4/24-4/30 Last week Phase III

April 24, 2011 – April 30, 2011 Wk 6/6 Phase III
Pretty good week of training, no especially huge workout, just three tough ones. We have already established training paces and are trying to accomplish tough workout after tough workout, stay setback free, and starting with next week (beginning of phase IV) making the workouts a little easier by keeping the paces the same but doing less total volume of work and mixing in tempo or AT (anaerobic threshold) running as well. Also, we might do 4-6 200's (or some other very light w/o) at 800-1500pace on one day but Phase IV will otherwise only have two workouts or one workout and one race/ time trial per week


Sun, Apr 24
3 x 3min Interval 90 sec easy after the third 3min Interval 4min rest then 3 x 200 with 30 sec rest for Brendan and 35 sec rest for Jen
J @ the 800 ~ 2:50, 2:53, 2:53 then 35 34 33
B ~ the first two were a 3flat 1000 then a 2:59 1000 then on my last 3minI I was at 2:31 @ the 800 then 3 x 28 (maybe one 29) for the 200’s

Mon, Apr 25
Off day

Tue, Apr 26
An easy 28ish with 4 good strides

Wed, Apr 27
J 8 x 200 with 35 sec in between each 200 then 8-10min rest and another 8 x 200
1st set ~ 2 x 37 rest were 36’s 2nd set ~ 2 x 37, rest were 36’s except last one 35

Brendan 2 x 200, 1000, 4 x 200
2 x 32, 2:43, 28.1, 28.7, (last two were regular starts) 28.2, 29.0

Thu, Apr 28
24ish minutes then push ups to fail, jen 50 brendan 94

Fri, Apr 29
26ish minutes with 4 strides for Jen and 5 strides for Brendan

Sat, Apr 30
Short and sweet last workout of phase III (as always the wind was horrible at Bangor HS’s Track)
3 x 3min interval 1min rest
J was at 2:52, 2:52, 2:54 @ the 800’s
B ran 3 x 1000 and went 3:02, 2:58, 3:02

When I A.M. run

There is something so personal about the early morning runs. Most of the world tucked into bed or stirring around bathrooms, kitchens, half dressed, half washed, half awake, half asleep and your half a mile into the run, pushing pavement with sure steps, your autonomy making the world seem a little more yours. As if the universe, that you are part of, knows the world is sleepy. As if to compensate for your effort and alertness the present is a little more engaging and lets the morning runner in on a secret. “This is the time when the world wakes up” murmurs the morning calm as we crisscross blocks away from the busier main streets which are still quiet before the morning traffic, “and if you beat the world to waking up, this morning time belongs to you and just a handful of others, and I will make it a little more special for your trouble of keeping me company.”

Shaving off time

Any runner, who has any aspiration to get better, has contemplated how to accomplish those three words that are this blog’s title. Whether through training, eating better or wearing lighter shoes we do it for us. So that we get a little more bang out of our effort buck. That idea of getting more for our effort is true throughout life. If you put a lot of effort into something you want to get a quid pro quo return, otherwise you are left feeling dissatisfied. Through our formative years we all learn the valuable lesson that sometimes what we get out of effort is a less than qualitative return; satisfaction! Knowing you did your best, or learning to recognize how you failed ex post facto can be satisfying but only with enough reflection. Adults recognize the importance of this form of “satisfaction” as a return however children are left to figure this out through the trials of youth. I am so proud to have supported my wife as she raised $2,200 for kids whose lives are in danger. For them, each dollar raised is shaving off time until a cure. And yes she did the fundraising for her, it feels good to help others, but isn’t that an amazing effort to be part of? Yes, and you can see her satisfaction in this video:


http://www.youtube.com/watch?v=STrkkhlTZME

unexamined training isn't worth....

