The question is: will this make me faster?

Ankeny,IA 
Today
Patchy rain nearby High 76FLow 55F
  • Temp: 71F
  • Hum: 57%
  • W: 7mph NNW
TUESDAY
Sunny
High 81F
Low 53F
WEDNESDAY
Sunny
High 83F
Low 54F
THURSDAY
Patchy rain nearby
High 80F
Low 59F
FRIDAY
Patchy rain nearby
High 80F
Low 53F

Tuesday - October 2

Run
  • 27m 14s
  • 4.10 miles
  • 06m 38s /Mi

It was such a great night, I couldn't resist going for a run. Quick pace, but still under control. This was a much more worthwhile run than yesterday morning's.

Swim
  • 40m
  • 1968.50 yards
  • 01m 46s /100 yards

200m warmup

1500m main set - 29:10 (new PR)

Splits were 9:40, 9:55, 9:35

100m cooldown

Felt good to get a full 1500m in the pool.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 5

Monday - October 1

Run
  • 39m 13s
  • 4.50 miles
  • 08m 43s /Mi
I really don't like doing these easy/recovery runs. I have a hard time hitting the target pace. I was aiming for 8:00-8:20 pace, but I was too slow. It's weird, I don't see the point of going so slow. If I'm running this slow, I might as well not be running at all. What am I training? I barely even broke a sweat. I was never breathing hard. I think it's easier to run 7:30 pace than 8:30 pace anyway.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 4 Sick: 2 Overall Workout: 2

Sunday - September 30

Unwanted day off today. I really wanted to get up early to ride my bike, but it doesn't get light enough to ride until about 6:45 or so. With parents in town, plus needing to get ready for church, it just didn't work out for me to get a 25 mile bike ride in. I suppose I could have done a shorter one, but I didn't. In addition, the Bears officially suck, and my TGFFL team is just as bad. I knew it was a mistake to put faith in McNabb. Now I feel really stupid having him on all 3 of my teams. It's going to be a long season. At least the Cubs are in the playoffs. Game 1 on Wednesday...

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 1

Saturday - September 29

Run
  • 57m
  • 6.00 miles
  • -----

6 X 1000m repeats

3:23
3:35
3:40
3:31
3:38
3:33

I rested for about 2 minutes between repetitions. The overall time includes a proper warmup, cooldown, and stretching.

The first interval was too fast, and I knew it. I was aiming to be in the 3:30-3:40 range. It's hard to slow yourself down on the first one, when you're fresh.

This has been a good week of running, but I only managed 1 swim workout, and no biking. I should try to ride the bike tomorrow, because I should really take a day off from the running.

Sport
  • Walking
  • 1h 05m

Mowed the lawn this morning after running.

  • Health data: Sleep: 3 Stress: 4 Soreness: 2 Fatigue: 1 Sick: 1 Overall Workout: 4

Friday - September 28

Run
  • 41m 58s
  • 6.20 miles
  • 06m 46s /Mi

New PR by 40 seconds. I really wasn't running too hard until the last mile, when I was trying to get home in under 42. It's starting to get a little chilly for the morning runs - 45 degrees (and dark) at 6:30 AM.

Splits were 21:09 and 20:49.

Sport
  • Walking
  • 30m

Went for a walk with the family in the evening.

  • Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 2 Sick: 1 Overall Workout: 5

Thursday - September 27

Recovery day. I was going to do a light run tonight, but Anisa isn't getting home until late, so I'll just take the day off. I'm planning on 5-6 miles in the morning, and then maybe 8 on Saturday. Speedwork Sunday? Or possibly I'll do a bike ride one of these days. I don't want to get too far out on that discipline.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 1

Wednesday - September 26

Run
  • 1h 38m 12s
  • 13.10 miles
  • 07m 30s /Mi
This is the first time I've covered this distance since Grandma's in '01. I basically ran my 10K route twice, plus added 0.7 at the end. I did stop for about a minute after the first out and back to grab some gatorade and a gel pack. Splits: 5K - 23:37 10K - 47:28 (23:51) 15K - 1:10:52 (23:24) 20K - 1:33:36 (22:44) 21K - 1:38:12 (4:36) This is one of the best runs I've ever had. Temp was 55-60 while running, very light breeze. It was good to take the last 2 days off from running, as my legs felt energized for today's run. I felt strong for the first 11 miles or so, but then the last 2 were tough. I'm still building my endurance for this distance though. I think I should be able to break 1:35 for the 1/2 marathon, which is now less than a month away. I need to do some more endurance and LT training these last few weeks.

  • Health data: Sleep: 5 Stress: 5 Soreness: 5 Fatigue: 1 Sick: 1 Overall Workout: 5

robfornoff's Training Log


 October 2007 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

Volume

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Distance

Actual vs Planned

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