tag:blogger.com,1999:blog-1287587521949685862011-07-07T13:19:25.316-07:00A behind the scenes look at my training principles and ways.Aleknoreply@blogger.comBlogger51100tag:blogger.com,1999:blog-128758752194968586.post-8718046727549795732009-09-13T14:38:00.000-07:002009-09-13T15:04:46.320-07:00<b>August 31st</b>: 3.75 Miles in 28:48 - EZ<div><br /></div><div><b>September 1s</b><b>t</b>:</div><div>1.62 Mile WU</div><div>5x1K @ 5K Pace w/ 3 minute jog:</div><div>3:48, 4:00, 4:05, 4:02, 3:58</div><div>1 Mile CD</div><div><br /></div><div><b>September 2nd</b>:</div><div><b>AM</b>: 2 Miles in 17:12 - R</div><div><b>PM</b>: 1.3 Mile WU</div><div>3xMile Cruise Intervals w/ 1 minute rest:</div><div>6:31, 6:37, 6:30</div><div>2 Mile CD</div><div><br /></div><div><b>September 3rd</b>:</div><div><b>AM</b>: 2.5 Miles in 21:29 - R</div><div><b>PM</b>: 4 Miles in 30:13 - EZ</div><div><br /></div><div><b>September 4th</b>: 3 Miles in 25:29 - R</div><div><br /></div><div><b>September 5th</b>: </div><div>1 Mile WU</div><div>Structured Fartlek:</div><div>3x2 minutes w/ 1 minute recovery jog</div><div>4x1 minute w/ 30 second recovery jog</div><div>8x30 seconds w/ 30 second recovery jog</div><div>1 Mile CD</div><div><br /></div><div><b>September 6th</b>: 10 miles in 1:24:22 - LR</div><div><br /></div><div><b>Total Mileage</b>: 43.5 Miles</div><div><br /></div><div>Alas, I <i>finally</i> had an opportunity to run in weather cooler than 80 degrees and with less than 50% humidity. I was in CT for a weekend stint and had my 10 mile long run in 55 degree weather. Anyway, I raised my mileage again this week before I have to taper for my string of meets coming up soon. The intervals this week were changed up as we start to practice more race-pace running. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/128758752194968586-871804672754979573?l=trainingformortals.blogspot.com' alt='' /></div>Aleknoreply@blogger.com0tag:blogger.com,1999:blog-128758752194968586.post-61846284572345461242009-09-13T14:20:00.000-07:002009-09-13T14:38:44.845-07:00<b>August 24th</b>: 5 Miles in 38:53 - EZ<div><br /></div><div><b>August 25th</b>: </div><div>1 Mile WU</div><div>5x400m @ 5K Pace w/ 400m Recovery:</div><div>85, 90, 88, 88, 88</div><div>6x200m @ 5K Pace w/ 200m Recovery:</div><div>45, 45, 42, 43, 42, 40</div><div>1 Mile CD</div><div><br /></div><div><b>August 26th</b>:</div><div><b>AM</b>: 2 Miles in 17:38 - R</div><div><b>PM</b>: 3 Miles in 23:07 - EZ</div><div><br /></div><div><b>August 27th</b>: </div><div><b>AM</b>: 2 Miles in 17:09 - R</div><div><b>PM</b>: 1 Mile WU</div><div>4x200m @ 5K Pace w/ 200m Recovery:</div><div>43, 41, 41, 42</div><div>6x400m @ 5K Pace w/ 400m Recovery:</div><div>87, 86, 88, 88, 86, 78</div><div>1 Mile CD</div><div><br /></div><div><b>August 28th</b>: 3 Miles in 24:50 - EZ</div><div><br /></div><div><b>August 29th</b>: </div><div>1.7 Mile WU</div><div>5K XC Race - 20:31</div><div>0.5 Mile CD</div><div><br /></div><div><b>August 30th</b>: 10 Miles in 1:23:13 - LR</div><div><br /></div><div><b>Total Mileage</b>: 42.6 Miles</div><div><br /></div><div>Best week of running in recent memory. Broke new ground and accomplished some new things this week while my first week of high school took place. It was a new mileage PR for myself, including two great speed workouts. I also dipped my feet in an authentic XC race, running a PR for a XC 5K at a preseason meet. All in all, nothing to complain about after yet another solid week of training.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/128758752194968586-6184628457234546124?l=trainingformortals.blogspot.com' alt='' /></div>Aleknoreply@blogger.com0tag:blogger.com,1999:blog-128758752194968586.post-39433440926249028142009-08-30T13:58:00.000-07:002009-09-13T14:38:13.568-07:00<b>Monday</b>:<div><b>Midnight</b>: Mile to kick off XC - EZ</div><div><b>AM</b>: 2.5 in 19:36 - EZ</div><div><b>PM</b>: 2 in 15:33 - EZ</div><div><br /></div><div><b>Tuesday</b>: </div><div>1 Mile WU</div><div>5x400m @ 5K Pace w/ 400m Recovery: </div><div>96, 95, 98, 104, 101</div><div>6x200m @ 5K Pace w/ 200m Recovery:</div><div>49, 49, 50, 48, 46, 43</div><div>1 Mile CD</div><div><br /></div><div><b>Wednesday</b>: </div><div>1 Mile WU</div><div>3 Miles in 21:20 - PR</div><div>1 Mile CD</div><div><br /></div><div><b>Thursday</b>: </div><div><b>AM</b>: 1 Mile WU</div><div>4x200m @ 5K Pace w/ 200m Recovery: </div><div>44, 45, 44, 44</div><div>6x400m @ 5K Pace w/ 400m Recovery:</div><div>94, 90, 89, 91, 89, 83</div><div>1 Mile CD</div><div><b>PM</b>: 2 Miles in 14:57 - EZ</div><div><br /></div><div><b>Friday</b>: </div><div>1.2 Mile WU</div><div>5K in 21:53 - T</div><div>1.2 Mile CD</div><div><br /></div><div><b>Saturday</b>: </div><div>3 Miles in 25:20 - EZ</div><div><br /></div><div><b>Sunday</b>:</div><div>6.75 Miles in 55:38 - EZ</div><div><br /></div><div><b>Total Mileage</b>: 40. 