“the unexamined life is not worth living” – Socrates

Why do you run they way you run? More precisely, why do you train the way you train? What I mean is, do you run for some transcendent reason, to escape the whirlwind of life’s obligations? Or is it be tough, to exercise, to get in touch with your animal side full of bulging, sinewy, primal tenacity. Or is to be the fastest you can, at that distance you want to race, point A to B, as quick as you damn can? Most of us run from a combination of these urges driving us, pulling us, getting our ass’ out the door. But once you coordinate your priorities, and reevaluate often because priorities change over time as life changes over time, you should always examine what I first asked. Why do you train the way you train?

Every run should have an answer and the question is why I am running this run? Depending on priorities, you could run because of a stressful day or to have some fun. However, if the main priority driving you is to be as quick as you can, then each run should have a pretty specific answer to why it was run. You should be sure of what you are doing with each step, even if at times that is opening the floodgates and running with sheer will power, speed and adrenaline. “The best laid plans of mice and men…” does not trump “knowledge is power”. Just because months of planning can go wrong in one race doesn’t justify dismissing knowledge and resources out there. So think about why you run and then ask why you train the way you do.

missing the start

Ok I get it, people who started as athletes, trained right, ate right, stayed setback free and had a little luck from the “athletic gods” can maintain athletic prowess like a sun set. Dwindling yes, but brilliant in its own right, even at its last moment,fading away, it is still beautiful to watch. So if you start in shape, stay in shape, then you can maintain shape for a long period of time, and depreciate respectably even into your twilight years. However, I'm 36 and never was an athlete. I'm not that strong, not that fast and i dont think it is possible to really work on that. Can I get faster, stronger and build muscle mass?

Please check out these youtube channels:

http://www.youtube.com/user/nolandubya

http://www.youtube.com/user/veeters2002

she is 50!!
http://www.youtube.com/user/beachbodycoachs#p/a/u/1/ViKv3UAeLDs

and after a spine injury this 50 year old
http://www.youtube.com/user/EML59

The getting old myth

Its a fool who does not admit the turning of the years and clings futilely to youth, often with some delusional perception, but its a down right moron who throws away their age appropriate level of youth, depreciating yearly as it may, with a grasp at "enlightened maturity" saying they are "too old for this"..... "this" is life.

Do some research on these questions:

At what age do men peak in testosterone production, how many years does it stay at peak production, and how does this relate to the healing of muscle?

How old was Lance during his most dominant years?

Who is Willie Gault, how many sports was he involved in and what is he running right now?

At what age did Joan Benoit Samuelson stop being competitive in the marathon?

How old was Randy Couture when he won his UFC belts?

Training 2/6-4/23

On Feb 5th Jen raced a 5:28 mile and Brendan a 4:38.

If rest is not stated during a workout then it is full recovery, usually 3 or 4 times previous bouts time (actual seconds, so a 32 second 200 would get 90sec to 2min rest)but is even more following sprint efforts.

All workouts include a 15min easy run warm up and normally some dynamic stretching drills and strides.

Feb 6, 2011 - Feb 12, 2011
Sun, Feb 6
beginning of phase II
Week 1/6

J 3 x 200 30low 29high/mid 30 low

B 2 x 200 26.3 25.00

Mon, Feb 7
Off

Tue, Feb 8
An easy 30ish

Wed, Feb 9
3 x 5minI 3min E

J 1200+ 4:24 4:19 4:15

B 2:32 800+, 5 flat mile, 5:03 mile

Thu, Feb 10
J off
B 20min

Fri, Feb 11
J 25min drills and strides

B 30min drills and strides

Sat, Feb 12
20minAT or Tempo
J 6:10 12:24 at 2mile and then all 46’s
B 5:26 10:52 then a 5:28

Feb 13, 2011 - Feb 19, 2011

Sun, Feb 13
Week 2/6
2 x 200 j 400 b 600

J 30.6 29.5 64.4
B 26.3 25.5 1:31.6

Mon, Feb 14
Off

Tue, Feb 15
30min then drills and strides

Wed, Feb 16
3 x 5min I 3minE
J 1200+ 4:25 4:17 4:19
B 1200 at 3:50, 4:57 mile, 5:05 mile


