Mon 9/22: I think I killed my legs last weekend... I feel like I can't move... groin/hamstring/glutes in such pain. Tried and could barely bike/run.
Wed 9/24: ~2mi easy.
Fri 9/26: ~2mi easy.
Sat 9/27: ~3mi easy.
Sun 9/28: DDR! First time playing at golfland, was super fun.
Tuesday, September 23, 2014
Tuesday, September 16, 2014
Alumni Power
Mon 9/15: 2x2.2mi tempo going with 2 min rest (aka going every 15). Ran 13 (split 6:30) then 12:40 (split 6:20), second one in spikes, goal was to stay in control while maintaining a fast (near race) pace. Put a lot of focus on form, especially since it was my first time wearing spikes since track. The first one felt really good/pretty easy. It was pretty shocking being in spikes at the start of the second one, felt really fast in comparison and definitely sped up a bit. Still felt in control in the second one, but had to push the last half mile a lot harder to keep pace. Felt really bad afterwards, probably because I had such a long (30min) warm up and had to rush to dinner (12min cool down). Legs were really really sore at night, stomach was uncomfortable, and was a bit nauseated. Hopefully I'll feel better tomorrow, definitely going to take an easy recovery day. ~9.5mi total.
Tue 9/16: Went really easy since legs were sore from yesterday's workout, ~5mi.
Wed 9/17: Off, left my shorts at home.
Thu 9/18: AM: ~5mi, legs were feeling pretty bad. Was gonna do a fartlek, but just wasn't feeling it, so only did a few speed-ups.
PM: Did some stationary bike/core/upper body
Fri 9/19: AM: Easy 20min with a few strides, 2.5mi.
PM: Drove 6 hours... back at Caltech!
Sat 9/20: Alumni Race! Turns out the current athletes were doing a 5on/2off fartlek instead of the race, so pretty much had to race alone. Was still fun though, went out way too hard the first lap (shouldn't have kept up with Gus). Splits ~8:47, 9:30, 9:30. 27:47 is decent, but 2 sec off from my pr. Eric and I passed each other a few times throughout, but didn't manage to catch him on his final rest. Ane and Jared were decently close (probably were going a bit faster than me during the on), and went fast through their final rest trying to catch me haha. ~10mi.
Sun 9/21: Lifted with the team. Then drove back up to the bay area.
Tue 9/16: Went really easy since legs were sore from yesterday's workout, ~5mi.
Wed 9/17: Off, left my shorts at home.
Thu 9/18: AM: ~5mi, legs were feeling pretty bad. Was gonna do a fartlek, but just wasn't feeling it, so only did a few speed-ups.
PM: Did some stationary bike/core/upper body
Fri 9/19: AM: Easy 20min with a few strides, 2.5mi.
PM: Drove 6 hours... back at Caltech!
Sat 9/20: Alumni Race! Turns out the current athletes were doing a 5on/2off fartlek instead of the race, so pretty much had to race alone. Was still fun though, went out way too hard the first lap (shouldn't have kept up with Gus). Splits ~8:47, 9:30, 9:30. 27:47 is decent, but 2 sec off from my pr. Eric and I passed each other a few times throughout, but didn't manage to catch him on his final rest. Ane and Jared were decently close (probably were going a bit faster than me during the on), and went fast through their final rest trying to catch me haha. ~10mi.
Sun 9/21: Lifted with the team. Then drove back up to the bay area.
Tuesday, September 9, 2014
Ambition injures the cat
Mon 9/8: Easy 56min, ~7.5mi. Ran into Eric's roommate on Steven's creek trail. Amazingly, achilles were feeling a lot better. Maybe it's the shoes.
New shoes arrived!
Tue 9/9: 4x1.1mi repeats again on Steven's Creek trail, going every 10 min. Killed it running 6:05, 6:10, 6:06, 6:00. Yes that's 20 sec per interval faster than 4 weeks ago, suck it. Eric averaged 10 sec faster per interval, so not that far behind. Felt pretty amazing. Definitely hurt, but what else are you supposed to expect. ~20min warmup and ~12min cooldown so 8.5mi total. My L hip flexor felt really funny during the warmup, but luckily that went away.
Wed 9/10: Legs really tired in general, and hamstrings sore. Kind of hurt in the beginning, but thankfully loosened up. ~6.5mi. First run in the new shoes! So awesome and pretty :D.
Thu 9/11: Amphitheatre hills again! 68, 67, 66, 65, 66, 65. Last time averaged 68, so this time was a lot better, plus it was windier so probably a harder workout. (For context, Eric averaged barely slower this time than last.) Really solid effort, legs were dying at the end of the last 3. Especially on the last one, felt like my legs were giving out at the end. ~6.5mi.
Fri 9/12: Extended lake loop again, pretty much the same run as Wed, legs pretty tired. ~48min, ~6.5mi.
Sat 9/13: For some reason, legs weren't particularly tired, but they didn't feel great either for the first half. Kept trying to slow down the pace at first because it was gonna be a long run and I didn't think I could hold the pace, but after half way through felt way better and definitely sped up a bit. Ran down Bernardo/Mary to Steven's Creek Blvd and then back up Mary. 69min, ~9.7mi. Really was hoping it was 10 miles, but not quite...
Sun 9/14: A bit of easy lifting.
Total: 45.2mi.
New shoes arrived!
