Summer lovin', had me a blast Summer lovin' happened so fast I met a girl crazy for me I met a boy cute as can be Summer days, drifting away but oh, oh those summer nights
-Grease
On a cool but invigorating morning for a run.
The Tri results are up. I'm just disappointed with my run time of 48 something for a 10 K. I must have been crawling at first after I got off my bike and had my feet asleep. Maybe I should actually train more for the Tri. Oh, well. It was great experience and next summer I think I'll try a 1/2 ironman Tri. See you at the BH 1/2.
Keep running!
I highly recommend Timberman. I'm planning on Timberman as well as Mooseman, which is in early June - organized by the same group of people, and also in NH.
Long distance tri training is lots of fun :D
Easy double, core, massage later, track workout tommorrow, life is good.
Massage was so nice....
6oo free 12 x 5o on :55 - single arm/sw 10 minutes of kicking, mostly easy with some hard bursts 3 x 2oo on 3:15 desc 1oo easy back 3 x [1oo IM on 1:45 [4 x 25 free on :30 easy/fast [1oo free neg split on 1:45 [4 x 25 stroke on :30 ] 4 x 5o easy free on 1
That workout was our first official practice, so it's real now. For all my anxiety about it last night and this morning, it went well, and I swam well - pretty happy about that. One advantage I have right now is that I'm in pretty decent swimming shape; a lot of people didn't train over the summer, and I've been working my little fishie tail off!
5.5 miles after practice (other girls in the locker room: you look like you're dressed to go running! me: that's because I am going running). Sunny and cold, and excellent.
It's been over a month since I ran around in circles, and I missed it! Eight 1000s with 30-60 seconds recovery with Ginger. It came to a little over six miles, which is my new greatest distance. And Zoe did a quarter mile, some 'strides' by the long jump pit, and one military crawl under the fence gate.
She assisted me through an intense track workout today. We did 8 sets of 1000 meters at slightly faster then a tempo pace with 30 to 60 sec. rests. We were holding between 1:54-1:57 for each 400. We went a bit faster then we needed to, so that felt good. Shannon took good care of me, thanks Shannon! I couldn't believe how well behaved her girls were. They quietly played in the sandbox for over an hour. My boys would have died from a horrible accident off the bleachers or Chris Ganz plowing through them at light speed. It was nice to see Chris and Frank there too. That Frank is a slave driver. Chris had a great 5 mile tempo run and she didn't get the grade she and I thought she deserved (A+.) Frank gave her a lousy 97.1. Chris, I think your A+ will come when you beat Judson:)
Could happen at Chicago.
It sounds like you nailed that workout. I'm so glad you got Shannon to help you instead of me. I would have been asleep under the bleachers.
and just know that I have to try even harder next time. This was the same workout as last week, 5 mile tempo, 6:20 goal pace. My mile splits were 6:18, 6:17, 6:15, 6:16 and 6:12, so a second or two faster per mile than last week, but at the same effort, which is good. Thanks, Frank, for keeping me in the groove. Ginger looked great zooming around out there, and Shannon hasn't missed a beat and is right back on track. Ginger is right, Shannon's girls were so good! (By the way, add a couple of headstands in the sand to Zoe's workout.)
A tough 5.5 for me today. The first 1/2 mile felt great but the rest was really difficult. I'm probably paying for running faster than normal on Sunday (7.95 miles). I’m hoping my legs get their spring back before Saturday.
It's the 1985 training log summary of Joanne Ernst. She was the female winner of the Ironman in Hawaii that year in 10:25:22. (Swim - 2.4 miles - 61:42 - Cycle - 112 miles -5:39:13 - Marathon - 3:44:26). The article is from the April 1986, The Runner magazine. It's an interesting article. She recognized early on that more training doesn't necessarily make you better and that most of us were/are overtrained vs. undertrained.
Training schedule from April 1 - Oct. 26
Running - average 16 miles per week. Cycling - average 161 miles per week. Swim - average 11,072 yards per week.
and it agrees with that, saying that most athletes are on an edge of overtraining, most of the time, but become so accustomed to the fatigue that it becomes the normal state of things.
