri- 40:00
Sat- 0
Sun- 1:30:00

Oct 30-Nov 5
M- 49:00
T- 0
W- 33:0
Th- 48:00
Fr- 52:23 4 X 2-3 min @10K effort
Sat- 1:04:20  4 X 400 @ 4:55 pace
Sun- 1:40:00

Years Total:  1667 miles