The question is: will this make me faster?

Ankeny,IA 
Today
Sunny High 63FLow 43F
  • Temp: 56F
  • Hum: 64%
  • W: 8mph SE
WEDNESDAY
Cloudy
High 63F
Low 51F
THURSDAY
Sunny
High 71F
Low 49F
FRIDAY
Sunny
High 70F
Low 52F
SATURDAY
Sunny
High 75F
Low 53F

Sunday - October 7

Run
  • 42m 06s
  • 5.63 miles
  • 07m 29s /Mi
A thoroughly miserable run today. Did I fall asleep for 9 months and wake up in July? Seriously, 75 and 90% at 7 AM. I was planning to do a 10 mile run today, but I had to cut it short because I felt so terrible. I think another problem is I might be getting into overtraining. My legs are feeling weaker with each day. I need to take a day off from running and come back strong on Tuesday. I'd also like to make it to the gym for a swim this week, so maybe that can happen tomorrow. Just thinking about the plan for the next 2 weeks leading up to the half, here is the tentative plan: Monday - swim Tuesday - medium run (6 miles) Wednesday - bike (25 miles) Thursday - off Friday - short run (3-4 miles) Saturday - off (out of town) Sunday - long run (8 miles) Monday - off Tuesday - medium run (6 miles) Wednesday - swim Thursday - short run (3-4 miles) Friday - off Saturday - off Sunday - race This is a first draft, likely to change upon further review. The goal is to keep my endurance and stamina up, but have strong, fresh legs for the 21st.

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

Saturday - October 6

Run
  • 32m 25s
  • 4.10 miles
  • 07m 55s /Mi
Easy run today. I ran without a watch this time, to try to hit the right pace just by feel. I was hoping to do this run in 32:00, so this was pretty close. Warm and muggy already at 7AM (70, 90% humidity). It feels like July again.

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

Friday - October 5

Run
  • 57m 36s
  • 8.00 miles
  • 07m 12s /Mi
Splits: 5K - 21:54 (7:04 pace) next 5K - 22:32 (7:14 pace) final 1.8 miles - 13:10 (7:19 pace) I'm a little disappointed with this run, although it was still a decent effort. It was fairly warm for 6:30 on an October morning (65, 90% humidity). I was hoping to do 8 miles in 56 minutes, for 7-minute pace. I figured if I can do that, I should be able to keep up close to 7:10 pace for the half marathon. I officially signed up this week. When you sign up, they ask you for a predicted finishing time. I said 1:33. I immediately regretted that, and I wished I would have said 1:35. It probably doesn't matter that much. Today's pace would get about 1:34:30. Update: As I sit here a few hours later, I think my legs were still a little tired from the bike ride on Wednesday. Usually when I do shorter runs, my leg strength is fine, it's my breathing that gets going hard. When I do longer runs, I don't get out of breath, but my legs start to wear out. The intermediate runs are usually in between. Today, I never felt like I was breathing hard, but my legs were wearing out. I was able to stay close to 7-minute pace for the first 4-5 miles, but then my times started to slow as I got near the end. Usually I can kick hard at the end and get faster. So I will take this as a sign of encouragement.

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

Thursday - October 4

No workout today. I wanted to get up to do an easy run this morning, but I was up too late watching the Cubs. It's OK that I took today off because I have an important run planned for tomorrow morning. At least I won't have to stay up for the whole game tonight. Cubs suck.

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

Wednesday - October 3

Bike
  • 1h 10m 11s
  • 24.80 miles
  • 21.20 Mi/hr
It was good to get out for a ride today. I just wanted to cover the miles, as I hadn't been for a full 40K ride in a long time. The conditions were excellent. I really started to hit the wall at about 19-20 miles. My leg strength isn't where it was back in July and August. I need to avoid these long lapses from biking so I can maintain (and hopefully build) my biking endurance. Once the DSM half is over, I can spread my focus out to all 3 disciplines a little better.

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

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

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

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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