The question is: will this make me faster?

Ankeny,IA 
Today
Partly Cloudy High 73FLow 55F
  • Temp: 55F
  • Hum: 55%
  • W: 15mph SSE
SUNDAY
Light rain shower
High 75F
Low 57F
MONDAY
Light rain shower
High 78F
Low 45F
TUESDAY
Sunny
High 65F
Low 44F
WEDNESDAY
Partly Cloudy
High 65F
Low 51F

Sunday - September 2

Run
  • 1h 00m 58s
  • 8.00 miles
  • 07m 37s /Mi
Great morning for a long run - about 60 degrees and very peaceful. Comfortable pace, but still challenging. I hope to continue with the longer runs to build for October.

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

Saturday - September 1

Sport
  • Walking
  • 1h 10m
Busy day, with work and company. I could have run at night, but I decided to wait until the morning to do a long run instead. I did mow the lawn, so that's worth some walking time.

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

Friday - August 31

Run
  • 45m 56s
  • 6.20 miles
  • 07m 25s /Mi
This was a pretty good run. I think it's my second fastest 10K, after the one that I got in under 45 a couple weeks ago. The splits were 22:55 and 23:01. This was a quick pace, but fairly relaxed. I was never really pushing hard until about the last quarter mile, when I was trying to get home in under 46. I felt comfortable the whole time. Now I need to work on getting longer runs in, if I'm going to start to build for the DSM Half. I need to start doing some 8-10 mile runs to build my endurance. Plus, those sort of runs will do me well in my tri training. If I can get comfortable running 10 miles, 6 will seem short. I have to work this holiday weekend. But the schedule isn't too bad: I'll work tomorrow morning until about 1, then just rounding on Sunday and Monday morning. I can probably do a short 4 miles tomorrow. Then I'll plan to get a long bike ride on Sunday, and a long run (8 miles?) on Monday. It's supposed to be great weather, so I won't have any excuses!

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

Thursday - August 30

Day of rest, or, more accurately, day of preparation. TGFFL draft. I might not win this year (again), but I should be a contender. If McNabb can return to form after his injury, and if Bush can live up to the lofty expectations I have for him, this team could be dangerous.

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

Wednesday - August 29

Swim
  • 51m
  • 2187.23 yards
  • 02m 20s /100 yards
200m warmup 400m of drills 500m hard (9:25) 100m backstroke 100m breaststroke 500m easy (10:40) 200m cooldown Pretty good swim today, considering it's been about 2 weeks since I've been in the pool. I concentrated on early elbow bend and body rotation today. I like getting a longer workout in - the key for me is getting there early enough to avoid feeling rushed. When I go during the week, I'm usually too short on time to do any drill work.

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

Tuesday - August 28

Run
  • 21m 33s
  • 3.20 miles
  • 06m 44s /Mi
I slept in too late today, so I had to just do a short run this morning. But a short run is better than no run. It was already hot and muggy at 7AM (75 degrees, 85% humidity). I can't wait for the summer weather to be over. I also sprained my ankle on a sidewalk with new sod adjacent to it. Nothing too serious, but still bothersome.

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

Monday - August 27

Run
  • 27m 56s
  • 4.00 miles
  • 06m 59s /Mi
Back in the saddle with another 4 mile run on the treadmill. It's so hot and buggy outside tonight - I'm giving up on fighting it. I'm going to try to go back-to-back with another run tomorrow morning, hopefully outside.

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

robfornoff's Training Log


 September 2007 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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