Tue 9/9: 4x1.1mi repeats again on Steven's Creek trail, going every 10 min. Killed it running 6:05, 6:10, 6:06, 6:00. Yes that's 20 sec per interval faster than 4 weeks ago, suck it. Eric averaged 10 sec faster per interval, so not that far behind. Felt pretty amazing. Definitely hurt, but what else are you supposed to expect. ~20min warmup and ~12min cooldown so 8.5mi total. My L hip flexor felt really funny during the warmup, but luckily that went away.
Wed 9/10: Legs really tired in general, and hamstrings sore. Kind of hurt in the beginning, but thankfully loosened up. ~6.5mi. First run in the new shoes! So awesome and pretty :D.
Thu 9/11: Amphitheatre hills again! 68, 67, 66, 65, 66, 65. Last time averaged 68, so this time was a lot better, plus it was windier so probably a harder workout. (For context, Eric averaged barely slower this time than last.) Really solid effort, legs were dying at the end of the last 3. Especially on the last one, felt like my legs were giving out at the end. ~6.5mi.
Fri 9/12: Extended lake loop again, pretty much the same run as Wed, legs pretty tired. ~48min, ~6.5mi.
Sat 9/13: For some reason, legs weren't particularly tired, but they didn't feel great either for the first half. Kept trying to slow down the pace at first because it was gonna be a long run and I didn't think I could hold the pace, but after half way through felt way better and definitely sped up a bit. Ran down Bernardo/Mary to Steven's Creek Blvd and then back up Mary. 69min, ~9.7mi. Really was hoping it was 10 miles, but not quite...
Sun 9/14: A bit of easy lifting.
Total: 45.2mi.
Monday, September 1, 2014
Wait it's already September?
I just realized... there's less than 3 weeks until the alumni race. That's super exciting, but on the other hand, it seems like just a while back I had 9 weeks. Time flies when you're running fast ;P.
Mon 9/1: Ran with Stan to Menlo park and back. 75min, ~10mi. At least I think we were going 7:30 pace. Felt fast.
Tue 9/2: 20 minute tempo, splits were around 6:20, 12:50, 18, around 5:50 pace. Apparently these were like 5sec slower than Diddy and Eric's splits on their previous tempo. Good to know my 20 minute pace is almost as fast as their 28 minute pace... Felt like I was going pretty fast, and definitely was pushing it the whole time. Stomach felt a bit funny, maybe my abs are a bit sore. ~7mi total.
Wed 9/3: ~7mi, 50min, a bit faster than usual but felt pretty good.
Thu 9/4: 1on 1off fartlek by 12. 19 minute warm up, 15 minute cool down. Legs were really tired even before the workout (maybe shouldn't have pushed yesterday as much). Felt pretty bad, but stuck with it and managed to run decently fast. Pretty sore afterwards. Definitely going to take the next few days a little easier. I'm really happy with my quality of training the last two weeks, been making some really good improvements. Gotta be careful though because after today's workout, both knees were hurting a bit and my soleus sometimes hurts a bit while running too. 60min, ~8mi.
Also, got new shoes! I feel like both my shoes have 300+ miles on them so definitely time to get a new on in the rotation. Unfortunately, there are no more Ravenna 4's in my size, so I had to get a more expensive Ravenna 5.
Fri 9/5: 45min, ~6mi. Felt way harder than it should have. Legs are not happy, right hip was hurting a bit. Most likely crosstraining over the weekend.
Sat 9/6: Off.
Sun 9/7: Ran really easy 52min, ~6.5mi on Coyote Creek trail. For some reasons achilles were hurting a lot.
Total: 44.5mi.
Mon 9/1: Ran with Stan to Menlo park and back. 75min, ~10mi. At least I think we were going 7:30 pace. Felt fast.
Tue 9/2: 20 minute tempo, splits were around 6:20, 12:50, 18, around 5:50 pace. Apparently these were like 5sec slower than Diddy and Eric's splits on their previous tempo. Good to know my 20 minute pace is almost as fast as their 28 minute pace... Felt like I was going pretty fast, and definitely was pushing it the whole time. Stomach felt a bit funny, maybe my abs are a bit sore. ~7mi total.
Wed 9/3: ~7mi, 50min, a bit faster than usual but felt pretty good.
Thu 9/4: 1on 1off fartlek by 12. 19 minute warm up, 15 minute cool down. Legs were really tired even before the workout (maybe shouldn't have pushed yesterday as much). Felt pretty bad, but stuck with it and managed to run decently fast. Pretty sore afterwards. Definitely going to take the next few days a little easier. I'm really happy with my quality of training the last two weeks, been making some really good improvements. Gotta be careful though because after today's workout, both knees were hurting a bit and my soleus sometimes hurts a bit while running too. 60min, ~8mi.
Also, got new shoes! I feel like both my shoes have 300+ miles on them so definitely time to get a new on in the rotation. Unfortunately, there are no more Ravenna 4's in my size, so I had to get a more expensive Ravenna 5.
Fri 9/5: 45min, ~6mi. Felt way harder than it should have. Legs are not happy, right hip was hurting a bit. Most likely crosstraining over the weekend.
Sat 9/6: Off.
Sun 9/7: Ran really easy 52min, ~6.5mi on Coyote Creek trail. For some reasons achilles were hurting a lot.
Total: 44.5mi.
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