As an argument for more training, females are getting close to 9 hrs now; Michellie Jones won IMAZ last April with a 9:12:52, for example. I'd imagine she trains more than that... I think it's what genetic talent you have, and how much/little training it takes to bring that out.
Para mi... I just like to train.
How do you know if you're overtraining?
Curious.
of the way, it's difficult to know if you're overtraining. I guess the short answer is becoming as good at self-monitoring as you can so you'll recognize it when it's happening. Know thyself.
self monitoring. I'm one of those that shouldn't have been my own coach. Looking back at my training logs from years ago, it's easy to see where I botched it. I didn't get nearly enough rest when rest was required. I can pretty much count on one hand the decent races I had, at least what I thought were decent anyway, but you know what, if someone argued that they really weren't all that decent they'd be right.
I've noticed after some of my hard efforts I have trouble sleeping that night. The next day I seem to be fine, so I'd say maybe if you have trouble sleeping for more than a day or 2 at a time that could be a sign.
Above normal heartrate. After a hard day I find my restikng heart rate is higher. Normally when I wake up my resting heartrate is between 28-32, yes it's low. If it's up higher the day after a workout that's normal, it's a natural response, remember your heart is a muscle too and gets worked, but if it stays elevated or goes higher into the 40's then I know I should back off for a couple of days. The trick with this one is you need to take your pulse every morning first thing over a period of time.
If you catch over training early all you need is a few days rest. But let it go for weeks or months and it could take weeks, months or years to come back from. I've noticed from my training logs that I'll have a great year with all kinds of breakthroughs followed by a very off year. I think it my body showing it needed some extra rest that previous year.
There is a fine line. Know yourself, that's probably the best advice.
1200x3 at a little better than tempo pace + w/u and c/d. Sorry I missed the gang this morning. My 1200s were close in time to Christine's miles and I give myself an A too!
pigfarm road thru seawall campground, picnic area and back. 44 mins. Patrick with me on his bike. Great running weather!
Usual Duck Brook/Eagle Lake route, but starting and finishing at the Eagle lake parking lot. No watch. Felt fine, but not quick.
Crossed paths twice with the Emerson X-C team. They ran about three miles out there and looked great.
I haven't run with a watch since before Boston and I'm lovin' it. Not even wearing one during races (and ones with out times out on the course). I don't know if I'll be able to match my 15 K at Sugarloaf ... I just had fun.
finding a calm place - precious
including a few with Chris G. as she did her tempo run. I ran 800's, a mile, and a 1200. She clicked off 94 second and change laps for five miles (this may explain the 35 cents we found afterwards on the track) at a moderate effort. Ginger and Shannon looked good out there too and appeared to zip through their thousands without creative attempts to extend the recovery..shoe adjustments, water sips, look! is that the biplane, the B-17, a plane towing a plane, etc. Good work!
One of the reasons for the lack of extensions is Shannon wasn't having that, in fact she kept quickening my rests due to my wonderful running:) and also I'm just tough stuff.
it was a no-nonsense workout. Even the cake talk had to wait until all of the hard running was over. Coach JC would have been proud.
was Chris pulling some of those creative attemps out there on the track today? No wonder she didn't get an A+;)
if I want to get to Heartbreak Hill someday.
Sure enough.
Ran around the Washington Mall and once I finished, I looked at my watch - 6 pm... at the reflecting pool near 3rd street the Potomac Runners were going out for their group run - so off I went, bounding after 5 miles to see if I could make the run in time.
A large group of runners showed up - about 30 in all - some ran a 5.9 mile route - others (including myself) ran the 9 mile loop - we ran from the Capitol over to Arlington, Virginia via the Jefferson Monument and up pass the Arlington Cemetery to the Iwo Jima Monument, then back into Washington passing the Lincoln Memorial and back to the Capitol.
Runners of all abilities - nice to find a friendly group down here to talk to. It can get lonely down here at times.
Off for a late dinner - so that's a big 15 miles for me tonight!
your description of running in Washington DC brings back a lot of memories. When you're a runner, you can find friends and spare change everywhere you go.
I ran three miles today and two miles yesterday with the Cross Country team. If anyone would like to go for a soak at Sand Beach on Saturday after the race is welcome.
we need to find some sand toys. Also, if anyone has any big buckets - like the type you use for sheetrock, please donate them to the sandcastle fund :)
Awesome job with your XC workouts!!!