2 Miles</div><div><br /></div><div>Team practice was full swing this week and I got a good week of training in the sweltering heat and humidity of Florida. Speed work wise, I'm starting to get the wheels turning like they used to. Tuesday was a mediocre session on the grass but I redeemed myself in the 400s on Thursday which were on a cross country loop. Mileage wise, I took a down week before building a bit back up. The countdown to the first official meet of the season, the Katie Caples Invitational on September 19th, starts now! </div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/128758752194968586-3943344092624902814?l=trainingformortals.blogspot.com' alt='' /></div>Aleknoreply@blogger.com0tag:blogger.com,1999:blog-128758752194968586.post-54272587817944151302009-08-17T08:58:00.000-07:002009-08-17T09:11:59.479-07:00<b>August 10th</b>:<div>1.25 Mile WU</div><div>5 Miles in 40:28 - EZ</div><div>1.25 Mile CD</div><div><br /></div><div><b>August 11th</b>:</div><div>1.5 Mile WU</div><div>5x400m @ 5K Pace w/ 400m Recovery:</div><div>1:31, 1:39, 1:37, 1:37, 1:38</div><div>6x200m @ 5K Pace w/ 200m Recovery:</div><div>0:46, 0:48, 0:47, 0:48, 0:47, 0:47</div><div>1.5 Mile CD</div><div><br /></div><div><b>August 12th</b>:</div><div>3.6 Miles in 32:20 - R</div><div><br /></div><div><b>August 13th</b>:</div><div><b>AM</b>: 2 Miles in 15:47 - EZ</div><div><b>PM</b>: 1 Mile WU</div><div>4x200m @ 5K Pace w/ 200m Recovery:</div><div>0:44, 0:46, 0:47, 0:45</div><div>6x400m @ 5K Pace w/ 400m Recovery:</div><div>1:30, 1:33, 1:33, 1:33, 1:32, 1:33</div><div>1 Mile CD</div><div><br /></div><div><b>August 14th</b>:</div><div>4 Miles in 35:56 - R</div><div><br /></div><div><b>August 15th</b>:</div><div>1.5 Mile WU</div><div>5K Cross Country Race</div><div>22:02 - T</div><div><br /></div><div><b>August 16th</b>:</div><div>6.5 Miles in 54:40 - EZ</div><div><br /></div><div><b>Total Mileage</b>: 41.2 Miles</div><div><br /></div><div>Felt good this week and was able to get some decent runs in. I wanted to capitalize more on the CC 5K but the race was an absolute mess and there was mud everywhere. Hopefully I'll have no trouble upping the mileage a bit next week.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/128758752194968586-5427258781794415130?l=trainingformortals.blogspot.com' alt='' /></div>Aleknoreply@blogger.com0tag:blogger.com,1999:blog-128758752194968586.post-2234299711004451782009-08-10T08:01:00.001-07:002009-08-17T09:12:36.690-07:00<i>You know I race frequently, but racing is just one of many facets in my running. So here's a sort of behind the scenes blog that delves into my weekly training and, who knows, maybe you'll learn a thing or two about the simple training principles I enforce into my everyday training.</i><div><i><br /></i></div><div><i><br /></i></div><div><b>August 3rd</b>: </div><div>1.25 Mile WU</div><div> 2.75 Miles in 23:10 - EZ*</div><div> 0.5 Mile CD</div><div><b><br /></b></div><div><b>August 4th</b>: </div><div><b>AM</b>: 1 Mile WU</div><div> 6x800m @ 5K Pace w/ 1 min rest*</div><div> 3:05, 3:08, 3:10, 3:10, 3:05, 3:00</div><div> Done on trails</div><div><b> PM</b>: 3 Miles in 24:21 - EZ </div><div> Done on golf course</div><div><b><br /></b></div><div><b>August 5th</b>: </div><div>0.5 Mile WU</div><div> 3 Miles in 24:21 - EZ*</div><div><b><br /></b></div><div><b>August 6th</b>: </div><div>2.3 Mile WU</div><div> 3K XC Race in 11:32*</div><div> 0.5 Mile CD</div><div><b><br /></b></div><div><b>August 7th</b>: </div><div>3 Miles in 24:45 - EZ</div><div><b><br /></b></div><div><b>August 8th</b>: </div><div>1.5 Mile WU</div><div> Tour de Pain 5K in 19:49 - Florida PR</div><div><b><br /></b></div><div><b>August 9th</b>: </div><div><b>AM</b>: 7 Miles in 1:02:17 - LR</div><div><b> PM</b>: 2.5 Miles in 19:07 - EZ</div><div><br /></div><div><b>Total Mileage</b>: 37.2 Miles</div><div><br /></div><div>Asterisk* denotes Princeton XC Camp</div><div><br /></div><div>Decent week overall. Still trying to adapt to the heat and slow my training paces down. Mileage progression is on track for 45 MPW by the end of August.</div><div> </div><div><div><br /></div><div><br /></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/128758752194968586-223429971100445178?l=trainingformortals.blogspot.com' alt='' /></div>Aleknoreply@blogger.com0