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Dan · Posted: Fri Sep 12, 2003 2:40 pm Post subject: Dan's Jog Blog

Rather than hijack other peoples' training threads with tidbits of my workouts, I'll start my own thread...

Last week ran all 7 days, starting back up after a brief rest following the Alumni Run. 38 miles with the highlight being consecutive days of 7 and 9.5 miles.

Took yesterday off and decided to make today a track workout; I believe my first since those 200's back in March or whatever. I planned on running eight 400's with a 400m jog recovery, running at least 90 and hopefully as low as 80. Turned out to be quite a bit tougher than expected, but I ran 88, 89, 87, 82, 78, 81, 80, 77. Splits were fairly even, although the first 200m of the 5th one (following an extra lap jog) was a 37... The 80 was perfect 40/40 splits, which is exactly what I was hoping for from the start. Neutral

Very windy day, plus I had to hop over several mats on the track and I was breathing heavy chemical fumes from the infield track surface being applied. By the fifth interval, I could taste the crud on my lips. I was feeling rather nautious by the last one...

3 mile brisk warmup, 2.5 mile slow cool down, ~9.5 miles total. Bumped into Will on my cooldown, as he was waiting for practice to start. I'm sure he'll have a recap later... Smile

Dan
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Ducks Fan · Posted: Fri Sep 12, 2003 7:25 pm Post subject:

yep, our practice was actually what i was hoping for. it was 2 X 3000 and 6 X 400. That's quite a hefty workout considering our previous hardest interval workout was 4 X 1000 and 2 X 800 with about 3 mins recovery. I had to stop after about 2k of the second 3k because my hip was bothering me. It was caused by our run Thursday (about 7 miles on roads and cement paths) and the course we ran for the 3ks today was mostly cement. I stretched out a little and did the 400s on the inside of the cement path and my hip felt fine. I don't know why our coach would have us run on roads after a meet, but maybe that's just me.

Dan, do you plan on doing any 1500 or 800 time trials soon just to see how much you've recovered? That seemed like a pretty strong workout for you first track session in a while. I'm kind of looking forward to XC getting over so I can start working out on the Willamette track. I just got a book by Lydiard and am starting to plan out a schedule from some of the suggestions/workouts he gives. Can't wait to start my own interval workouts!
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November 9th...

Dan · Posted: Fri Sep 12, 2003 9:16 pm Post subject:

That's definitely a hefty interval workout. Surprised

What sort of pace?

I'm not big into time trials. Once or twice a season tops, and only when in race shape at that. There are plenty of workouts that provide good race predictors without taxing unprepared legs like a time trial does. I need to get a lot more intervals under my belt before I even start thinking along those lines...

Dan
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Ducks Fan · Posted: Fri Sep 12, 2003 10:14 pm Post subject:

well, she told us to do the 3ks at our goal 5k race pace. i was kind of surprised because just last week she told us to do our 1500s a little slower than race pace. And we only had two of them. My goal is 20 minutes but I knew I wouldn't be able to hit 12 for the 3s. Today I just wasn't mentally into running hard and it seemed no one else was. To me it would seem that a 2 X 3k at 5k pace (with about four minutes recovery) would be harder than a 5k itself. I did the first 3k in 12:20 or so and felt fine physically. But mentally I just wanted to go home. We started our second 3 and everyone went out quite a bit slower (I was in 2nd for about the first 500m or so). The finishing times were pretty slow for nearly everyone.

We did the 4s on our own and were supposed to do 2 at a hard pace, 2 at a medium pace, and 2 at an easy pace. I did the hard ones in about 77, meds in about 85, and easy in about 90. My hip felt better running on the grass than it did running on the constant pounding of about 8 miles on pavement over the past two days. If it feels completely better by tomorrow at about 10:30 I think I'll get up and run to West HS and back.
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November 9th...

Dan · Posted: Fri Sep 12, 2003 10:20 pm Post subject:

Huh?! Something must've gotten lost in the translation with that workout... Neutral

That first 3k would've been a perfectly good tempo/time trial workout on its own. Adding anything to it just makes it an extra race day in the middle of an already full schedule. No wonder everyone slowed down on the second one... Rolling Eyes

Looks like we ran almost exactly the same pace on our 400's today!

Ducks Fan · Posted: Fri Sep 12, 2003 10:38 pm Post subject:

Yeah I was quite surprised when I heard what we were doing today. Some people just ran the first 3k, jogged the second one, then jogged the 4s. 8400m of interval work is a little to much for this early in the year (at least that's what I think) especially after a hard race on Wednesday and a semi-hard long run yesterday. Oh well, it's over for now. She said we'll do 1ks on Monday and I'll ask her if I can take off on my own if she plans to give everyone about 2.5 minutes of recovery or so. It'd be nice to do them with 45 seconds or a minute rest, but I know she wouldn't have the whole group do one so soon after the previous one.

Yeah, in that order. I thought it should have been the other way around but what do I know? I think our coach should take more precautions when quite a few people have aches and pains. We did NO stretching after our 4s which was kind of surprising and annoying. I did some on my own but feel it should be the coach's responsibility to have the team do some together.

The route I take to West HS is about 9.5 miles or so. Heading to West is pretty hard once you get across the bridge, but coming home is pretty easy and fast. I told her about my hip bothering me and she told me not to run this weekend. But because our longest runs during the week are only 50 minutes or so I think I need to get in a good 10 miler on the weekend.
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November 9th...

Dan · Posted: Fri Sep 12, 2003 10:51 pm Post subject:

Dan · Posted: Sat Sep 13, 2003 1:32 pm Post subject:

Another 8-8.5 miles (66 minutes) today. Not too sore from yesterday, but energy levels were lower than anticipated. Paul, remember that ridiculously hilly route I drove you along last year? Today's run was a possibly hillier variation of it. Boy was I spent on the way back...

Dan
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Paul · Posted: Sat Sep 13, 2003 7:06 pm Post subject:

Dan, your training is really moving into hyperdrive at this point. It really seems you are over the injury hump and those general physical weirdness problems ( cramping, et. al. ) you were having last year.

Will, that was some workout. I am assuming your coach knows what she is trying to achieve, here. But there are a lot of people out there that like to throw numbers out, like do this at 5K or that at 10K pace. It would seem date pace vs goal pace would have been the way to handle it, especially this early in the season. It actually is a good thing that some of you guys actually cut the pace back some, or there could have been some disasterous effects. 8400m of intervals at that level is one heck of a workout.

Paul

Dan · Posted: Sat Sep 13, 2003 7:17 pm Post subject:

Dan · Posted: Sun Sep 14, 2003 3:59 pm Post subject:

A bit of left quad strain/soreness today after an "easy" 7 miler. We'll see how much it dies down by tomorrow. Probably at least partially a result of the aimless driving yesterday... Rolling Eyes

My body never responds well to more than half an hour in the car in any one day.

Dan
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Paul · Posted: Sun Sep 14, 2003 7:18 pm Post subject:

Since I've been on the Forum, this is the healthiest stretch I've seen from you. So I shall continue with my unabashed optimism.

Paul

Dan · Posted: Sun Sep 14, 2003 7:55 pm Post subject:

Hmph.

Dan
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Paul · Posted: Sun Sep 14, 2003 8:39 pm Post subject:

Hey...that was a complement...I think Very Happy

Dan · Posted: Sun Sep 14, 2003 9:17 pm Post subject:

I never did take compliments well...

Dan
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