Buckets please.
6.5 at half marathon pace + wu + cd = 8 BEAUTIFUL out there!.
Nora, Sand Beach after the race sounds like a brilliant idea!!
Over to Ship Harbor. The sky was a delicate purple at Seawall, and full of little, white, tasteless bugs. I think J&B have well water as opposed to the highly treated town water. Higher mileage has been easier, but with the days getting noticably shorter, and a new job, my time will be tighter. See you Sat.am.
on the new job!! that must be a relief AND you got to enjoy summer in Maine. Smart planning.
beautiful sunsets and gobbling up bugs. Way to describe an evening run. : ) When are you out of work these days?
and a little Ultimate for a night cap. Lots of stretching.
There is a practice referred to as "giving yourself an A". If you accept that you are an A, all sorts of possibilities, potentially obscured by_______ (anxiety, ambition, expectation, you choose) may emerge.
core,10 bike.Took a mental snapshot of this weather.Perfect as it has been past month.Will need this memory a couple months down the road.Back nearly 100% though still stiff at start of runs.Will be pushing for pr's as season moves to a close.Doing Lobster Dash 5 miler and Maine half-marathon. Dave T.
See you at the Half.
two half marathons almost equal the full one I'm not doing
you are doing the half.A faster course then Bar Harbor from what I've heard.Some rolling hills biggest one which is a significant climb heading to turnaround on Rt88.But then you get to run down it which is great momentum for 2nd half.Great race with outstanding volunteers and crowd support. Dave T.
We will miss all of you :( Tom and I will be at the Mile 16 water stop, after all of you have turned back. Know that we'll be cheering from 3.5 miles down the road!
are not running full or half.Hope to meet you.If I beat 1:24 it's Shipyard time. Dave T.
for us. We run about 15 races a year so we figured the least we could do is volunteer for at least 1. Marathons require a lot of volunteers and this one is in our backyard so it was a logical choice. Last year we discovered that we were trying to payback but we were still benefitting: observing great runners, hearing amazing personal stories and being inspired by heroic efforts. Best wishes in achieving your goal. I am confident that Edenistas will dominate the top 10% of finishers.
... is that I want french toast from Eggspectations!
I'm sure the race will be fun too ;)
has survived against stiff competition near the mall in S.Portland.Down the road from where I work at Fairchild Semiconductor.I'm always half expecting to see a sign out front saying "retail space available". Dave T.
Huh, tried to post last night, but it looked like the web site had a hiccup when I hit "Post comment," and it's not here. Oh, well, unlike the fantastic work done by others at the track, I fought through a cruddy workout, 6 x 1:30 w/1:30 jog with no zip or vigor. Feel like I'm fighting a cold, and I guess the virus won last night. I'm still swinging today though, so hopefully it'll be subdued well before the weekend. But chalk up 6.5 for meter please, and I guess it was a lot better than nothing.
core,10 bike.Brisk and more windy spitting rain.Was nearly pitch dark at end 7:30pm.Only downside of doing Maine-half marathon is missing Eliot Days 5k day before.Brian,are you doing both?Would not surprise me. Dave T.
with a 5 mile morning run and an afternoon VO2 mile workout. The workout went pretty poorly. It was 5xmile at VO2 pace on the 10 minute. I hit pace on the first, was slightly slow on the second, then got progressively slower, ending about 15 seconds slow on the last one. I don't know what the problem was, but if it doesn't continue I'll write it off as a bad day and leave it at that.
Running/Walking = 156 Swimming = 3800 Spin = 80
Latest Comments
by Frank H
11 October, 2008 - 17:27
by actravers
11 October, 2008 - 16:22
by AlyieCat
11 October, 2008 - 15:51
by johnS
11 October, 2008 - 15:28
by johnS
11 October, 2008 - 15:15
by Brian
11 October, 2008 - 14:14
by suzanne
11 October, 2008 - 13:09
by AlyieCat
11 October, 2008 - 11:44
by actravers
11 October, 2008 - 11:10
by AlyieCat
11 October, 2008 - 11:09