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Playin in Dirt - Week 11-12 - Dec 20, 2010-Jan 3, 2011
Published by Jan 2nd 2011, 4:43am
Sunday, Jan 2 Mark: Soo,
the plan was to head to the high school track we normally go to and
when we got there it had stage equipment and stuff all over the track so
we couldnt workout on it. So we went to Reseda High School where they
have a dirt/ sand track and worked out there. By California standards it
was pretty cold at 47 with a little wind and it rained throghout the
workout. My workout was supposed to be 4x400-4x300-4x200 all at 4 min
mile pace with one to one recovery. But with the conditions and being on
that track I ended up hitting 61.3-62.1-62.0-61.8 on the 400’s all with
a minute recovery. Afterwards I jogged 200m and got the camera out to
film Matt’s 600 during my recovery. I ended up taking 6 minutes recovery
after the 4’s and I did not recover well at all. I ended up going
46-47-48-32 on the 300’s and bumped the rest from 45 seconds to a
minute, and only ran a 200 on the last effort. I dont know if it ws the
track or what but I just couldnt do the 4x300 in 45 with 45 seconds
rest. So then I took another 5 minutes rest and did 3x200 in
30.1-30.1-30.0 with 30 seconds rest and had to cut the last one. I think
I should have modified the paces on the 400’s and prolly started at
63’s and maybe run a 62 on the last 1 or 2, as well as using my 6
minutes in between to recover rather than filming and i would have been
able to complete the workout better, but who knows maybe I just wasnt
able to do the workout. I’m planning on doing another strength endurance
workout this coming weekend, and then I will do a speed endurance
workout the next weekend, something like 4x400 hopefully averaging 53
mid-low with 4-5 minutes recovery, I’ll see how the training progresses
over the next 2 weeks leading up to it.
Saturday, Jan 1 Mark: I’m about to head out for a run before work, planning on an easy 30 before the workout tomorrow, I’ll post what I end up doing.
Friday, Dec 31 Mark: Easy 33 minute hilly run with Matty.
Thursday, Dec 30 Mark: We
decided to do a hill repeat day, but we mixed it up a bit. The idea was
to do 2x150-200-250-200-150 with a easy jog back down and 5 minutes
between sets. Realistically our marks were prolly more like 130-200-280
as we just wanted good stopping points, the actual distance and times
were all negligible and relative to the workout. On the 280’s I list my
200 split to give an idea of pace relative to the distance we have done
throughout the season. That being said I went 20-43-(45/59)-42-20;
21-40-(43/56)-42-20. i thought it was a good session, and since we arent
doing any weight training I would like to maintain doing hills deeper
into the indoor season than I normally would, and I will prolly resume
them again after the indoor season is completed.
Wednesday, Dec 29 Mark: Easy 30 minute run
Tuesday, Dec 28 Mark: We
decided to do some 800 repeats on the bike path, I was kinda wanting to
do 5 but my lungs and throat were burning so bad I just stopped at
4....the legs were burning pretty good as well lol. Anyway I went
2:22-2:18-2:20-2:18. Cant be disappointed with that and hopefully i can
back that up with a couple decent workouts later in the week. Also if
anyone pays attention, that last video we did is going to be the last
one we do, at least for season 1. Tim is uncertain whether he will be
returning to running after going on a cruise, and if he doen’t continue
training with us, Matt and I are not sure if we will want to continue to
do the workout videos. Guess we’ll know in 10 days or so.
Monday, Dec 27 Mark: 35
minutes easy with the fellas....first run in for.eh.ver so it was nice
to be out and about. I can still feel the lingering effects of being so
sick but the worst of it seems to be behind me. Tomorrow I’m planning on
a light workout, so we’ll see what works out.
Sunday, Dec 26 Mark: As of now I’m planning on running easy tomorrow so we’ll see how I feel then
Saturday, Dec 25 Friday, Dec 24
Thursday, Dec 23 Mark: So
yeah...still not running, realistically I’m targeting Monday and I
guess this will just be my week off to recover...I get sick once or
twice every year and miss a solid week so this is one of them for this
year.
Wednesday, Dec 22 Mark: I just woke up and I think I’m worse than yesterday...definitely not running today.
Tuesday, 21 Mark: Ok so now I’m actually sick...looks like I won’t be running for a few days...hopefully its just a few days...
Tim:
Another 45 minutes today I am feeling better and better each day. It’s
about time! I have been sick since before Thanksgiving. Geez. Anywho, It
has been raining a bunch so that hasn;t been helping the return to
fitness. I am going to try and run what my college coach used to call
‘cruise intervals’ tomorrow.. so we’ll see how that goes.
Matt:
I’m definitely getting sick. Probably Mark’s fault. Time for soup,
grilled cheese, Halls, Emergen-C, kleenex, blankets, and movies. See you
in a few days. Happy Holidays everyone!
Monday, Dec 20 Mark: Easy
35 minute recovery run with the guys...starting to feel a little sick
throughout the day so time to start pumping the emergen-C!
Matt:
My body felt pretty good after the workout yesterday. But as soon as I
finished my easy run in the rain with the guys I think I’m starting to
feel something coming on. As in a sickness. Tim has been sick the last
week and Mark isn’t feeling too great either so I’m guessing that this
is the beginning of me being sick. Hopefully my superior immune system
will kick in and knock out this bug before it gets going.
Tim:
Im baaaaaaaacccccccccckkkkkkkkkkkkk! Ran for 45 minutes today...
partially with the guys. I am not 100% healthy, but am definitely 100%
ready to be running again! Just like Matt had previously said, “It’s all
or nothing at this point.” I chose all.
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