Thu, Feb 17
J off
B 20min

Fri, Feb 18
25min then drills and strides

Sat, Feb 19
4 X 5min AT 1min easy
J 1200+ 4:38-4:41
B first one was 5:30ish pace then after that was under 5:20 pace

Feb 20, 2011 - Feb 26, 2011

Sun, Feb 20
Week 3/6
200 j 400 b 600

J 30.7 66 high
B 26.6 1:29.2

Mon, Feb 21
Off

Tue, Feb 22
30min drills and strides

Wed, Feb 23
3 x 5min I 3min easy

J 1200+ 4:19 4:20 4:17
B 1200+ 3:48, 4:57, 5:02mile

Thu, Feb 24
Off

Fri, Feb 25
25mins drills and strides

Sat, Feb 26
24min with light strides in there


Feb 27, 2011 - Mar 5, 2011


Sun, Feb 27
Wk 4/6
MEUSATF
J 400 66 2 mile ~11:43

B 800 2:04.5

Mon, Feb 28
Day Off running


Tue, Mar 1
30min easy
15min drills
4 20sec strides
5min run home
7min Elevate

Wed, Mar 2

J ~ 21ishmin (miles) 6:38, 6:24, 6:27
B ~ 20:30ish Miles 5:28 5:20 5:25 2:46 (last 800+)
Full rest
J~ 4 x 200 40, 38, 37, 35
B ~ 6 x 100ish strides
No fly on half of 200s/strides

Thu, Mar 3
J day off run
B 30ish min

Fri, Mar 4
20min easy
15min drills
4 20-30sec strides
6-7minElevate

Sat, Mar 5
Short warm up then
J ~ 16 x 200 with 30 sec rest (36-40) avg low 37

B ~ 18 x 200 starting every minute mostly 32 or 31 some 30’s and 33’s and maybe one or two 34 I kept the clock running

Mar 6, 2011 - Mar 12, 2011

Sun, Mar 6
Wk 5/6
J ~ off
B ~ 39min easy

Mon, Mar 7
We jogged the girls right before and then did 20min then

J~ 4 x 3 OLS / 3 x 20sec on 20 sec off push ups / 90sec uglys
B ~ 4 x 5 OLS / 3x 30sec on 30 off push ups / 90sec uglys

Tue, Mar 8
15min and light drills
5minT 1minE x 4
1200+meters j ~ 4:27-4:33 b ~ 3:53-3:56
Short cool down

Wed, Mar 9
30ishmin easy
15min drills
4 20-30sec strides
Jog home

Thu, Mar 10
Day off run
J~ 4 x 3 OLS / 3 x 20sec on 20 sec off push ups / 90sec uglys
B ~ 4 x 5 OLS / 3x 30sec on 30 off push ups / 90sec uglys

Fri, Mar 11
Warm up
11 x 30 sec (800-mile pace) 30 sec off at sea dogg
Ran home


Sat, Mar 12
24min easy
14min drills
4 20-30sec strides
8min run home


Mar 13, 2011 - Mar 19, 2011

Sun, Mar 13
Wk 6/6
Day Off running

J~ 4 x 3 OLS / 4 x 20sec on 20 sec off push ups / 90sec uglys/ plank 2:12
B ~ 4 x 5 OLS / 4x 30sec on 30 off push ups / 90sec uglys/ plank 2:12

Mon, Mar 14
20min Tempo/very hard effort It was late (8:30pm) when the bout was started
J ~ 6:11, 6:06, 3:04, 3:04 B ~ 5:14, 10:29, 5:27ish, stopped at 17:27 for 60sec then an 800 in 2:38
Full rest
5 x 100 strides/4x200 34,36,35,34
No fly on half of strides/200’s
Light jog with girls (no real cool down)

