"There's only one hard and fast rule in running: sometimes you have to run one hard and fast."








Friday, January 31, 2020

January Training

Not that you asked.

Jan 1: 7.5 in 80:46. Wind chill of 5, icy. Some chest tightness.
Jan. 2:  6 in 56:36. Sped up from 3-5.
Jan. 3 AM: 2 in 17:41
           PM: 2 in 17:51
Jan. 4: 7 in 67:23, miles 2&3 @ 8:10/mile
Jan. 5 10 in 105:08

Jan. 6: 4 in 40:54 w/ 8x Indian Mounds hill.
Jan. 7: 7 in 67:31 w/ 4x800@7:55-400.Miles 2-4: 8:37, 8:19, 8:42
Jan. 8: 0 (-10 wind chill)
Jan. 9: 7 in 64:40, last 4.5 in 39:50
Jan 10: AM 2 in 17:44
             PM 2 in 17:06
Jan. 11: 0 (-16 wind chill)
Jan. 12: 11 in 115:00 (-2 wind chill)

Jan. 13: 4 in 39:56 w/ 8x Indian Mounds hill
Jan. 14 7 in 67:29 w/ 4x800 @8:05/mile - 400. [miles 2-4: 8:44, 8:33, 8:39]
Jan. 15 AM 2 in 17:03 w/ 5x100-300 (max speed 6:14/mile)
             PM 2 in 17:10
Jan. 16: 0 (-27 wind chill)
Jan. 17: AM 2 in 18:12 (-10 wind chill)
              PM 2 in 17:04 (-3 wind chill)
Jan. 18: 7 in 71:30 [miles 2,3: 8:53, 8:46]
Jan. 19: 11 in 114:23

Jan. 20: 4 in 39:38 w/ 8x Indian Mounds hill
Jan 21: 7 in 70:18 w/ 4x800 in 3:45, 3:38, 4:06, 4:10 - 400. Tired. Really difficult. Windy (first two repeats with wind, last against)
Jan. 22 AM 2 in 16:24 w/ 5x100-300 (max speed 5:32)
             PM 2 in 16:19 Felt hard. Tension in back of neck.
Jan. 23: 7 in 64:00 w/ last 4.5 in 38:55
Jan. 24: AM 2 in 16:48
              PM 2 in 16:03
Jan. 25: 7 in 64:04 [miles 2&3: 8:05(against wind), 7:47 (half against, half with)]
Jan. 26: 11 in 103:27 Stiff in back before starting.

Jan. 27: 4 in 38:47 w/ 8x Indian Mounds hill (tight glute medius and TFL)
Jan 28: 7 in 65:59 w/4x800 in 3:42, 3:47, 3:49, 3:37-400. Against wind on repeats 1, 2 and half of 3, with wind last repeat. Wheeze last repeat.
Jan. 29 AM 2 in 16:59 w/5x100-300 (max speed 5:18)  Chest tightness.
             PM 2 in 16:17 Died half-way.
Jan. 30: 7 in 62:20 w/ last 4.5 in 37:50. Froze hands (8 wind chill)
Jan. 31: AM 2 in 16:29
              PM 2 in 16:24


1 comment:

Ben said...

nice work steve, for a minute there I thought you did 11 in 63:00 minutes.