Tue, Mar 15
We did a good (9-10min pace) 20min jog with the girls
10min drills without much rest

J no formal run
B 21min easy

Wed, Mar 16
21 min with 4 strides


Thu, Mar 17
First outdoor track workout about 4 times as much rest as just ran while jogging 200 in between
J 4 x 300, 3 x (200, 300), 300
58, 57, 55, 57 (35, 54, 35, 53, 35, 53) 53
B 10x 300
First and last where high 47’s low 48’s 5 or 6 where 46’s the rest low 47’s

Fri, Mar 18
We were recovering from St. Pattys day
I got a 21min run in Jen took the day off

Sat, Mar 19
6 x (3minT 1minE)
800’s J almost an 800, just over an 800, a little more over, last three were right before the line

B 2:38, 2:34, 2:33, 2:34, 2:33, 2:36
Almost 10min cooldown

Mar 20, 2011 - Mar 26, 2011

Sun, Mar 20
Beginning Phase III
Wk 1/6
Day Off running
10min drills (40sec drilling 20sec rest)
J~ 4 x 3 OLS
B ~ 4 x 5 OLS

Mon, Mar 21
22:30min easy Jen’s quads are sore!!!!!
4 20ishsec strides
Ice

Tue, Mar 22
30min easy

Jen’s quads are still sore, more so when walking down stairs

Wed, Mar 23
J 400,200,400,400, 2 x 200,600,200,200,400, 2 x 200,600
74,34,73,75,35,34,1:51.5,35,35,75,35,34,1:56
B 600, 400, 400, 600, 4 x 200
1:36,59low,59.0,1:28.7,32.4, 31.4,31.5,31.0
Jen’s quad’s felt better but were still a factor. We ran indoors b/c it was snowing

Thu, Mar 24
J off b 20mineasy

Fri, Mar 25
J 30min with 4 strides b 22 min easy then 4 strides

Sat, Mar 26
J 15min 3minrest 5min full rest 5 x 200
6:25 6:28 4:23 (1200) 38, 37, 36, 37, 33.7
B 18min 1min rest 2min fullrest 5x 200
5:24, 5:19, 5:27 76 (400) 32, 32, 31, 31, 28.57

Mar 27, 2011 – April 2, 2011


Sun, Mar 27
Wk 2/6
Day Off running

Mon, Mar 28
22shm min easy 4 x strides

B 2 x 5 OLS/ 4x 30sec on 30 off push ups / 1:45sec uglys/ 2:00 plank
J 2 x 3 OLS/ 3 x 30sec on 30sec off p ups/ uglys/ 2:00 plank

Tue, Mar 29
25min easy
10min drills

Wed, Mar 30
J 200,200, 200, 800, 200, 200, 200, 800, 16 x 200
3 x 36, 2:28, 3 x 37, 2:35, 38, 37.8, 38.2, 38.1, 37.2, 37.1, 36.4, 36.5, 36.2, 37.1, 35.5, 36.4, 35.4, 36.2, 36
B 2 x 600 4 x 400 12 x 200
1:36 x 2, 59.8, 58.3, 57.5, 58.6, 31.1, 29.9, 29.7, 29.28, 29.13, 32.25, 32.0, 31.9, 31.6, 31.5

Thu, Mar 31
B - 30min j - off

J~ 3 x 3 OLS
B ~ 3 x 5 OLS

Fri, Apr 1
Snowed a bunch
30min easy

Sat, Apr 2
J~5minT, 1minE, 5minT, 1minE, 5minT, 3minE 8 x 400 starting every two minutes
1200+ 4:39 4:39 4:43 85,86,86,86,88,90,88,88

B~5minT, 1minE, 5minT, 1minE, 5minT, 3minE, 5minI, 3minE, 5minI
1200+ 4:01 3:58 3:58 4:58mile 5:10mile.

April 3, 2011 – April 9, 2011

Sun, Apr 3
Wk 3/6
Day Off running
B 3 x 5 OLS/ 4x 30sec on 30 off push ups / uglys/ 2:00 plank
J 3 x 3 OLS/ 3 x 30sec on 30sec off p ups/ uglys/ 2:00 plank

Mon, Apr 4
45min ran with sub5 for 30min

Tue, Apr 5
We both did 22ish min (on our own) and then 4 strides

Wed, Apr 6
J ~ 400, 1min rest, 400, 1min rest, 12 x 200 with 30 sec rest
77, 76. 38-39
B ~ 2 x 600 with 5min rest then 9 x 200 with 2-3min rest
1:37, 1:34, 29low, 29.6, 29.3, 29.0, 28.7, 29.0, 28.6,29.1,29.5

Thu, Apr 7
We ran 30ish min together

Fri, Apr 8
We ran 16min apart then did the last ten or so together and then it was 4 x 25sec strides

Sat, Apr 9
SO MUCH WIND!!!!! a second and a half or more slowdown per lap)
J ~ 8 x 3min Interval 90sec easy
At the 800 2:56,3:00,2:58,2:56,2:57,2:58,2:58,3:00
B~ I felt really pooped so I called it early today
5 x 3min interval 90sec easy
At the 800 2:29, 2:27, 2:29, 2:27, 2:29

April 10, 2011 – April 16, 2011

Sun, Apr 10
Phase III
Wk 4/6
Day Off running but a 7 mile walk
B 4 x 5 OLS/ 4x 30sec on 30 off push ups /2min uglys/ 2:00 plank
J 4 x 3 OLS/ 3 x 30sec on 30sec off p ups/2min uglys/ 4:00 plank
Mon, Apr11
20ish min

Tue, Apr 12
We both did 20ish min (on our own) and 4 strides

Wed, Apr 13
Lazy rainy day No run

Thu, Apr 14
J ~ 2 x 600, 3 x 400, 4 x 300, 4 x 200
1:56, 1:57, 72, 75, 75, 53, 53, 54, 54, 4 x 34
B ~ 2 x 200, 1000, 9 x 200
30,32, 2:42, 29, 29, 28, 28, 28,29,28,28,28 (last 5 were regular starts)

Fri, Apr 15
J ~ 31min in the am about 20min in the afternoon

B ~ 20min easy

Sat, Apr 16
J ~ 24 min with 4 strides
B~ 26min with 4 strides

April 17, 2011 – April 23, 2011

Sun, Apr 17
Wk 5/6
Phase III
Day off running

Mon, Apr 18
As always windy
4 x 3minI 90sec Easy, 4min rest after the 4th 3minI then 3 x 200 4min rest 3 x 200 about 30 seconds rest after each 200 rep
J- (for the 800) 2:56, 2:55, 2:59, 3:01, 35, 37, 38, 34, 35,35

B – (for the 800) 2:28, 2:26, 2:28, 2:29, the 200’s were 29’s with one or two 28’s and maybe a 30 (hard to tell cause I kept the clock running)

Tue, Apr 19
26ish min first 15min apart

B ~ 2 x 5 ols/ 74 push ups in a minute/ 90 sec uglies 90 sec plank
J ~ 2 x 3 ols/ 55 push ups in a minute/ 90 sec uglies 90 sec plank

Wed, Apr 20
26ish min with 3 strides for Jen and 4 strides for Brendan

Thu, Apr 21
Wicked bad constant wind with gusts coming from all directions! Plus it started to hail a couple of times, low 40’s temp
J ~ 2 x 200, 900, 4 x 200, 300, 3 x 200
2 x 39, 3:03, 2 x 37, 38, 34, 56, 2 x 36, 34.00
B ~ 600, 2 x 200, 600, 4 x 200
1:40, 30, 29, 128.9, 31, 2 x 32, 31
Even though some of the times were a bit slow, it was good considering the weather

Fri, Apr 22
25ish minutes


Sat, Apr 23
22ish minutes